One of the most memorable film scenes from my childhood came from Carry On Camping. I can vividly recall the outdoor PT class and shapely Barbara Windsor’s bikini top springing free and hitting Kenneth Williams in the face. And the old chant: “I must, I must, I must improve my bust!” And it’s not just women who are chest obsessed. “Moobs” is now in the Oxford English Dictionary.
Alas, it’s a sure sign of disappearing youth when gravity starts overtaking your pectorals, especially after weight loss. But, surgery aside, there are some exercises that can perk up those pecs. Even for women, if the chest itself is sagging, then building up those muscles behind it can boost its appearance. While any kind of weight training can benefit health, fitness and bone strength.
So here are two exercises, for both men and women, which can be performed with either resistance machines in the gym or free weights anywhere, to help you puff out your chest with pride. The key, as ever, is to do these quick and easy exercises regularly, ideally every other day (even at home in front of the TV), and to do them properly to get the full benefits.
For muscle building, use heavier weights and fewer repetitions (6-8). For those of us whose aims are general fitness and toning, use a weight that will allow you to complete 3-4 sets of 10-15 reps each, resting for a minute between each set.
1a. The Pec Dec
The main muscles involved in the pec dec are the pectorals and front of the shoulders.
Select the required weight then sit down on the seat and adjust its height so the upper arms are parallel to the floor and the forearms are at right angles against the pads. Place the feet firmly on the floor or foot rests. Keep the back upright and the head relaxed against the rear pad.
Using a smooth and controlled movement throughout, place the hands and forearms against the pads and squeeze together across the chest. Press with the forearms, not the hands.
Return slowly to the starting position without the weight touching the stack, and repeat.
As with each exercise, if it cannot be maintained in a smooth and controlled manner, consider lowering the weight.
1b. Lying Dumbbell Chest Flyes
The same muscles can be worked and the same results achieved by using free weights and anything that resembles a bench.
Pick up a dumbbell in each hand, sit on the end of the bench, and pull the weights in towards the body. Slowly lie back, face up, with the feet either side of the bench and flat on the floor for balance and support. Ensure the head is on the bench and supported at all times. The back should remain natural not arched.
Extend both arms up above the chest until they are almost straight, with the dumbbells almost touching and the wrists slightly flexed. Do not lock out the elbows and keep the wrists steady.
Maintaining this alignment, lower the dumbbells out to the sides of the body, leading with the elbows and fists. Use a smooth and continuous movement. Lower as far as flexibility allows but no further than just below shoulder level. The line of the wrists, elbows and shoulders should remain at 90 degrees to the body, with the dumbbells parallel to the floor.
Lift the dumbbells back to the starting position and repeat, maintaining the same arm alignment, and using smooth and controlled movements throughout.
2a. Seated Chest Press
This is another superb resistance exercise for working the chest and front of the shoulders, as well as the triceps. (A bust booster and batwing buster, you could say).
Select the appropriate weight then sit down and adjust the seat height so the handgrips are slightly above chest level.
Keep the back upright and head relaxed against the back support.
Grip the handles with the palms facing downward (ideally, one-and-a-half to two shoulder-widths apart) and keep the wrists fixed.
Extend the arms until they are almost straight but don’t lock out the elbows at the end of the movement.
Ensure the action is smooth and controlled throughout.
Return slowly to the starting position without the weight touching the stack and repeat.
2b. Bench Press
The bench press is the free weight equivalent of the chest press, working the same muscles and with the same results. A barbell or dumbbells can be used.
Pick up the barbell (or a dumbbell in each hand), sit on the end of the bench, and pull in towards the body. Slowly lie back, face up, with the feet either side of the bench and flat on the floor. Ensure the head stays on the bench and the back remains neutral, never arched. Position the hands slightly wider than shoulder-width apart on the barbell or in holding the dumbbells, and pull up to chest level.
Extend the arms up above the chest until they are almost straight. (Dumbbell users are copying barbell users so ensure you see the backs of your hands not your thumbs!). Do not lock out the elbows and keep the wrists firm throughout.
Using a controlled movement, lower the barbell or weights to mid-chest level or just below the armpit. Lead with the elbows. Keep the forearms vertical. Lift the arms again and repeat, keeping the action smooth and continuous.
There’s also one extra tip I have regarding general technique. Maintaining the arms at 90-degree angles to the body during sit-ups (and where possible in aerobic or CV classes) also helps tone up the chest area because the pectorals, shoulder muscles and triceps are all working to maintaining arm alignment. A “two-for-one” thought for your next circuit class!
So there you go. Two exercises to help remove those moobs and boost that bust. Quick, easy and free. Ten minutes every other day. I can Calvin Klein calling…
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