A strong chest isn't gender-specific. Get a body-shaping boost with this routine
By the Hers Staff | Photos by Naj Jamai
While we all seek to build a tighter, more streamlined physique, some of us are guilty of neglecting the chest. But by giving this large muscle group short shrift, you miss out on the opportunity to burn more calories and tone much of the upper-body musculature in
one fell swoop. Your shoulders, triceps and abs are all worked when executing most chest moves. So get pressing and pulling - a tighter torso is just nine sets away.
DECLINE PUSH-UP
START: Get into push-up position with your hands flat on the floor
just outside shoulder width and your toes up on a bench behind you. Keep your head straight and eyes focused forward.
MOVEMENT: Bend your elbows to lower your torso toward the floor while keeping your body straight and abs pulled in tight. Lower yourself as far as you can, almost till your nose touches the floor, then reverse the movement. Pause at the top, then begin your next rep.
DUMBBELL PULLOVER
START: Lie faceup on a flat bench, making sure your head, neck and shoulders are fully supported. Grasp a dumbbell directly above your chest with your palms on the inside portion of the upper plate. Keep
your feet flat on the floor.
MOVEMENT: Keeping your arms as straight as possible, lower the dumbbell over your head and toward the floor behind you, feeling
a stretch in your chest. Pause, then smoothly reverse directions, keeping your arms as straight as you can throughout the movement. Squeeze your chest at the top and repeat.
Exercise |
Sets |
Reps |
|---|---|---|
Flat-Bench Dumbbell Press |
3 |
10-12 |
Incline Dumbbell Flye |
2 |
15-20 |
Dumbbell Pullover1 |
2 |
12-15 |
Decline Push-Up1 |
2 |
to fatigue |
1Rest 30-60 seconds between sets
2Rest 1-2 minutes between sets
