The pectorals is one area that men and women would like to develop. If your sick of having no pectorals or chest muscles or you want to transform the "moobs" or man boobs then these exercises below will definitely tighten, firm and develop your chest muscles. Developing your chest helps to hide away an excess fat on the abdominal region, so get working! Whether your a beginner or avid fitness freak these exercises will benefit you no matter what your fitness level! These exercises are ideal for women as well as men so it's a win win for all!
Double arm dumbbell pullover
Lie flat on a bench. Hold a dumbbell in each hand. Bend your elbows at 90 degrees and hold the dumbbells straight over your chest. Lower the weight in an arc above your head until you feel the chest stretch. Hold it for a few seconds and return to the starting position.
Push-ups
Go into a press-up position on the floor. Bring your hands closer together than you would do a press-up approximately shoulder width if not a bit closer. Lower your body so your chest reaches a few inches from the floor. Elbows pointing out slightly. Raise your body and contract your chest, that's 1 rep.
Chest Dips
To do this exercise you will need parallel bars. Hold onto the bars at arms length. Lower your body, so that your upper body is leaning forward about 30 degrees and point out your elbows slightly. When you feel the stretch in the chest hold your position and return to the start position. Tip- for an extra benefit, contract the chest muscles when returning to the starting position.
Top tip- Hold the exercise for 3 seconds at the point where you feel the muscle stretched, return to the starting position and contract your pectoral muscles.
Perform these exercises within a structured full body programme, with 3 sets, the first 2 sets should be at a normal tempo maintaining good form. For the last set I want you to get as many repetitions as possible with a fast tempo. The reason for this, is that your working both slow and fast twitch fibres and the last set should ensure the muscle is fatigued. As for repetitions, do 15 reps. The last set do as many reps as possible. Rest periods should be approximately 1 minute and 30 seconds, this provides enough time to get 70% of your maximum output.
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