A well defined chest is the envy of all. Not only does it help you look good, it helps you feel good. You stand taller, prouder and confidently when you have power in your chest. Weight lifting exercises for chest improvement include using a variety of training tools to challenge and stimulate the pecs. These exercises can be tough on your hands, so for safety reasons, wear workout gloves to secure your grip. Perform one to three sets of eight to 10 repetitions of the chest-building exercises once or twice a week:
1. Barbell Bench Press – Lie face up on a flat bench with a barbell secured on the supports. Grasp the bar slightly wider than your shoulders with the gloves between your hands and the bar. Wrap your thumb around the opposite side of the bar than your fingers for a secure grip. Tighten your core and press your lower back toward the bench. Remove the barbell from the supports and position it over your chest. Bend both elbows and lower the bar toward your chest. Before the bar touches your chest, straighten your arms and return to the start position.
2. Incline Dumbbell Fly – Sit on an incline bench set to no more than a 30-degree angle. Hold onto a dumbbell in each hand with your arms extended over your chest and your palms facing each other. Keep a slight bend in your elbows at the beginning and throughout the movement. Inhale, lower your arms and the weights to the sides until you feel a slight stretch across your chest. Control the weight as you lower it. Exhale and bring your arms and weights to the starting position.
3. Decline Bench Press – Lie face up on a decline bench with your feet hooked under the roller pads, or positioned flat on a box at the end of the bench. Grasp a barbell with your hands slightly wider than your shoulders. Remove the bar from the support rack and position the barbell over your chest. Bend your elbows and lower the weight toward your chest. Let your elbows bend down next to your body and finish slightly lower than your torso. Straighten your arms and press up the barbell to the starting position.
4. Push-Ups – To blast out the remainder of your energy, perform one to three sets of push-ups. Position your hands slightly wider than your shoulders and rest your toes on the floor. Keep your back in a straight line and make sure that your core is tightened. Bend your arms and bring your chest to the floor (at this point your arms should be at a 90 degree angle or less). Wait for just a moment, then quickly push back up again.
