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1.
PULL OVERS:
Pull-Overs will expand the rib cage and strengthen the entire
upper body. Dothis exercise with a five or ten pound weight. Use
the flat bench for this exercise.
How
to do it?
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- Lie on the bench on your back, head extended over the edge, heels
flat on thebench with knees bent. Grip the dumbbell with your palms
against the inside of the weight.
- With arms extended toward the ceiling, begin by slowly lowering the
weightuntil your hands are below your head. Your arms will bend as you
reach the low position.
- Raise the weight and progressively straighten your arms as you pull
thedumbbell over your head to the starting positionInhale as you lower
the weight.
- Exhale fully as you return to the startingposition.
2.MODIFIED
PUSH-UPS
Push-up remains one of the best ways to strengthen the chest muscles.
A modified position is a good way to start.
How to do it?
Position yourself with hands and knees on the floor. Your hands should
be positioned underneath your shoulders.
Slowly lower your upper body until your nose touches the floor.
Push your upper body back to the starting position, squeezing your chest
muscles together at the top of the exercise.
Inhale as you move downward toward the floor, exhale as you push up
from the floor.
3.REGULAR
PUSH-UPS
As with the Modified Push-Ups, Regular Push-Ups will strengthen the pectoral
muscles of the chest.
How
to do it?
- Start with
your hands palms down and one knee on the floor.
- Position
your hands so that they are a little more than shoulder-width apart,
with neck and back straight.
- Begin in
the up position by extending your resting leg into a straight line.
Keeping your back straight, lower yourself until your chin almost touches
the floor, then return to the up position.
- Squeeze your
chest together as you push yourself upward. Inhale as you move towards
the floor, and exhale as you push away from the floor.
4.PARALLEL
BAR DIPS
Parallel-bar
Dips are a great workout for chest development.They particularly
work the lower and outer chest muscles. Your hands should be facing
each other as you face into the dip station.
How
to do it?
Begin
the exercise in an up position with
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arms
slightly bent and chest forward, legs
bent behind you.
- Remember to keep your head and chest forward throughout the movement.
- Bend your elbows pushing your chest forward and legsslightly backward,
until your arms form at least a 90-degree arc.
- Try to slowly stretch this movement past the 90-degree angle if possible
before returning back to the starting
- Inhale as you move downward and exhale as you push yourself upward.
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