I know that having pecs of steel is not something that many ladies want to achieve when they are working out. But having a good chest routine in your weekly workout can actually serve you very well. You see, by making sure you are working your chest you are not only toning things up, but you are making yourself stronger in general which is great for your other workouts as well! So please read on to see some of the best and most effective chest workouts you can do!
Notes About This Work Out
Now I would recommend that you do the push ups, bench press and the dumbbell fly’s in whatever order you want. Actually it’s great to change them up each time you do the workout. But I would always say that you should do the medicine balls at the end of the work out.
Exercise For Your Chest: Push Ups
Ok so not the most exciting exercise to start with here, but the push up is a great exercise for not only pumping up your chest, but it also works your back, shoulder and even arms. Now I am sure that pretty much every one on the planet knows how in theory to do a push up. The problem is if you are not too strong in the arms, it can be very tough. But you can instead of keeping your legs straight go up onto your knees and still do the push up motion. This is a great way to start out if you have never really worked your chest before.
Exercise For Your Chest: Bench Press
This along with push ups is a great way to really build up your chest to start off with. For a bench press you need to grab a bench at your gym. Lay flat on your back with a dumbbell in each of your hands with your elbows bent and your arms sticking out to the side. Slowly raise the dumbbells just before your arms go straight. If you do it any further, then your shoulders will be getting worked more than your chest. Slowly bring the dumbbells down and that is one rep. I would recommend doing four sets of 8-10 reps to start with. You can use a barbell, but to start with its best to stick with dumbbells.
Exercise For Your Chest: Dumbbell Fly’s
Again you will want to be flat on a bench with two lighter dumbbells than you used for the bench press. Put your arms straight up in the air with your dumbbells held side by side. Now slowly bring your arms down at the same time so that they are spread out and when your elbows are level with your shoulders bring your arms back up. Count to three as you take the dumbbells down and then three again as your bring them up. Again I would do the 8-10 sets of four reps.
Exercise For Your Chest: Medicine Ball Slam
Now this one not only is going to work your chest, it’s also going to really pump you up and make your feel great by getting out a little aggression. You want to stand with your feet shoulder width apart and holding a medicine ball. Lift the ball above your head and then slam it down to the floor. Pick up and repeat! If you want you can use this exercise to also work your legs and butt by squatting to pick up the medicine ball. Some people like to do the four sets of ten reps here, but I like to just go flat out for a minute and then rest before doing it again.
You might also be interested in this related article: 3 Exercises That Toning & Sculpting Your Shoulders