WeightWatchers.com

workouts
men: chest
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT

Aim to complete up to three sets of between 10 and 20 repetitions of each exercise, and be sure to rest a couple of minutes between sets. Remember to keep your movements slow and controlled so your muscles are doing the work, not your momentum. Gradually build up to repeating these exercises three to five times.

Instructions

1.	push-ups This is a great chest exercise if you keep your hands wide apart. Place them at shoulder-width (or a little wider) and your toes on the ground — you can also start on your knees if this is too difficult. Tighten your abdominal muscles and squeeze your butt. Avoid rushing as you lower your chest to the floor by bending at the elbows, then straighten your arms and repeat until tired.

2.	bench presses If you can do push-ups endlessly (more than three sets of 20), this might be a better choice for you. You’ll need to buy a set of adjustable dumbbells (or a barbell, as shown) and find a bench-like support that is narrower than shoulder-width and long enough to fit your head and hips on when lying down — if using a barbell, you'll also need a spotter who'll be there to help you if it gets tough. To increase resistance, simply add more weight. Keep your hips, back, shoulders and head against the bench with your feet flat on the floor. Straighten your elbows as you push the weights upward and then bend your arms to lower the bar down towards your chest.

3.	supine flys Find a bench-like support that is narrower than shoulder-width and long enough to fit your head and hips on when lying down. Keep your hips, back, shoulders and head against the bench with your feet flat on the floor. Begin with your hands together, holding the dumbbells above your chest (above the nipple line). Slowly widen your arms and lower your hands down to the height of the bench, keeping your elbows slightly bent. Keep both arms in time and the action slow and controlled.