- CABLE CROSSOVER WITH DUMBBELLS FULL
- CABLE CROSSOVER WITH DUMBBELLS PLUS
- CABLE CROSSOVER WITH DUMBBELLS FREE
Keeping your body straight, push up.You've knocked out your bench press sets and are looking to finish off your chest workout with a serious burn. How: Lie facedown with your hands slightly more than shoulder width apart and your feet together.
CABLE CROSSOVER WITH DUMBBELLS PLUS
Pushups work all your major upper-body muscles, plus they strengthen the neck androtator cuff muscles that stabilize your shoulders and help prevent injuries when you’re lifting and pulling objects-staple movements of most chest exercises.
Why: The granddaddy of chest exercises still makes the cut as an essential part of any chest workout. *You can also use a straight bar instead of dumbbells. Lower the dumbbells toward your upper chest and keep your elbows straight under your wrists. Press the dumbbells up to a position over your eyes until your elbows are straight. Hold dumbbells with your palms facing forward. Grasp a dumbbell* in each hand and plant your feet on the floor. How: Lie on your back on an incline bench angled between 45 and 60 degrees. The incline bench press helps you work the top section of the pectoral to help you get a toned look in tank tops and low-cut or sleeveless shirts. “Many people just stand, sit or lie on flat benches, but adding angles can challenge more muscle groups,” explains Friedman. Why: Both experts concur that this is an often overlooked but vital move for getting a great chest workout.
Lift the right arm back up, then lower the left arm while keeping the right arm straight up. Lower your right arm until your elbow is even with your shoulder while keeping your left arm straight up. Lift arms straight up so the dumbbells are in line with your shoulders. Hold dumbbells with your palms facing forward and plant your feet on the floor. “Dumbbells are better because they require stability and balance.” This version of the classic dumbbell chest press also builds up stamina since you keep your arms and chest engaged at all times. Why: “I see a lot of guys defaulting to straight bars whenever they do chest exercises because it’s easier to use momentum when you’re using both hands,” Friedman says. Slowly return to the starting position and repeat.ģ sets with increasing reps of 10, 12 and 15 2.
With your arms almost fully extended, slowly bring your hands together in a wide arc motion. Your hands should be slightly above the shoulders and elbows slightly bent. How: Stand with one foot forward and your feet about hip width apart.
CABLE CROSSOVER WITH DUMBBELLS FREE
Why: Unlike free weights, cables provide a continuous and steady level of resistance, which engages the small stabilizing muscles in your chest as well as the pectorals. Hold momentarily, then slowly raise to return to start position. As you exhale, lower both arms out to the sides, to about shoulder height. How: Position yourself on an incline bench, and hold a dumbbell in each hand with palms facing in. If free weights intimidate you, Kimbrough suggests reaching out to a trainer or knowledgeable friend to act as a spotter. “Using free weights is much more effective because you really have to control your body weight, which requires additional energy so you see results faster,” Kimbrough explains. Why: Most women default to machines for chest moves like the fly.
(for a more advanced workout: 3 sets of 12–15 reps) 2.
CABLE CROSSOVER WITH DUMBBELLS FULL
To make sure you are in full control, do a 1-2-3 count as you lift the bar up from your chest and as you bring it back down. Let the bar touch your chest, then drive it back to full extension in one fluid motion. Bring your elbows back even with your shoulders. To ensure that you have a wide enough grip, align your index finger with the first ring on the bar. How: Lie down with your back flat on the bench and your feet planted firmly on the floor. “Those are the largest muscles in your chest, and many women completely overlook them,” Kimbrough says, “but pectorals support your breast tissue, which helps keep your chest looking tight and sexy as you age.” Why: The bench press is the most basic building block of a chest workout because it zeroes in on the pectoral muscles. These superfast workouts will help you rock a tank top in no time. The chest is one body area where men and women aren’t exactly looking for the same results-so we spoke to Gold’s Gym Fitness Institute trainers Adam Friedman and Nikki Kimbrough to get the lowdown on the most efficient moves for both genders.
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