Powerful pecs: Strong chest muscles look good and feel good

SINGLE ARM DUMBBELL BENCH PRESS

Works on: Chest and triceps strength, shoulder stability and coordination.

Setup: With dumbbells in each hand, lie back on the incline bench. Press the weights up toward the ceiling and hold them directly above your head.

Steps: Using a five count, slowly lower one dumbbell toward the body until the elbow bends to 90 degrees. Return the arm to an extended position. Alternate arms and repeat.

Repetitions: Perform three sets of 10 repetitions on each arm.

UPRIGHT PUSH-UP WITH RESISTANCE

Works on: Pectoralis, triceps and core stability strength.

Setup: Tie a knot in each end of the rope. Grab an end of the rope in each hand and stand facing away from its point of attachment. Straighten the arms and bring them to chest height. Walk forward until the rope is taut. Lean into the rope and take a small step back. Square the feet to the shoulders and tighten the abdominals to hold the torso straight and rigid throughout the movement. The body should be in a “plank” position.

Steps: Slowly perform a push-up with an emphasis on keeping the arms and torso stable.

Repetitions: Three sets of 10.

PUSH-UP WITH ADDED RESISTANCE

Works on: Pectoral and triceps strength.

Setup: Kneel on a mat and place the tubing around the back at shoulder-blade level. Hold one end of the tubing in each hand. Assume a hand-and-knees position. Place the hands slightly wider than, and just below shoulder height. Keep the elbows close to the body (upper arms should be no more than 45 degrees from the torso). Perform a slow and controlled push-up, keeping the torso and legs rigid.

Steps: Perform a push-up with slow and controlled movements.

Repetitions: Three sets of 10.

CHEST STRETCH

Works on: Stretching the chest (pectoral) muscles and increasing abdominal control of the low back.

Setup: Stand, one foot in front of the other, facing a corner. Your front foot should be about 6 inches from the corner. Place both palms and forearms flat on the walls, with the elbows slightly below shoulder height. The hands should be directly above the elbows and elbows held at a 90-degree angle.

Steps: Tighten the abdominal muscles to flatten the arch of the low back and hold this controlled position throughout the stretch. Transfer weight from the back leg to the front, and allow the front knee to bend slightly. Continue to move forward in this way until you feel a stretch across the chest and both shoulders. Keep the head centered over the spine and look forward on a level plane.

Repetitions: Hold the stretch 30 to 60 seconds. Repeat five times.