BODYSHAPE SCULPTING A CHISELED CHEST

The pectorals are one of the body’s larger muscle groups found in the chest. Keep them strong and lean; the more lean muscle mass in your body, the more efficiently you are able to burn calories. You call upon these famous muscles any time you need to hold your arms in front of you, give someone a hug, or rotate your shoulders. To get size and power, perform 4–6 repetitions for mass and to get long, lean muscles, perform 8–12 reps and build strength and endurance with less bulk and more tone.

Bench Press

1. Lie on a workout bench with your back flat and abs contracted.

2. Place your arms directly above your chest with elbows straight but not locked.

3. Slowly lower the dumbbells toward the outside of your chest while inhaling.

4. When elbows are parallel to the floor (at the same level as your shoulders), exhale and press them back up to start position.

5. Contract the chest and tricep muscles as you work them for better results.

TRAINER’S TIPS

• Incline the bench to work on a different angle of the muscle.

• Be sure to keep your back pressed into the bench.

• Use blocks under your feet, or put your feet on the bench, to keep your back flat.

Start position

Second position

Start position

Flies

1. Lie on the bench with your back flat, abs contracted, and weights in hand (palms facing in) directly above chest.

2. With elbows slightly bent, inhale and lower weights perpendicular to your torso.

3. Exhale and bring them back to start position while flexing your chest muscles.

TRAINER’S TIPS

• Be sure to keep your upper arm aligned with your shoulder girdle to avoid injury.

• By keeping elbows “soft” you will protect that joint from strain.

• Want a challenge? Tuck your feet up toward your torso and make the core do some work!

Second position

MUSCLE GROUPS TARGETED

Main muscles used: pectoralis major, anterior deltoid, serratus anterior, and pectoralis minor

Start position

Cable Crossover

1. With arms wide and shoulders perpendicular to the body, place feet in a staggered lunge.

2. Exhale and bring the handles toward your midline.

3. Keep palms neutral and facing in.

4. Shoulders should be pressed down and back, further isolating the chest and shoulder.

TRAINER’S TIPS

• Keep movements slow and steady.

• Exhale on exertion; inhale as you return to start position.

• These can be done unilaterally (one arm at a time).

Muscle groups targeted: pectoralis major, anterior deltoid, and coracobrachialis

TRACY DRAPER is an AFAA certified personal trainer with over 10 years of experience in the profession. Sports were a big part of her teen years. After having children, she rekindled her competitive fire and won titles in triathlons, aquabike, and cycling events in Central Florida. Tracy is also organizing a cross-country bike ride in 2014. Visit her at www.TrainingWithTracy.net.

MODEL: Ken Vida and Tracy Draper on loacation at Golds Gym, Mount Dora SOURCES: Know Thy

Second position worldfi tnessnetwork.com/chest-pec-training-muscles/: Your Best Chest: Working your chest muscles; http://exercise.about. com/cs/weightlifting/a/bestchest.htm (Accessed March 23, 2013)