At Wome Workout – Chest

Exercise 1 – Floor Chest Press With Dumbbells

Chest presses are an awesome way to really work your whole upper body. All you need is a mat and some dumbbells. Laying on the floor means you can’t go wrong by going too low, which is a common problem many people face without knowing. Chest presses are the perfect way to really overload your pecs. Perform 3 sets of 8.

Exercise 2 – Wide Push-Ups With Push-Up Grips

Place your push-up grips on the floor slightly wider than shoulder width, make sure they are facing out in a ‘V’ shape away from you. When performing the push-up, try to make sure that your back is flat and your head is looking forward. Perform 3 sets of 10 reps.

Exercise 3 – Floor Pectoral Flys With Dumbbells

 Again, as with the chest press, laying on the floor provides that protective element that prevents you from going too low. The floor fly requires you to lower the dumbbells in an arc motion until they’re in line with the chest. The stretched position at the bottom of the movement is the most challenging, requiring the pecs to contract in a lengthened position to push the dumbbells back to the starting position. Perform 3 sets of 10 reps.

Exercise 4 – Dumbbell Pullovers Lying On Exercise Ball

Dumbbell pullovers are a classic chest exercise and an awesome way to hit a lot of muscles, hard. You may be able to lift more weight than you think, but to get things started, any weight will do. Make sure you keep your arms straight the whole time, and don’t go any lower than your head.

Exercise 5 – One Arm Slider Push-Ups

This exercise is similar to Archer Pushups. The difference is that the user goes straight up and down, allowing their supporting arm to slide away at the bottom range. The moving supporting arm challenges our stability. Not only does this increase resistance for the working arm, but it helps build the balance and core strength required for One-Arm Pushups. 2 sets of 6 reps per arm.

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