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workouts
women: chest
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT
If you want to improve the appearance of your chest, try the following three exercises, specifically chosen to help strengthen and tone. Try to do up to three sets of each chest exercise 12 to 20 continuous times — be sure to rest a couple of minutes between sets.
| Instructions |
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| 1. |
push-ups
Push-ups are great for your chest muscles, and doing them while kneeling makes them extra safe. Start in a crawling position, with your hands a little wider than your shoulders. Slowly bend your elbows and lower your chest towards the floor, as shown. Straighten your arms to return to the starting position. If the floor is hard, you may want to put a towel under your knees for cushioning. |
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| 2. |
side presses
This exercise targets the chest muscles differently and is often more comfortable and easier to do than a push-up. Lie on your side with your legs bent to support you. Looking down, bend your elbows and lower your chest towards the floor. Slowly straighten your arms and return to the starting position. After completing one side, roll over and repeat the same number of presses on the opposite side. |
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| 3. |
pec decs
Begin with your elbows in front of you or at shoulder height and bent at a 90-degree angle. Slowly bring your elbows together, making sure they remain at shoulder height. Keep your movements slow and controlled and return to the starting position each time. You might also try using hand weights for additional resistance. |
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Bonus Points®
Want to know how many Bonus Points you've earned? |
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Safety Tips
It's always a good idea to check with your GP before taking up exercise for the first time. |
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