The Best Exercise For Toning The Chest Muscles

The Best Exercise For Toning The Chest Muscles

The best exercises to firm up the muscles Your chest muscles involve a variety of movements that target both the pectoralis major and the minor. This routine should be done consistently, twice a week. The toned pectoral muscles can give you a more desirable appearance and increase your confidence in your body.

The best for your chest

There are muscles of the chest wall on each side of the sternum and include the pectoralis major and the pectoralis minor. The best exercises to tone, harden and firm this area are a variation of the push exercises that mimic the natural movement of your chest. Think about the functionality that each of these exercises implies and how this applies to the way your muscles work in everyday life. Pay attention to maintain the good posture of each movement and make the necessary adjustments when you feel fatigue, such as weight reduction or reductions in the number of repetitions or series.

Press and push

A bench press or bench press is a popular piece of exercise equipment found in most gyms. Adjust the height of the seat so that the handles are level with the nipple line. The bar should be placed so that the elbows are in front of your shoulders. Sit with your back resting on the backrest and pull your shoulders back until your shoulder blades are in contact with the backrest. Press your chest forward and contract the abdominal muscles. Keep this position throughout the exercise. Press the bar forward until the elbows are straight, but not closed. Bend your elbows and start again. Repeat 10 times. Make two or three series with the weight of your last repetitions without losing the form.

At the bank

The bench press is the version you lie on in the press and you can use a bar or dumbbells. Since you are more vulnerable in this position to get stuck, especially with a bar, an observer may be a good idea. Choose weights that you can handle if you work alone, in case of doubt go lighter and work from there. Hold a dumbbell in each hand, lie on your back on a flat bench with your head fully supported, with your feet flat on the floor or resting on the bench with your knees bent. Keep the spine in a neutral position at all times and be aware of not allowing your back to carry the weight. Place your arms at a 90 degree angle with the palms facing outward. The elbows should be in line with the shoulders. Press the dumbbells up until the elbows are straight, but not closed. Bend the elbows and slowly return to the starting position.Avoid dropping the elbows lower than the shoulders. Repeat 10 times. Make two or three series.

Push-ups

Push-ups work the chest with the weight of the body. They are a dynamic exercise that tones up your entire upper body, as well as its core. Start by placing your hands on the floor shoulder-width apart, fingers slightly raised. Lift the tips of your feet and press the heels back. Release your hips in line with the rest of your body and expand the shoulders through the upper back. With your shoulders on your hands, bend your elbows behind you as you lower your chest to the ground. Leave a weight as low as possible without compromising the shoulder joint and then press again and straighten the arms, keeping a slight bend in the elbows. Repeat 10 to 20 times. Do one or two repetitions.

Video Tutorial: The Best Science-Based Chest Workout for Mass.

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