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It's guy time and that means working on trouble spot No 1: the chest. It is not just women who have their problem areas. With men, it is not bums looking big in anything that is the concern, but rather the chest looking more womanly than manly. The pectoral muscles (or pecs) span the upper chest wall and are responsible for pushing and throwing movements, which is why you will never see a javelin thrower with a flabby chest.

Here are a few exercises that will have the woman in your life admiring your chest as opposed to seeing you as competition for her A cup. In all exercises, do three sets of 15 repetitions.

Push-Ups

You can use either a fitball or a sofa for this move. I prefer to use a sofa for extra stability as you can focus on targeting the chest muscles rather than on keeping the ball from moving around. Do not position your arms beyond shoulder length. Lower your body so that your elbows.

Diamond Push

Form a diamond shape with your palms, not too close or too wide. It should be at a comfortable position, just as it should be in a normal push-up. Lower and then bring back to start position, also as in a normal push-up. The difference with this form of push-up is that it works the inner pectoral muscle.

Pullover

You can lie on the floor or on the fitball for this one. Hold one dumb bell between both hands. Hold it above your head and then lower it slowly back over your head towards the floor. Once there, slowly bring it back to the starting position.

Dumb Bell Press On The FitBall

Head and shoulders should be positioned on the fitball. Feet flat on the floor, slightly wider than a hip-width apart. Begin the move with a dumb bell (or water bottle) in each hand at 90 degrees to your elbows. Have your palms facing away from your body. Extend both arms up above your chest, bringing them closer together as your arms extend fully, at the top of the move. Slowly lower to starting position.

Pushup Tricks

Standard

The Form: Place your hands directly beneath your shoulders. Keep your abs tight and your body in a straight line from ear to ankle.

The Benefit: The standard position activates the pectoral muscles more deeply than variations do.

Narrow-Base

The Form: Place your hands less than shoulder-width apart. Keep your elbows out and squeeze your pecs together at the top of the move.

The Benefit: Activating the medial portion of the pectorals (close to the sternum) can help define your inner chest and create a separation.

Wide-Base

The Form: Place your hands more than shoulder-width apart.

The Benefit: This variation increases the stretch on the pectorals, which helps develop the outer portion of your chest.

Decline

The Form: Place your toes on a bench or Swiss ball.

The Benefit: This stresses the lower portion of the chest. With your toes on a ball, your shoulders work even harder to stabilize you.

Incline

The Form: Place your hands on a bench.

The Benefit: It's easier than standard push-up, so it's a good way to completely fatigue your chest after you've done as many reps as you can of the standard version.

 

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