SHAPE

Building A Better Chest

PUMPING UP YOUR PECS CAN BOOST YOUR STRENGTH AND CONFIDENCE.

Happy New Year! You may have decided to start 2014 with an exercise routine or have chosen to get serious about that gym membership you’ve been ignoring. Either way, you are to be congratulated because with consistency and a plan you will see your body change for the better over time. Remember to make several

Flys On Stability Ball

1. Select dumbbells that are light-to-medium weight; keep them close by on the floor.

2. Sit on top of the stability ball; roll down the front of it by walking your feet out. Stop when the ball fully supports your head, neck, and your legs are at a 90-degree table position. Pick up the weights and hold them straight over your chest, palms facing in.

3. With elbows soft, inhale and open up the arms to the side, stopping with hands slightly in front of shoulders.

4. Exhale and bring hands back to center, elbows soft.

5. Repeat 10–15 times and keep your form correct for three sets.

dates with yourself each week to work out and let nothing stand in your way. No one will do it for you! Getting those chest muscles stronger isn’t just for the guys. Anyone who picks things up, moves objects forward, raises their arms in front of them, or reaches across their body can benefit from these exercises.

6. Start position

TRAINER’S TIPS

• Squeeze your pectoral muscles while bringing arms back to center.

• Imagine squeezing a giant beach ball to deflate it.

• Be careful not to let the hands drop wide below the shoulder because an injury could occur.

MUSCLE GROUPS TARGETED: pectoralis major, minor, and deltoid

On The Go Joe

Being on the road and away from home has some benefits and some challenges. For example, you will need to make healthy food choices as not to add extra softness to your midline. A bonus for your exercise routine is that you are forced to shake it up and do something different. This is fantastic for your muscles — as well as your self-discipline.

Improv Pec Deck

For this modification, all you will need is a place to lie flat on your belly. Follow these simple instructions and feel your deltoids light up.

1. Put a towel or pillow underneath your forehead or turn your face to one side.

2. With arms outstretched, keep your elbows soft, palms facing the floor.

3. Inhale and contract your abs, tighten your glutes and legs.

4. Exhale and lift your arms off the floor, squeezing your shoulder blades toward each other ve e rd

If your chest muscles are too tight, it causes you to have a slightly forward hunch and a rounded upper back. Be sure to stretch them after workouts by bringing your arms wide and elbows bent, making a “W” with your hands and elbows.

5. Relax and repeat 12–15 times.

Challenge: Hold full water bottles in each hand or hold a book in one hand and lift one arm at a time.

Second position

Military Press

1. Using a shoulder press machine, sit straight with back pressed into the pad. Place hands on handles at shoulder height.

2. Exhale and press overhead; do not fully extend elbows at the top.

3. Repeat 12–15 reps for three sets.

TRAINER’S TIPS

• Challenge: pause halfway up and halfway down during each lift.

• Each repetition should be to a slow count of four for best results.

• Squeeze chest muscles and triceps as you do these for extra credit!

MUSCLE GROUPS TARGETED: pectoralis major, minor, and deltoid

It is crucial to maintain proper form and alignment during this exercise, otherwise the lower back can be injured. Remember to lightly hold the handles with the thumb around the hand grip. The wrists should be in alignment with the forearms to avoid strain.

Pec Deck

1.

Begin with lower back pressed into pad of the pec deck machine. Keep elbows at chest height.

2

Exhale and slowly bring hands together, keeping elbows slightly flexed.

3.

Inhale and slowly return to start position. Repeat 12–15 times and do three sets for best results.

TRAINER’S TIPS

• There is no reward for lifting heavy weights with improper form.

• Pull in your abs as you bring the elbows together.

• Keep your shoulders down and neck long.

Wrap Up

A chest full of toned muscles will not only make you feel more confident but it will also make you stand taller, as long as you equally work your upper and middle back muscles. Your shirts will hang properly, and you will even be able to breathe easier with your rib cage held in place by balanced muscles.

MUSCLE GROUPS

TARGETED: pectoralis major, minor, and deltoid