Special workout: Chest

Posted in Fitness

The chest is one of the body’s areas that gets the most attention when it comes to fitness routines and workout plans. Along the way there have been almost 100 exercises developed to increase the chest’s muscle mass, tone, definition and strength.

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:

Dumbbell press (floor/ stand)
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.

chest press

Dumbbell fly (floor/ stand)
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.

chest fly

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.

chest 3

One arm Push-ups
Do the exact same number of repetitions for each side and increase your challenge by using a bench. Start with 2 sets of 5 repetitions.

chest last

Posted in Fitness