Three Chest Workouts With The Tony Horton Program

The core of your body is your chest. It is home to large number of muscles so it is important to keep your chest and the muscles toned and in best shape. Pectoralis minor and pectoralis major are to of the main muscles in your chest. Special exercises are designed for the chest. Because there are many muscles contained in the chest, many calories are burned when it’s worked out. The shoulders and arms are also worked as you do chest exercises, providing upper body workout. Make sure you warm up before you do any exercises. Listed below are some useful exercises for the chest.

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1.{Dumbbells for bench presses: You should lie down on an exercise bench while holding the dumbbells in your hands. | Get the dumbbells and lie down on a bench with them in your hands. | Bench presses with dumbbells: while holding the dumbbells in hand, lie down on a exercise bench. | The Dumbbell bench press: Find an exercise bench and while holding dumbbells in your hand, lie down. | Bench pressing with dumbbells: On an exercise bench, make sure you lie down while holding the dumbbells. The dumbbells should be firmly positioned on top of the chest with the elbows at a ninety degree angle. Your feet should be evenly placed on the floor. Pump the dumbbells up and down but don’t let the elbows lock up. Eight to twelve repeats per set will do. The stronger you become, the more weights and sets you should do.

2. Chest flies: With dumbbells, it’s recommended to couple it with bench flies to give your chest a complete workout. First lie down on an exercise bench. With the dumbbells in your hands, hold them firmly over the chest. Your palms should be facing inwards while the elbows slightly bent. The dumbbells should then be lowered in a wide arch to the sides. Stop at shoulder length and then bring the weights back up again. Eight to twelve repeats per set will do. As your strength increases, so should the number of weights and repeats.

3.Pushups: This is considered as one of the most effective chest exercises. An added plus to pushups, is it works the abs, back and thigh muscles along with the chest. The reason they are worked is that when you do pushups, your continually trying to hold your abs inward and keeping your back straight. For this exercise you should get down on your hands, placed directly below shoulders, and support your weight on knees and hands. While lowering your chest to just above the floor, bend your arms. Once you are down to floor level raise yourself back up. Per set, repeat about eight to twelve times, increasing the amount daily.