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Having a strong chest is essential for doing certain functions throughout the day, such as opening or closing a heavy door. If you are willing to work on getting a stronger chest, it is important to find the right chest exercises that fit into your workout routine. Below are some chest exercises that we recommend to get you started:
Dumbbell Bench Press
Compared to using a barbell, dumbbells can add an element of instability when doing bench presses. This exercise focuses more on the descent of the lift to avoid technique mistakes, which can lead to greater muscles gains as a result. To begin, make sure you get a pair of CanDo® Dumbbells you are most comfortable using and a weight bench. Lay your back on the bench, holding both dumbbells straight out in front of you in a horizontal fashion with your elbows locked. Then do a bench press by slowly bringing the dumbbells down to each side so that they are almost parallel to your chest. Then, press the dumbbells upward with all your power. Be careful not to bang the dumbbells are you bring them up to the starting position. Do this for 8 to 12 reps to complete the set.
Dumbbell Fly
The Dumbbell Fly puts your pectoral muscles through their full range of motion and challenges them from every angle possible. This exercise targets the serratus anterior, which is a small muscle on the sides of your chest wall. To begin, make sure you get a pair of CanDo® Dumbbells with a weight you are most comfortable using and a weight bench. Lay your back on the bench, holding both dumbbells straight out in front of you but this time is a vertical angle. Then, spread your arms apart, like in the bench press, until you feel tension in your chest muscles. Then, bring your arms up to starting position with all your power. Do this for 8 to 10 reps to complete the set.
It is important to note that it’s recommended to only workout your chest muscles three non-consecutive days a week. If you are lifting really heavy weights, then you’ll need more time to rest (at least two to three days). As always, check with your doctor first if you think these exercises are right for you.
To check out the CanDo® Dumbbells, click here.
To check out one of the many weight benches we offer, click here.
Article written by William Graves.