4 Basic Exercises for Chest You Should Be Using

 

4 Basic Exercises for Chest

    One thing that I notice throughout the years that I have been in the fitness industry (14 years), many women disregard the importance of training their upper body. A lot of them fear that they are going to grow MASSIVE like men, but this is impossible naturally. Women are not designed like men. Women have estrogen and Men have testosterone as the main hormonal makeup. The only way for women to grow like men is if they use male testosterone (Steroids and SARMS). Otherwise, the female body has too much estrogean and too little testosterone to grow to the size of men. 

    In addition, women need upper body strength for all types of things to be self sufficient at home, work or the gym. It just depends on what your fitness goals are. I wanted to be a Pro Figure and Pro Female Physique competitor. That is why I developed my upper body to this level of muscularity. This type of development also takes many, many years of commitment and heavy lifting. So if your goals are not to be a competitor or look like one, then you have no worries about getting TOO MUSCULAR. You can still work out your chest with the goal of being toned and slim. 

    Here are some basic exercises that will help you build your chest, your strength and get you nice and toned. 

Push-Ups

Swiss Ball Chest Flys

Barbell Incline Chest Press

Decline Dumbbell Chest Press

6 Awesome Core Exercises with a Swiss (Stability) Ball

         A Swiss (stability) ball is essential for core training and strengthening. The Swiss ball provides an unstable environment which forces your core to work harder because it has to execute the execise and keep stable at the same time. The burns more calories and trains the core better than stable exercises of abdominal machines. 

People of all ages do not realize the importance of core training and strength. It keeps you from losing your balance, prepared for heavier lifting and reduces the chances of injury. Here are some examples of Swiss ball exercises you can use to change up your core training workouts.

Swiss Ball Crunch

Swiss Ball Tucks

Ball Double Side Leg Lifts

Swiss Ball Twists

Swiss Ball Back Extensions

Swiss Ball Alternating One Leg Crunch

 

 

6 Great Total Body Exercises

6 Great Total Body Exercises

• Total body exercises are great for people who have limited time to work out. These types of exercises hit different parts of the body at the same time, burning fat more efficiently than regular splits. Especially, when they are done is a circuit formation. 
• However if you work out in a commercial gym, doing circuits can be very hard. Best thing to do if you only have access to gym equipment is a commercial gym is to do your workouts in supersets. 
• Here are some example total body exercises:

Barbell Clean & Press

Squat Curl

Barbell High Pull

Dumbbell Squat Press

Alternating Kettle Bell Swing

Tire Flips

 

6 Great Exercises for Glutes

6 Great Exercises for Glutes

Nowadays, it is all the rage to have large muscular glutes and thighs. Here are some exercises to help you reach your peach gains! 

•  Low reps (5 - 10 reps) with heavy weight for people who want to increase the size of their glutes
• High reps (12 - 20 reps) with moderate to light weight for people who want to lose fat, get more defined & cut glutes

Reverse Hack Squat

Cable Pull Through

Stiff-Leg Deadlift

Leg Press

Smith Machine Sumo Squats

Hip Thrusters