A toned mid-chest slims your torso and strength in this area improves your posture. To achieve these results, implement a chest strength-training program at least twice a week in addition to training the other muscles groups in your body. Also include a daily aerobic exercise routine to help shed fat all over your body. As you physically progress with your mid-chest workout, to add weight or sets regularly to ensure further muscular growth.
Classic Bench Press
One of the most traditional and popular exercises for strengthening your central chest is the bench press. Lie on a weight bench with your upper body below the weight rack. Place your hands on the barbell slightly wider than shoulder-width apart, and push the bar off the rack until the your arms are completely straight and perpendicular to the floor. Slowly bend your elbows and bring the bar to your chest. Straighten your arms, and push the bar straight in the air until your arms are straightened once again. Perform three sets of 10 repetitions.
Stand between both sides of a cable strength machine with a hand grip in each hand. Begin the movement with your back straight and abdominal muscles tight. Bring your arms straight out on both sides of your body, parallel with the floor. Putting a slight bend in your elbow, bring the two cable handles together, directly in front of your mid-chest. Slowly return the cable handles to the original position and repeat for three sets of 10 repetitions.
Grasp two parallel bars while standing between them. Lean forward slightly, and slowly lift your body off the floor until your arms are almost completely straight, keeping your legs bent at the knee. Bend at the elbow and lower your body until your arms form 90-degree angles. Perform three sets of 10 repetitions.
If you are not yet strong enough to perform a chest dip on parallel bars, use an assisted dip machine. Place your feet on the moving platform of the machine, and perform the same movement used in the traditional chest dip.
Dumbbell Chest Flies
Sit on a slightly inclined weight bench with a dumbbell in each hand. Raise your arms out to your sides until they are parallel with the floor. Bend your elbows slightly, then bring the weights toward one another until your palms are facing each other in front of your body. Slowly return the weights to the original position. Perform three sets of 10 repetitions of this exercise.
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