Defy gravity with these chest-muscle builders.
By Denise Austin , Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
We've all been sucked in by reality TV makeovers. The hitch is that drastic measures are often used to produce those dramatic results, and painful surgery simply isn't necessary to offset the droop caused by gravity and aging. In fact, women who want a lift can just strength-train, which counteracts sagging by sculpting the pectoral muscles underneath the breasts. You'll also build more power for everyday demands on your upper body, like pushing a shopping cart. Do these chest moves two or three times a week and you bet your underwire you'll have a perkier profile in 4 weeks.
Half Push-Up
A. Place hands shoulder-width apart on bench. Balance on hands and balls of feet so body forms a straight line. B. Bend elbows and lower body half the distance to bench (6 to 8 inches). Hold for 30 seconds, and then press back up to start. Do 3 to 5 reps.
Crisscross Press
A. Hold a 3- to 8-pound dumbbell in each hand and lie faceup on bench (or on a mat on the floor) with knees bent, feet flat on bench. With arms out at sides, bend elbows so upper arms are at shoulder level and palms are facing forward. B. Contract chest and press weights up so that left wrist crosses over right. Lower to start. On next rep, cross right wrist over left. Continue alternating crisscrosses for 8 to 16 reps.
Chest Expander
For this chest stretch, sit tall on bench with arms extended in front of chest, fingertips touching. Squeeze shoulder blades together and reach right arm up and out as left arm goes down and out so arms form a diagonal line (pictured). Hold for 30 seconds. Return to start and switch arm positions to repeat the stretch. Quick TipWhile you do these moves, keep your shoulders down and back, abs tight, and torso long and straight so you really feel your chest muscles working. Rounding your shoulders forward is a no-no because it can strain your neck and shoulders.
From Prevention.com
From Prevention.com
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