Fitness for Health Information: Fitness Ask Raphael: Chest Workouts

Wednesday, September 26, 2012

Fitness Ask Raphael: Chest Workouts

Some of the differences in each of the levels above pertain not only to the exercise but also to the recommended number of sets.

Hunk Workout Chest App for iPad, iPhone - Health & Fitness - app by ...

Raphael,

Thank you for your pre-beginner, beginner and intermediate fitness videos. I was excited to find that small segment of exercises. What exercise can I focus on for my chest area to strengthen and tone up? Thank you. - Melissa

Melissa,

I'm so glad you enjoyed the fitness videos! In each of the videos, I explain all of the exercises in as much detail as possible so that when people perform them, they're using the most effective exercise form. Proper exercise technique is very important because it helps prevent injuries and works the target muscle with the utmost precision.

Concerning your question, the exercises on the videos to best work your chest are:
Pre-Beginner: Wide stance wall push
Beginner: Chest press
Intermediate: Push up, Dumbbell flat chest fly

Some of the differences in each of the levels above pertain not only to the exercise but also to the recommended number of sets. Other effective chest exercises are the dumbbell incline press, dumbbell incline fly, barbell bench press, barbell incline press and machine fly.

If you're interested in placing more of a focus on the chest area, I recommend the following routine:

1. Dumbbell Incline Press

Lie on your back on an incline bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your elbows at a 90 degree angle facing outward and palms facing forward.

Contracting the chest muscles, press both arms upward above the upper chest area until the arms are fully extended with a slight bend in the elbows. Slowly return to the starting position. Exhale while lifting the weight. Inhale while returning to the starting position.

2. Dumbbell Chest Press

You can watch the video for this exercise here.

3. Dumbbell incline fly

Lie on your back on an incline bench with your spine in a neutral position. Hold a dumbbell in each hand with your arms out straight and parallel to the floor with a slight bend in the elbows.

Contracting the chest muscles, raise the arms over the chest toward each other until the weights are just short of touching. Slowly return to the starting position. Exhale while lifting the weight. Inhale while returning to the starting position. Do not attempt to lower too far below parallel - only about an inch.

After warming up with light weight, select a weight that will feel challenging when performing 10-12 reps. Use that rep scheme for each of the exercises and wait about 60 seconds between sets. Once you can comfortably surpass 12 reps, add a small amount of weight.

If you're a beginner, perform two sets of each exercise on two non-consecutive days per week. If you're beyond the intermediate stage perform three sets of each exercise on two non-consecutive days per week. It's very important for a muscle to rest and recover so it's important that you don't work your chest on consecutive days.

Remember: Don't neglect other muscle groups. It's important to work the entire body for best results. Best of luck, Melissa!