Spice up your upper body workout routine and eliminate armpit fat with these eight killer chest exercises for men and women!
Increasing strength in the chest provides both functional and aesthetic benefits for the body. Even though chest training is traditionally viewed as essential to building men’s aesthetic appearance, training the chest is important for both men and women.
Often times, women will skip chest training because they feel it is unnecessary or they feel intimidated by the exercises. However, skipping chest training, but continuing to train other areas of the body, can lead to muscle imbalances, a lack of support while completing other upper body exercises, and aesthetically, an underdeveloped chest compared to other muscles in the body. Muscle imbalances and a lack of support can also lead to serious injury later down the line, both in and outside of the gym.
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Therefore, training the chest should be a regular part of your weekly workout. Functionally, training the chest will improve your posture. It will also provide extra support during your shoulder workouts and during instances outside of the gym when you are required to push something, whether that be a door or a piece of furniture.
Aesthetically, training the chest will round and harden the appearance of the male pecs, and for women, training the chest will lift the breasts and decrease the appearance of armpit fat.
The exercises listed below are great for both men and women, and can be completed at home or at the gym with minimal equipment. Try completing 4 sets of 10 reps with an appropriate weight—meaning a weight that allows you to perform the exercise with proper form.
1. Chest Press
This exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a dumbbell in each hand. Extend your arms above your chest and hold the dumbbells so your palms are facing your lower body. This is your starting position.
Lower the dumbbells until your upper arms are perpendicular to your body and your lower arms are perpendicular to the floor. Bring the dumbbells back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
2. Neutral Press
This exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a dumbbell in each hand.
Extend your arms above your chest and hold the dumbbells so your palms are facing each other. This is your starting position.
Lower the dumbbells until your upper arms are perpendicular to your body and your lower arms are perpendicular to the floor. Bring the dumbbells back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
3. Close Grip Press
This exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a dumbbell in each hand. Extend your arms above your chest and hold the dumbbells so your palms are facing each other and the dumbbells are pressed together. This is your starting position.
Lower the dumbbells, keeping them pressed together, until they are an inch above your chest. Bring the dumbbells back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
4. Dumbbell Fly
This exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a dumbbell in each hand. Extend your arms out and away from your body with your palms up and a slight bend in your elbows. This is your starting position.
Keeping your arms extended, bring the dumbbells together, until they are directly above your chest. Squeeze your chest muscles briefly and return the dumbbells to the starting position. Repeat for the desired number of reps.
5. Svend Press
Stand with your feet shoulder-width apart and feet pointing straight ahead. Hold two weighted plates in your hands. Press them together at your chest, with palms facing each other and fingers pointing towards the ceiling. Press the plates together with enough force to feel the contraction your chest muscles. This is your starting position.
Keeping the plates pressed together, extend your arms out in front of you until your fingers are pointing straight ahead. Squeeze your chest muscles briefly and return the dumbbells to the starting position. Repeat for the desired number of reps.
6. Dumbbell Pull Over
This exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a single dumbbell in your hands. Lift the dumbbell directly above your chest, cupping one of the ends with your palms facing up. The dumbbell should be perpendicular to your body. This is your starting position.
Lower the dumbbell behind your head while keeping your arms extended with a slight bend in your elbows. Bring the dumbbell back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
7. Weighted Chest Raise
Stand with your feet shoulder-width apart and feet pointing straight ahead. Hold two weighted plates (or dumbbells) in your hands. Position your arms so they are down by your sides and slightly away from your body. Your palms should be facing forward. This is your starting position.
Keeping your arms extended, bring the plates up to chest level until your palms are facing up. Squeeze your chest muscles briefly, bring the dumbbells back to the starting position, and repeat for the desired number of reps.
8. Weighted Wide Push Up
Get into a standard push-up position with your hands slightly wider than shoulder-width apart and a weighted plate on your back. This is your starting position.
Lower your body by bending at the elbows until you are an inch above the ground. Return to the starting position and repeat for the desired number of reps.
If a standard push-up position is too difficult for you, you can complete this exercise in the modified position with your knees on the floor.
(Your Next Workout: 6 Dumbbell Exercises to Spice Up Your Arm Routine)
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