Build Strength with Chest Exercises

Chest exercises develop strength in the two muscles of your chest: pectoralis major and pectoralis minor. These pectoral muscles are used when you raise your arm forward, when you lift your arm to the side, when you rotate your arm, and when you move your shoulder forward. They are used for such common actions as throwing, climbing, and pushing. They are also used when you breathe deeply. So, you can see, they are important in movements you make every day.

There are many pectoral exercises one can do, but one of the best is called the Bench Fly. To do this exercise, lie on a bench with a dumbbell in each hand. Begin with your arms extended and the dumbbells held directly over your chest. Lower the two weights simultaneously to your sides, with your arms slightly bent. The weights shouldn't go lower than your back. Lift the weights back the the starting position. This is one rep.

Keep These Things in Mind

Always breathe in as you lower your arms, and breathe out as your raise them. Employ smooth, even motions throughout the exercise. Lower and lift the weights slowly, in order to gain full benefit from both the relaxation and contraction of each muscle. Concentrate upon and try to feel the specific chest muscles doing the work as you lower and lift the dumbbells. Remember— anti aging that works requires you to work at anti aging.

Watch this video for further explanation and demonstration of the Bench Fly—


After completing the chest exercises, move on to the triceps exercises.