A well-toned chest is a part of attaining an attractive personality. As we age our muscles tend to sag. As this is a natural phenomenon and we can’t stop it from happening. But we can definitely delay it by working on our chest muscles. Here are some Chest toning exercises and tips.
Adding just a few effective chest exercises in our workout routine can help you delay the whole chest muscle sagging process.
Add these exercises in your chest workout routine to get a well-toned chest:
Here are some Chest toning exercises :
Incline barbell bench press:
Firmly position your feet flat on the ground and lie completely flat on the incline bench.
Ensure that your shoulder blades are completely retracted against the bench.
With a medium width grip, carefully un-rack the barbell until it is held above just chest height and your arms should be completely extended.
As you lower the bar down to your chest.
As you touch the chest, make sure that you do not bounce the barbell off your chest.
Once the bar has gently touched your chest, use an elbow extension to drive the barbell back to the starting position.
Incline dumbbell press:
Grab a pair of dumbbells.
Lean backward and hoist the weights up by the outside of your shoulders with your palms facing forward.
Your elbows should be bent at this point and your back and head should be pressed flat against the bench.
Push the dumbbells upward and toward each other in an arcing motion.
Stop when the weights are about an inch apart.
Stop when your elbows are down by your sides.
Incline dumbbell fly:
Lie with your head and shoulders supported by the bench and your feet flat on the floor.
Hold the dumbbells directly above your chest, palms facing each other.
Then lower the weights in an arc out to the sides as far as is comfortable. Keep a slight bend in your elbows throughout and don’t arch your back.
Decline bench press:
Secure your feet at the end of the bench. Lie down with your eyes under the barbell.
Grip the bar with your palms facing forward and arms slightly wider than shoulder-width apart.
Straighten your arms to lift the barbell from the rack. Move it over your shoulders.
Inhale and slowly lower the barbell until it touches your mid-chest.
Keep your elbows at 45 degrees from your body.
Exhale and lift the barbell to the starting position while locking your elbows.
Pause and repeat.
Decline dumbbell fly:
Grab a dumbbell in each hand and lie on your back on a declined bench. Hook your feet.
Extend the dumbbells above your chest. Turn the palms to face each other and your elbows to the other side.
Soften the elbow, so the joint isn’t locked.
Open your arms to lower the dumbbells toward the floor.
Arc the dumbbells back together above your chest. This completes one repetition. Pause and repeat.
Try these Chest toning exercises and tips now and get the results soon!