Three Chest Workouts

Last week I told you about the most common types of workouts for your arms. This week we will be discussing chest workouts. When people usually think of chest workouts, they automatically jump to the bench and do bench press and that's it. Today I'm going to show you chest workouts other than just the bench press.

The first workout is the 180-Degree Twisting Dumbbell Bench Press.

• You start off lying on your back on a bench holding two dumbbells with a standard grip, with your palms forward and your arms extended over your chest.
•  Next slowly lower the dumbbells to your outer chest, then press and rotate your palms 180 degrees as you push back up to the starting position. Hold the position for two seconds before you lower for your next rep.
• Remember to keep your shoulders back and down during this exercise to maximize the workout.

The next workout is one that is pretty simple and is known as the Close Grip Weighted Push-Up.

• Start in a push-up position but with your hands only six inches apart. Then add resistance by wearing a weighted vest or have a partner place a weight on your back.
• Then slowly lower your chest to the ground and press back up until you have fully extended your elbows.

 The last chest workout for the day is the Dumbbell Fly.

• Hold the dumbbells over your chest as you did in the press, but this time make sure your palms are facing each other.
• Then making sure you have a wide arc with your shoulders, lower your arms with your elbows and slightly bent until you feel a stretch across your chest.
• Then squeeze your pecs as you bring your arms back up in a wide hugging motion and keep your shoulders back and squeeze your pecs together at the top of the motion.

 

These chest workouts when done right will make you feeling sore, but when you are sore, then you know you had a great workout so keep up the hard work! Next week I will discuss some shoulder workouts and until then keep it up! 

Remember "If it jiggles, then its fat!" - Arnold Schwarzenegger