In case you missed my other weight-lifting posts here they are:
Today’s blog post is about Chest Strength Training Exercises. Integrating chest exercises into your workout is important for lots of reasons. Your chest is one of the largest and most used muscle in your body. It is important to strength your other muscles (back, shoulder, arm, etc) in conjunction with your chest.
NOTE: Make sure that you use the correct form when doing these chest exercises. If you use incorrect form…you will not only get the optimal workout for your chest but you risk injury. Do not be shy to ask a staff member at your gym or even someone who is lifting next to you (provided that they are not in the middle or something AND that they know what they are doing!)
Multi-Repetition Incline Chest Press
sorry for the not so stellar photo- I took a picture of this exercise with my phone!
How to do it: You do not have to be on an incline bench by the way. But to do this exercise line down on the bench holding the dumbells to each side of the chest with bent elbows (start position). Keep your back against the bench to keep a neutral spine and try not to arch as you lift. Press the right dumbell up, squeezing the hcest, and then lower it. Next, press the left dumbell up and down. Finish the first set by performing two double-arm presses up and down twice. So all in all one set= single, single, double, double.
Classic Pushup
How to do it: Lie on the floor facing down with palms placed to the sides and fingers forward. While lying down, the arms with the elbows should make a 90 degree angle before the pushup start. Place your feet together and touch your toes to the floor. Push the floor with your arms until that 90 degree elbow angle straightens up. Make sure the abs work strong to maintain a flat back. After the first push, lower yourself down and get ready make another one. If you want to challenge yourself, prop your legs or arms up on a bench!!
**note** you can do “girl” pushups (photo to the right) if you cannot do a proper push up just yet. Remember- quality and not quantity!
OR you can use a wall!
Chest Flys
How to do it: (you can do this on a ball or bench)
- Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.
- Keeping the elbows slightly bent, lower the arms out to the sides and down until they’re level with the chest.
- Keep the elbows in a fixed position and avoid lowering the weights too low.
- Squeeze chest to bring the arms back up (as though you’re hugging a tree)
Chest Dips
How to do it: Face the machine and grasp the two parallel bars. Raise yourself up so your arms are extended (but do not lock the elbows all the way) and supporting the entire weight of your body. Lower your body until your elbows are bent and your shoulders are stretched. Use your arms to push yourself upwards to the starting position. Options for your legs are to bend them, cross them, or you can keep them. Make sure to keep your body upright!
Dive Bombers
Katye suggested this one. Here is a youtube clip on how to do it: Dive Bombers
Question: Do you have any Chest Exercises that you like to do that I have not listed on this post?
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Divebombers. I almost fall on my face every time but goodness so I feel them for the next few days!
i love the dive bombers suggestion- ive actually never done it before (I just practiced on the ground right now haha…its like doing a downward dog but not touching the floor basically, right?) I added it to my blog post! thanks!! also- I am going running this sunday— 1 hr 30 minutes (3:1)….what is your run? want to come? I was gonna go tot he baltimore conservatory- the ppl i babysit for said its good for running…have you been?
I think you are a bit fast for me…
haha i am not– give yourself some credit my friend- I truly am not that fast haha i usually do my long runs around 9 minute miles or a little slower…what do you do them at? and do you know of the conservatory–good spot to run?
i love dips. and i hate pushups. but i’ve been doing pushups every day / every other day and i’m hoping to see results. i also “like” diamond pushups
definitely going to try some of these out! great suggestions christina!
I admit your feelings could not have been expressed in a more thought inspiring way. I commend you on the quality of this post. Thanks
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