Chest Exercises

Some women think that it's pointless to work out their chests because they think you won't be able to tell a difference. Well, I'm here to tell you otherwise. Working out your chest gives you a little lift, my friends. And who doesn't want a little lift in that particular area! It also gives you more definition in between your pectorals and gives you some natural cleavage or at least more defined in that area. (Not that some of you need help, but some of us aren't so fortunate in that department and need a little boost :)

Of course, like all the other muscles in your body, it's important to make sure you're working out all your muscles and not just isolating one. A great way to work out your chest is by alternating a chest exercise with a back exercise since they are opposing muscles. So this is just a reminder that when you're doing your strength workout, not to forget your chest or think it doesn't matter. Here are several options for chest exercises:

Good old fashion Pushups. They do a body good.

Incline Pushups. These focus a bit more on your lower pectorals, and can be easier than regular pushups. If you're just starting out, you can also do pushups on a higher shelf. With enough reps, you'll be able to feel it. Notice her form in the picture, that her back is straight and her butt is not hanging out in the air.



Pushup with Side Plank. Remember those trusty planks i posted a few weeks ago? You can incorporate them into your pushups if you're ready for something else. Once on your way up from the down position, take your left/right arm and bring it above your head while resting on the opposite arm, like so. Hold for a few seconds, then slowly bring your hand back down and complete another pushup and the process continues.



Chest Fly with Resistance Band. The Stability Ball is always an advanced move for those ready for the next step. It adds instability which forces you to use your core to stabilize the rest of your body. Her feet are close together, which makes it harder to balance. If you're just starting out on the SB, you can spread your feet out shoulder length to help you balance.
Reminder: Keep your shoulders back and sit up straight. Try and focus on feeling your chest muscle and flexing it as you bring your arm from an extended position, to bringing it front of you.

Chest Fly on the ground. You can do this one at home if you have some dumbbells.
Chest Fly on SB. Again, the SB incorporates your core and is a great alternative to using the bench where your entire body is at rest there, whereas here it has to still work in addition to your chest muscles.

Advanced Pushup on Bosu. I love these things. They are so versatile. Like the SB, this adds instability, which makes the pushup harder because you have to bring in your other muscles for balance. Pushups are great for your core anyways, but this adds the intensity and benefits to your core.

Chest Press with Free Weights. It is good to mix it up between free weights and the barbell. When you use different equipment it forces you to use different fibers in your muscles. It also throws your balance off a bit which spice things up.

Chest Press with Barbell. It's good to put your feet up, which enables you to keep your back straight, without arching. Your arms should be just past your shoulders. Bring the bar to your sternum every time you bring it down. Don't lock your elbows on the way up.

Bench Press with Barbell on SB. To advance this even more, you can bring your feet close together which will cause you to be really unstable and will be difficult to use your core to keep you in place. Or, close your eyes (with a spotter please). You'd be surprised how much more you have to balance and focus with your eyes closed.

Pushup on Medicine Ball. These are my favorite. She is on her knees because this is a difficult exercise. It requires you to use you core and since it's so unstable with a ball, it adds the intensity to the pushup itself. After each pushup, I switch the ball to the other hand and repeat until you do at least ten on each hand.

So there you go. Now, no more excuses why you aren't working out your chest :)