Women & Toning Chest Muscles
Hi everyone, I'm Carol Ann, your fitness expert from Tampa, Florida, and here are some tips for women who want to tone their chest muscles. And here are the materials that you'll need. You'll need a physio ball, a mat, a barbell, some tubing and a bench and with all that, a wide open space. The first exercise you can do involves tubing. So, if you can get a tubing or even an elastic band, anything you can do to create resistance. Put it right behind your back, underneath your armpits and you're going to push forward and pull back. So here what you want to do is, you want cross those arms in front of each other to really get a good contraction through your pecs. And remember to exhale as you push forward, inhale as you release. And you can even pump right here for a nice, little added variation. Just really working right in the center of the chest, and you can perform about 20 reps. The next exercise is a bench press,using a barbell. So, you want to grab the barbell, before you sit down on your bench. So that you can protect your back. Gently lower down to where the small of your back is pressing towards the bench. You want to start with your arms extended, however, try not to lock out your elbows. Your grip is nice and wide, with your knuckles towards the ceiling. Your abs are in nice and tight and your back is pressing down towards the bench. Make sure your feet are flat on the floor, about hip width apart. And you're just going to slowly lower the bar down towards your chest and then, push up. When you come down, your elbows will come to 90 degrees and then, extend nice and straight. Inhale, down, exhale, push up. So, what you want to do is, you want to lower down for a count of four and then, push up on a count of two. So, on the negative, you're nice and slow and a little bit more powerful on the positive. And this is a great toning exercise for the chest. The next exercise you can do to work the chest, involves the exercise ball. So, we're going to do push-ups on the ball. So, you're going to come down over the ball, walk yourself out, as far as you can. The farther you are, the more challenging the exercise. So, make sure that you've got your hands nice and wide, lower your chest down towards the floor, and push up. Lower down, and push up, keep your abs in nice and tight. Try not to sag in your lower back, and lower down, up. Inhale as you lower, exhale as you push up. So, in order to tone your chest muscles, just pick some exercises that you can perform, to work the pecs. And perform the exercises anywhere between 15 and 20 reps to tone your muscles. And I'm Carol Ann, your fitness expert from Tampa, Florida.