Building your chest and shoulders isn’t just for looks. When you build these muscles, you’re also going to increase your endurance as well as strength needed for top performance in not just sports, but also your daily life. Whether you are doing gardening or playing golf, playing football or going for a swim, you use your chest and shoulders to power through these activities. Here’s some tips for building shoulders and chest muscles.
Exercise to target your chest and shoulders:
- Bench Press – Find an exercise bench, and grab a barbell. Grasp the barbell with an overhand grip, about shoulder width or slightly wider. Hold the barbell above your chest with your arms extended, and your elbows slightly bent. Slowly lower the bar while inhaling until it touches the middle of your chest. Hold for a moment, then while exhaling, extend your arms back to the starting position. Don’t have a barbell? You can also use a set of dumbbells like PowerBlock Adjustable Dumbbells.
- Chest Flys – Staying on your bench, take a set of dumbbells, and hold them above your chest, elbows slightly bent, and your arms extended. Now, while holding the dumbbells, turn each hand so your palm faces inward, and slowly lower each arm while inhaling until level with your chest, keeping your elbows slightly bent. Hold, then while exhaling, raise your arms back to the starting position.
- Shoulder Press – Sitting on the end of your bench, hold a set of dumbbells about shoulder width apart. Your arms should be bent, with your palms facing outward, and your hands on either side of your head. Take a breath, and while exhaling, raise your hands above your head while straightening your arms. Hold, and inhale while lowering them back down to a starting position.
- Upright Rows – Standing straight up, grab a set of dumbbells with an overhand grip (your palms facing toward you), and hold them at thigh-level. Your elbows should be slightly bent. Now, lift them straight up – your elbows should bend outward as you left, pulling the dumbbells straight up your chest until your hands are even with your shoulders. Lower back to a starting position.
for each of these exercises, start with a small amount of weight and build up. You’ll want to try to do 10 repitions per set. Go through each group of exercises, and then repeat 2 more times, for a total of three sets.
You can start with a minimum amount of equipment, just a weight bench and some dumbbells. Looking to start your home gym with these pieces of equipment? Stop by any of Fitness 4 Home Superstore’s 3 Phoenix area locations today to find the Valley’s top selection of home fitness equipment!
