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A Strength-Training Chest Workout for Women

Posted Aug 25 2008 3:19pm

Try this great workout to both isolate and sculpt your pectoral muscles, which will help give your upper body a more youthful shape.

INCLINE DUMBBELL PRESS: Lie on an incline bench, taking a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbows are locked in 90-degree angles to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles during the contraction for a moment before slowly lowering the weights to the starting position, where your upper arms should be parallel with the floor. Repeat this motion for 12 reps over 3 sets.

INCLINE DUMBBELL FLY: Set the incline bench at roughly a 45-degree angle. Take a dumbbell in each hand with your elbows locked at a 90-degree angle out at your sides. In this exercise, your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbells should come just shy of tapping each other. Do 3 sets of 10-12 repetitions.

CABLE CROSSOVER: Clasping the handles on to the upper-cable stations, step forward on one foot for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Bend forward while extending your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 12-16 repetitions for great toning and isolation.

As with any strength-training workout, be sure to use proper form throughout this set of exercises. So, give this workout a go.

Talk to you tomorrow!

Sandy Huard, President, Women's Health Supply International

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