If you dread the bat wing appearance on your arms, you can…. Here are four simple exercises to help strengthen and tighten your back as well as reduce back fat. Fitness celebrities have long endorsed facial workouts designed to slim the face and reverse the aging process.
The transversus abdominis muscle is a critically important part of your core. So why don't we hear much about it? Health Conditions Discover Plan Connect. Medically reviewed by Peggy Pletcher, M. Getting started Barbell bench press Pec deck Cable crossover Chest press Inclined dumbbell flies Dips Pushups Overview Exercises that define and sculpt your chest help you look your best at the beach or the gym.
Getting started. Barbell bench press. Pec deck. Bent forward cable crossover. Chest press. Inclined dumbbell flies. Read this next. No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts, since all you'll need are some weights and some space to spread out.
Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes.
Keep your elbows at a 45 degree angle relative to your torso to keep your shoulders safe. Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground. For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly.
The move isn't much different than its big brother, the cable fly more on that below or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home.
It can also be programmed with a global lower and upper body pull exercise, such as a deadlift or bent over row. Do it: Attach two bands to a stable base, like a power rack or tower.
Grab the ends of the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back. Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled. Spend more time at the bottom of the movement to really reap its benefits.
Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up. Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back. Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.
Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you're off-balance, offering even more benefits and making the exercise more realistic.
Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that's down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest.
As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground. This is an upper body push exercise that targets the pectoralis major upper chest , clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench.
Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity and volume. Do it: Lie on a bench with the backrest set at a degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat. Press the dumbbells up, directly above the shoulders.
You might have seen some people in the gym knocking the weights together at the top, but there's no need to do that here. Lower the dumbbells to chest level—but don't stress on how deep you go—before you press them back up for the next rep.
But this variation puts more focus on your triceps, so you'll get the added bonus of extra work for the biggest muscles in your arms, too. Lower the bar to your chest. Hold for 1 second. Press the bar up. When it comes to working their pecs, most guys just press. Adding the fly to your routine gives your pecs and front deltoids a new stimulus. If you need a break, take one. Reduce the risk of injury and that dreaded next-day soreness by warming up your muscles beforehand.
Whether you opt to do some jumping jacks or jog around the neighborhood, fit in about 10 minutes of light cardio before you get started. Anyone can benefit from the exercises below, which target the chest, shoulders, arms, and a bit of the abs. While some want to get built, others want to look svelte. The following moves will work your chest, shoulders, arms, and some abs.
They help support strong muscles, proper balance, and excellent posture so your mom will never have to bug you to sit up straight again. FYI: Women are especially at risk for osteoporosis, a condition characterized by the weakening of bone tissue.
Moderate resistance exercises like these can help build strong, healthy bones by signaling to the body to generate increased tissue. Strengthening bone health today can lower the risk of osteoporosis later. For the exercises that call for weights, select a dumbbell size that you can comfortably lift high above your head without straining.
Get a full-on fitness sesh from your living room with these strengthening exercises. Feeling the burn cancels out the guilt right?
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