13. The Chest Workout
1. SMITH MACHINE INCLINE PRESS
Sets: 4 Reps: 10–12 Rest: 60–90 sec.
Set an adjustable bench to a 30-to 45-degree incline, and roll it into the center of a Smith machine rack. Grasp the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up.
2. DUMBBELL BENCH PRESS
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level and then press the weights straight over your chest.
3. INCLINE DUMBBELL FLYE
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.
4. BENCH PRESS
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
5. CABLE CROSSVER
Sets: 7 Reps: 10 Rest: 30–45 seconds
Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a D-handle to each pulley and hold one in each hand. Keep your elbows slightly bent and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.
Sets: 4 Reps: 10–12 Rest: 60–90 sec.
Set an adjustable bench to a 30-to 45-degree incline, and roll it into the center of a Smith machine rack. Grasp the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up.
2. DUMBBELL BENCH PRESS
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level and then press the weights straight over your chest.
3. INCLINE DUMBBELL FLYE
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.
4. BENCH PRESS
Sets: 3 Reps: 10–12 Rest: 60–90 sec.
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
5. CABLE CROSSVER
Sets: 7 Reps: 10 Rest: 30–45 seconds
Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a D-handle to each pulley and hold one in each hand. Keep your elbows slightly bent and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.
Any special recommendations for women doing chest exercises?
ReplyDeleteSo the first question women ask is why should I do chest exercises? Here is the answer to this question.
ReplyDeleteChest exercises won’t make your breasts bigger or smaller. But what they can do is lift those girlies a little higher. Chest exercises offer cost-effective ways to get rid of breast sagging.
Chest exercises do not make your breast rock hard. But, they enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps and deltoids.
chest exercises for women are important as they define and improve the shape of the chest area and the breasts. These exercises help in making your upper body strong. So go pump some iron and start bench-pressing ladies. Why should men have all the fun?
Hardly ever do #3....think I will try it!!
ReplyDelete