Lifting weights for your chest muscles is very important because it is the largest muscle group on your upper body. Chest weight exercises will automatically strengthen some of the other muscles in your upper body including your biceps, triceps and the front part of your shoulders.
1. Dumbbell Bench Presses
This is the most traditional chest weight exercises and requires a weight bench and a barbell or a set of dumbbells.
You can take two approaches to bench pressing; lifting very heavy weight with a lower amount of reps and sets, or lifting a weight that doesn’t feel that heavy and completing a lot of repetitions.
Find a weight bench and select your dumbbells. Lie on your back on the bench and bend your knees so your back stays flat.
Start with your arms bent and your dumbbells resting in your hands on your chest. Press the dumbbells up keeping your arms straight and then bring them back down to your chest and repeat.
If you are using heavy weight, do only three sets of eight. If you are using lightweight, try to do three sets of 25.
2. Dumbbell Flies
Stay with the same bench and use the same set as dumbbells as you did with your bench presses.
Lie on your back again with your knees bent. Hold the dumbbells straight over your chest and slowly lower them sideways. It should seem like you are opening your arms for a hug.
Bring your arms to just below parallel and repeat.
The same rules apply for heavy weights and lightweights for the flies. If you are using heavier weights, try to do three sets of eight. If you are using lightweights, do three sets of 25.
3. Alternating floor presses
For this exercise, you will need two kettlebells and a space on the floor.
Lie on your back and hold your kettlebells on the handles straight over your head. One at a time, bring your kettlebells to a chest press alternating your arms the entire time.
This exercise can feel a little awkward at first, so start off with lighter kettlebells and try to complete at least ten presses per arm.
As you get used to the exercise, raise the weight a little and try to complete more reps and more sets.
A good goal would be to do three sets of 20 on each arm.
4. Add tension and restitance
All three of the exercises mentioned can be made more difficult by using your bench.
The bench can be put on an incline or a decline and will make any of these chest exercises much more difficult.
5. Push-ups with dumbbell presses
Using two dumbbells that aren’t very heavy – maybe eight to 12 pounds, balance you on them while they are on the floor into a plank position.
Press down into a push up and then one at a time, twist your body with one of the dumbbells in your hand and do a quick row. Try to do as many as ten on each side three times.
This exercise works your chest very well, but it will also help tone the muscles in your upper back and your obliques.
It also forces you to push yourself into a lower position on your pushups, which will strengthen your chest muscles even more.
Talk to a trainer or a doctor
Weight training is only effective if it’s done properly. It is very important to talk to a trainer or health professional for proper form before beginning any new programs or even trying any new exercises.
Eating a diet high in lean proteins and fiber will also improve your results.