Special workout: Chest
Working the pectoralis major can be achieved with easy exercises but nothing will be as effective as your club’s gym equipment designed specifically for this purpose.
Before beginning your workout, it is important to note the differences between a chest workout for men and women due to the different goals in mind.
For women, firmer and stronger breasts tend to be the main focus. Even though these exercises won’t contribute to augmenting the size of your breasts significantly, it will improve the lift and shape of the chest.
For men, chest exercises will develop the torso, broadening the shoulders and offering a larger and more defined area.
These are our top four chest exercises fit for both men and women:
1. Dumbbell press
This exercise should be done with weights heavy enough to challenge you.
With a dumbbell in each hand, bring your hands close to your shoulders then raise your arms in a straight line in front of you. Release back towards the ground in a controlled motion. Repeat 15 x 2.
2. Dumbbell fly
This is very similar to the exercise above.
Lie with your back on a bench with a dumbbell in each hand and with your arms open wide and just slightly bent. Bring them down parallel to your shoulders and raise them upwards keeping them open wide. Repeat 15 x 2.
3. Push ups
Get into a planking position and place your palms just a bit wider than your shoulders.
Keep your upper arms at a 45-degree angle with your torso. If this is too intense, start with your knees on the ground instead of doing a full push up and gradually increase your efforts in the next training sessions.
Perform a sequence of 10 push-ups.
4. Pec-deck machine
Chest flies performed in your club will guarantee you do the exact movement with little risk of injury.
Sit on the machine and press to close your arms together and then in a slow and controlled movement, open your back wide. Adjust the weight according to your resistance and repeat 15 x 2. To do it at home use your dumbbells to replicate the movement.