Chest Workout at the Gym and at Home

I work out my chest once a week. This is what I did this week. All you need is 3-5 good exercises for your chest. (click on link words for video, pics will be below.) Your chest is a bigger muscle and on these larger muscle groups, we are going for a little mass here...all women want a little more "mass" in the chest, am I right?! :) Make your movement slow and concentrate on that muscle group you are working. Don't rush through and if you don't feel anything, you probably aren't doing it right...watch the video for correct form. All video's and most images are from bodybuilding.com

DUMBBELL BENCH PRESS

These can be done on the floor as well or on an exercise ball (seen below) Use at least 15 to 20 lbs in the beginning and increase your weight, especially if it feels too easy. Try doing 3-4 sets of 12.BUTTERFLY

This exercise is done on a machine here in these pics, but it can me done so many ways!

Below are pics of how to do the "fly" at home using dumbbells and an exercise ball. If you do not have an exercise ball, then lay flat on the floor. It's important to keep your elbows slightly bent. Looking at the picture of the guy above on the machine...look at how his arms are positioned. If you do this at home or on an exercise ball, make sure your arms are in the correct position. If you have bad form you could injure yourself.

INCLINE DUMBBELL PRESS

Here is the another option for at home (below).

So I've given you about 3 exercises for your chest. Remember, make sure your movement is slow and deliberate. Make sure you can do at least 12 reps, 3-4 times, increase your weight if necessary. If you have a mirror, this is a good way to see if you are doing many of these exercises correctly. If you do this effectively, you will feel it in your chest the next day. This doesn't seem like much, because it isn't! Include 20 minutes of cardio when you are finished and that just isn't much, less than an hour! The results from resistance and weight training are so very beneficial if done correctly...so go give it a try and tell me how it goes!