How to Tone Your Chest

Learning how to tone your chest not only makes you look beautiful or handsome, but also lowers your risk for diabetes, heart disease, and some cancers. Luckily, certain exercises and tips can help you tone your chest or pectoral muscles. 

How to Tone Your Chest

1. Doing Pushups

Pushups are one of the best exercises to build pectoral muscles. This exercise needs no equipment and you can try certain variations to improve strength.

To perform a traditional pushup, you need to be on the floor with your hands right outside the width of your chest, and this is performed from your toes. Your hands should be in-line with your armpits. Simply lift your body up by pushing your hands into the ground. You can make it slightly more challenging by elevating your legs using a box, a stool or an exercise ball.

2. Try Chest Dips

Just like pushups, you can do chest dips without the need of any special gym equipment. The exercise helps strengthen and build your pectoral muscles.

Set two chairs parallel to each other and sit between them with one hand on each chair. Extend your legs and try to lift your hips up with the strength of your arms. Let your heels touch the floor but put more weight on your hands and chest. Bent your elbows until they are at a 90-degree angle, then extend them until they are straight. Repeat the same movement a few times.

3. Try Pectoral Fly Exercises

The standard fly exercises really help to tone your pectoral muscles. You can use dumbbells or opt for resistance bands to make the exercise more effective.

With a dumbbell in each hand, lie on a bench or a yoga ball, and lift your arms up in front of your chest. With your palms pointing up, slowly lower your arms to your side. Stop when your arms are fully extended to your side. Now, curl your hands up again until the dumbbells meet above your chest.

4. Try the Bench Press

How to tone your chest? Including the bench press in your routine can help to build pectoral muscles and tone your chest.

Lie on a bench with the bar of weight above you. Maintain a firm grip and bring down the bar in a straight line until it almost touches your nipples. Then slowly push the bar up until your arms are fully extended. Repeat the same process for a few times.

5. Try Incline Dumbbell Presses

Just like the barbell bench press, dumbbell bench press is also an effective and popular chest workout movement.

Get on the bench and elevate its head. Hold a dumbbell in each hand, lie on the bench in an inclined position, and lift the weight up until your arms are fully extended. Keep your elbows in line with your shoulders while moving the dumbbells up and down.

6. Try Pull-Ups

Try pull-ups to tone your chest. This compound movement is great to build overall strength and trigger muscle growth.

With your palms facing forward, hold a pull-up bar and lift your body up. Be sure to keep your elbows out to your sides and lift with your back and chest muscles. Keep lifting your body until your forehead is above the bar. Be sure to keep your body from moving back and forth.

7. Do Bicep Curls

Bicep curls are considered mainly to grow your arms, but they also help work your pectoral muscles. 

Sit with a dumbbell in your hand with your elbow resting on your thigh. Let the weight hang between your legs. Lift the weight up by curling your arm, and lift from the elbow to engage your chest as well. Curl your arm until the weight touches your shoulder, and then slowly return to the starting position. Repeat this process.

8. Use Weight Machines

You may want to spend some time on weight machines to target your pectoral muscles. Using weight machines can help you add or reduce resistance easily to satisfy your requirement. Using weight machines is also good for focused workouts as you can be locked into one range of motion, which will help you tone your chest more quickly.

How to Get Better Results

How to tone your chest more efficiently? You need to ensure that you are working your pectoral muscles properly. After working out, the muscles will be damaged, and then your body will repair these muscles, making them stronger and bigger than before. It is therefore important to give your body enough time to recover. You may start by doing two sets of different chest exercises, and then gradually increase to three and even four sets. Progression is important.

To get better results, your aim should be to perform each set near muscular failure. It means that you should keep repeating the move until you are almost unable to do one more repetition. Take 30-90 seconds of rest between each set.

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