Your home can be convenient and comfortable place to tone your chest muscles. Without the use of expensive equipment, you can target and strengthen your pectoral major and minor, the muscles that make up your inner and outer chest. Along with chest-toning exercises, factors such as proper stretching, adequate warm-up and balanced diet should be included to ensure that your toning efforts are maximized and your workout remains well-rounded and effective.
Push-ups target your pectorals major and are an effective home chest-toning exercise. Perform push-ups by lying prone on the floor with your hands a little wider than shoulder-width apart. Keep your head, back and legs straight and aligned. Raise your body off the floor by fully extending your arms. Pause for two seconds then slowly bend your arms, lowering your body to the floor. Perform three sets of 10-15 reps, breathing out while raising up and breathing in while lowering.
Chest dips tone your pectoral major and minor while adding strength and stability to your delts, traps and triceps. Perform chest dips by standing between two sturdy chairs. Position the chairs so that their backs are facing you. Grip the top of each chair, straightening your arms and aligning your shoulders above your hands. Keep your knees and hips lightly bent. Slowly lower your body, bending your arms and allowing your elbows to flare out to your sides. Once a stretch is felt in your chest, push your body up until your arms are straight. Perform two sets of 10 reps.
Standing Dumbbell Fly
The standing dumbbell fly targets and tones your pectoralis major and minor muscles while strengthening your shoulders. Stand with your feet shoulder-width apart, grasping a dumbbell in each hand. Hold the dumbbells in front of you, parallel to the floor and with your elbows locked in a semi-bent position. Inhale as you spread your arms as wide as you can, keeping them slightly bent and parallel to the floor. Pause for two seconds and then exhale as you return your arms along the same path to the starting position. Perform three sets of 10 reps.
Complement the efforts of your chest-toning exercises by developing a well-balanced diet consisting of foods like green leafy vegetables, fruits and whole grains that are low in fat, high in protein and moderate in carbohydrates. Do dynamic movements for your chest and arms before you exercise to warm-up your muscles and increase your circulation. This helps to increase your toning efforts by properly preparing your chest muscles for your exercise.
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