A great exercise that helps strength the muscles of the chest is a stability ball, dumbbell chest press. This exercise not only target your chest but also forces you to really engage your abdominals so that you can keep that spine neutral and hips up.
- To perform this exercise lie on top af a stability ball with only your head and back shoulder are only touching the ball.
- You then want to lift your hips up, creating a bridge position. To maintain this position make sure you squeeze your glutes and pull that belly button down. Your feet should be shoulder width apart.
- In each hand you will be holding a dumbbell. Begin by pressing both dumbbelss up and together, full extension and hold the top position. Then return dumbbells to the starting positon and then repeat for about 12-20 reps.
The pushup is a great exercise to strengthen your chest muscles. And there are many ways you can change up the exercise for great results.
For instance...
- you can raise your feet up off the ground.
- You can do your pushups on a blue BOSU ball.
- You can do one arm push ups.
All of these adaptations will increase the use of stabilizer muscles in your body as well as strengthen your chest, arms, and shoulders.
The Bench Press is another great exercise for your chest, and can be modified in many ways too.
With a barbell, you can do bench presses on a
- flat bench
- incline bench
- decline bench
By changing the bench position, you will be working the upper, mid and lower chest.
You can also mix it up by using dumbells in place of a barbell.
This will require using stabilizer muscles which will increase the intensity of your overall workout, in addition to strengthening those chest muscles you are trying to target.
A great exercise to strengthen your chest is the seated chest press machine. 1) Begin by sitting in the machine and looking to see if any adjustments must be made to the seat. 2) Select the desired weight. 3) Grasp handles with elbows out to the side. 4) Press the handles out until arms are extended. 5) Return to original position. 6) Repeat steps until desired amount of repetitions is achieved.
Continue Learning about Types Of Exercise Programs
Types Of Exercise Programs
From walking to engaging in team sports, exercise comes in many forms. Aerobics, stretching, weightlifting and endurance training are some of the types of exercise that produce health benefits and enjoyment. With each type of exer...
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.