Body Banao

Chest is the important area of the body, as it is the place of plenty of muscles. Hence it is essential to tone up your chest and keep it in proper shape. There are 2 major muscles: pectoralis and pectoralis minor.

Different exercises have been created for chest. Since the chest has lots of the muscles, exercising the chest can burn a lot of calories. Moreover chest exercises also work the shoulders and arms; an entire workout involving the upper body. Prior to performing these chest exercises, always warm up thoroughly. Here are some effective chest building exercises.

· Dumbbell bench presses: Lie down on an exercise bench with the dumbbells held in your hands. Move the dumbbells above the chest using the strong grip, keeping your elbows bent at right angles. Your feet must be flat on the floor. Press the dumbbells upwards and then bring to the starting position. Always avoid locking your elbows. Do around 8-12 repetitions per set. Raise the weight and number of sets as your strength increases.

· Dumbbell Chest flies: It is always advisable to do this exercise with bench flies, since it is a total chest workout, despite you experiencing it on the external chest region. Lie flat on the exercise bench, with the dumbbells held above the chest. The palms must be facing inwards and elbows bent slightly. Now bring down the weights outwards in a big arc sideways, till they come to the shoulders. Now raise the weights again. Do this exercise 8-12 times per set. Once your strength increases, raise the weight and sets.

· Push ups: This is regarded as one of the most powerful chest exercises. They not only work the chest but also involve the abs, back and thigh muscles. This is due to the fact that during the push ups you tuck in your abs and prevent them from sagging while prevent back from arching. To do this exercise, go down on all fours, hands right below the shoulders and your weight placed on knees and hands. While bending your arms at elbow, allow your chest to lower till it reaches just over the floor. Then push back your arms and push yourself up. Do 8-12 repetitions and raise the number every workout.