CHEST EXERCISES for STABILITY and STRENGTH...

Remember Ladies and Gentlemen, for best results, you need to do strength-training exercises with enough weight to challenge the muscles (while still being in control for safety) BEFORE going onto compound multi-joint functional exercises. Ladies, your breasts will not get smaller by working your chest muscles, lowering your caloric intake does that. You will, however, make your pectoral muscles strong which in turn will help lift whatever your breast size you are naturally. By the the same token, you will not increase your breast size by doing chest exercises either, you will do that by eating excessive calories. I recommend doing chest exercises 3 times per week on non-consecutive days and on the same day you work your triceps muscles (coming soon).   


Dumbbell chest press on a bench, then on a ball... 
1) Beginners: Lie down on a flat bench with ears, shoulders, hips and knees all in proper alignment with each other. 2) The feet must be shoulder-width apart and the toes must point straight ahead.
3) Hold two dumbbells at chest level.
4) Press the two dumbbells straight up in the air and then lightly together by extending your elbows and contracting     your chest.
5) Hold that position for a count of one
6) Now SLOWLY for a count of 4 bring back the dumbbells towards your body by flexing your elbows. 
7) Try to complete 3 sets of 8-12 repetitions depending on the weights you choose.The last 3 repetitions of each set     should be challenging for maximum results. 
8) For those at an intermediate level: Complete the above but lie on a stability ball rather than a bench.
9) To make this exercise even more challenging press using alternating arms or single-arm, meaning you work one       arm for 3 sets and then the other arm for 3 sets.


Push-Ups... 
1) Assume a push-up position. Draw in your navel towards your spine and keep your gluteal muscles tight and             contracted.
2) Keep your pelvis in a neutral position while slowly lowering your body toward the floor (but not touching it) by           flexing your elbows and retracting and depressing your shoulder blades.
3) Push back up to the starting position by extending your elbows and contracting your chest. Do not let your head     jut forward.
4) For beginners, you may do this on your knees or with your hands on a bench or with your hands on a wall while       your feet are on the floor.
5) For those more advanced, place your lower body extremities on a ball or place your hands on small balls or         place your hands on a stability ball.

******DO NOT allow your lower back to arch with your stomach falling towards the floor. This would mean that you have weak core stabilizer muscles so you should follow the beginners variations.***** I will discuss proper core-strengthening exercises shortly.

More CHEST exercises in my next blog including chest exercises for POWER!