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Chest Strengtheners

 
  Chest Strengtheners
 

sunset at Legian Beach, Bali
 

To strengthen the chest (pectoral) muscles, take advantage of two classic movements using simple dumbbells: the bench press and the chest fly. As long as you practice "textbook form," you will have an efficient chest workout that takes just a few minutes to complete.

Bench Press:

  • Lie on your back, preferably on a bench, with bent knees to take stress off your back.
  • Hold the dumbbells even with your chest, using an overhand grip (fingers wrapped over the dumbbells, palms away from your face).
  • Extend your arms upward, exhaling as you lift.
  • Inhale as you return to the starting position.

Peck Fly:

  • Again lying on your back, hold the dumbbells with your arms extended directly over your chest, palms facing inward. Arms should be bent slightly.
  • As you inhale, slowly lower your arms until they are almost parallel with the floor.
  • Move only from the shoulder joints, keeping the slight bend at the elbows.
  • Exhale as you return to the starting position.

Both Exercises:

  • If you are a beginner, perform one set of 10 to 15 repetitions per exercise.
  • The amount of weight should be such that it is an effort to complete 15 repetitions.
  • After six to eight weeks of consistent training, you can progress to two sets and reduce the reps to 8-12.

 

(c) Jody Rondonuwu
04.13.2017