This week’s exercise of the week is actually two exercises. The movement is linked together and you don’t stop between exercises. It’s called a Compound Exercise and works more muscles than just one exercise. These exercises require a weight bench of some type, if you don’t have one you can use a large ottoman or if all else failes, then use the floor.
It also requires weights. If you don’t have a set of dumbbells then try to find something that you can lift, one in each hand. Some people used canned food; look around y9ur house. I’m sure you’ll find something. Caution: Do not use a weight that is too heavy, I’m sure you do not want to drop a can of vegetable on your head. But don’t use a weight that is too light either, as y0u want to get the benefits of the exercise. Try doing the exercise until you can’t do one more. Start with 10-12 repetitions.
Chest Press
1.The chest press works the major muscles of the chest, shouldes and triceps.
2.To perform a basic press, lie on a bench and hold weights over chest, elbows bent at 90-degree angles.
3.Press arms straight up, then lower back to starting position.
Chest Flys
1.The fly also works the major muscles of the chest with a focus on the outer portion.
2.For a fly, lie on a bench with palms facing in.
3.Lower weights out to sides, elbows slightly bent.
4.Stop at shoulder level, then bring weights back up over chest
Here is the compound part. Do your Chest Press and when you bring your arms back to your chest, shoulder level and open the arms into a fly. Bring the arms back together over your chest and repeat the Chest Press. Coming back to your starting position repeat the Chest Flys.
Follow instructions, be careful, and enjoy!
Reference: About.com Exercise
