There are several chest exercises that you can easily do at home that can help you tone your pecs. These exercises only need an exercise ball, and a bench; plus a set of dumbbell weights that you can easily carry without causing much strain, but can still give you a very challenging workout.
Chest Squeeze – this is an isometric exercise that can help tone your muscles. This is perfect for those who are sick, recovering from an illness, or for those who just wish to be in shape but do not have the right equipments yet for a good workout. You can do this exercise sitting down or standing up. Place your hands in front of you as if in a prayer. Lift your elbows up so that you are forming a 90-degree angle at your wrist. Push your hands against each other, gradually but steadily increasing the pressure. Contract your chest muscles as you do this motion and maintain a regular rhythm of breathing. Hold for 5-10 seconds, then gradually release the tension.
Exercise Ball Push-Ups – this is an interesting, and also challenging variation to your regular push-ups as your feet are placed on an exercise ball. Lie on the floor face down with your hands planted on the floor slightly wider than shoulder’s breadth, and your arms extended but without locking your elbows. Place your ankles on the exercise ball up to the point that your feet are extended comfortably, conforming to the shape of the ball. This will be your starting position. Inhale as you slowly lower your upper body by bending your elbows while contracting your pectorals or chest muscles. Stop when your face is a couple of inches above the ground, with your chest nearly touching the floor. Exhale and push yourself upwards, making sure that you are executing the movement with the use of your pectorals. Once you are in starting position, hold it for a second before slowly lowering yourself down as you inhale. Make sure that you maintain the contraction of your chest muscles as you do so.
Dumbbell bench press – this exercise can definitely give you a good chest exercise while toning your shoulders and triceps at the same time. Sit down on the bench with your weights resting on each thigh. Lie down and help bring your dumbbells at chest level by pushing your thigh up one after the other. For your starting position, hold each dumbbell at the level of each shoulder. Rotate your wrists so that your palms are facing forward. Your arms should be fanned at the sides, forming a 90-degree angle both at the shoulders and elbows. Exhale as you push the dumbbells up with the use of your chest muscles, bringing the dumbbells close against each other. Hold the position for a second without locking your elbows, then inhale as you slowly go back to starting position.
Each exercise can be done for 2 sets of 15-25 reps. Each exercise has better results if you are concentrating on proper execution rather than the number of sets and reps that you can do for a time period.
Author: Kristin Baker at Extreme Home Workout.com. The top place to grab Shaun T Insanity workout.