Made up of two muscle groups, the chest comprises the large pectoralis major and the smaller pectoralis minor – hence why we call them the pecs.
The most popular exercises to build the chest include the press up, bench press and dumbbell press, but switch them up a bit and you can work the chest muscles even more effectively.
Here are three exercises to give you a chest to be proud of:
The press up is great, but it doesn’t maximise chest activity, so to get the very best out of it keep your hands narrow and get a training partner to place a weighted bag on your back, or wear a weighted vest.
Start in a push-up position and with the weights applied, slowly lower your chest to the ground and press back up until you fully extend your elbows.
Trickier to grip than a dumbbell, the kettlebell works the chest harder for every rep you do.
Start with kettlebells that are around 10lbs lighter than your standard dumbbell and you need to lie back on a bench while holding the kettlebells over your chest with your palms facing each other.
Use a wide arc from the shoulders and lower your arms until you feel a stretch across the chest.
Squeeze your pecs while you bring your arms back up in a wide hugging motion. Keep your shoulders back and squeeze your pecs together at the top of the exercise.
With a cable crossover you can adjust the height of the pulleys to suit. On a cable machine, put the cables in the lowest position and hold onto the handles.
Move yourself into a staggered stance, one foot forward, one back. Lean from the hip and use this as your starting position.
With the handles out at your sides, and an underhand grip, use a scooping motion to pull the cables up to eye level.
Kettlebell fly is a v good one. Burns so you know it works
a VERY young child, I think.... but it's not just the ladies who want to improve their chests so thanks for these. And you're right that kettlebells are more difficult!
Nothing like a good chest workout. I can recommend getting a young child to sit on your back for the weighted press ups. Fun for them, not so much for you!