If you want a stronger, firmer, more lifted chest, try this quick routine. It targets the VIP muscles in your chest: the pectoralis major and pectoralis minor. These muscles keep the arms connected to the body and provide shape to the chest. They also help with your posture, so you can stand taller and rock some beautiful confidence. Do this workout at least once a week, and you should start to see a difference within a few weeks. You’ll be shocked how quickly you build strength and how fast your chest hops back to attention.
One quick note before you get started: Don’t freak out when you see that we’re suggesting a push-up as part of the routine. Yes, they’re challenging, BUT…they’re the Queen of Chest Exercises. We’d be doing you a major disservice if we left it out. So, hate them, but try them. If doing them on the floor just isn’t possible, try an elevated version, the one shown here.
Begin in a plank position with hands below shoulders, legs extended behind you, and abs contracted to hold your spine in a straight line. (As stated earlier, modify using a wall or table as an incline or on the floor and drop to your knees.) With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Keep your gaze over your fingertips and body in a straight line. As you exhale, tighten your abs and push yourself back up to a plank position. That is 1 repetition. Perform 15.
2. Table Top Chest Press
Lie face-up with abs tight and low back pressed into the ground. Lift feet up so knees bend in a table-top position, and hold your dumbbells straight up above your chest with palms facing forward. (Modify by keeping your feet on the ground.) Slowly bend elbows to sides of body and lower dumbbells until back of arms touch the floor without resting down. Press dumbbells back to start position as you exhale. Keep abs tight and back slightly pressed against the floor. That’s 1 rep. Perform 15.
3. Bridge Chest Flys On Floor
Lie face-up on on your back with knees bent, feet flat on floor, and holding dumbbells straight above chest with palms facing each other. Squeeze glutes tight and lift hips up into a bridge position. Keep body here throughout the move. (Modify by keeping your back on the ground.) Slowly open arms to the sides, keeping a slight bend in your elbows until the back of your upper arms touch the floor. Squeeze chest as you press weights back to start position. That is 1 rep. Perform 15.
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