Summer is around the corner, and Gulf of Mexico oil slicks notwithstanding, people are gearing up for sun, convertibles, beach and fun. That ever potent medley of attractions requires that you get your beach body in shape, and start thinking about the reaction you’re going to get when you shuck your shirt and ask that cute girl on the towel next to you to rub lotion on the back. Are you looking good, or not yet quite where you want to be? If so, these chest exercises will help you broaden and deepen your pecs, so that you’re looking forward to pulling off that shirt, not dreading it.

Our first move is the standing cable press. Now, you might be used to doing just standard bench presses, but this will challenge you in a whole new way. Set the pulleys of a cable crossover station at chest height and attach handles to each end. Grab the cables and step forward so that the cables are taught, and your arms are in the lowered position of a chest press, elbows high, chest open. Then push forward, bringing the cables together before you, where you hold them for a beat and squeeze your pecs. The benefits? You are using your core muscles to stabilize your position instead of just lying there on a bench, and the cables work your chest from all angles.

Word on the street is that The Rock did these pushups while preparing for the Scorpion King movie. They’re called Scorpion Pushups, and but for one simple and killer twist, are like regular pushups. Get in the plank position, arms straight, and then begin to lower yourself into your pushup. As you descend, however, rotate your body so that your left leg lifts up and goes over your right, toe touching the floor, looking like a scorpion tail. Push yourself back up and return the leg. Benefits? The twist torches your core, and puts extra stress on your shoulders and chest.

Another excellent and rarely practiced chest move is a suspended fly. Hang cables from overhead, such that the handles are some six inches off the ground. Grab them and get into a pushup position, arms straight beneath you. Then, slowly, open your arms up to the sides, lowering your chest to the ground. When you feel your chest really begin to stretch and burn, slowly return to the pushup position. Squeeze your glutes and core as you do this, and achieve greater overall muscle burn as well as a fantastic workout for your chest.

Finally, add some instability to your regular pushups by grabbing two small medicine balls and putting one beneath each hand. Perform regular pushups while trying to keep your hands as still as possible, not allowing them to roll or wobble. This need to stabilize will give your shoulders and chest an extra workout, bringing in core and turning regular pushups into an incredible burn.

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Category: Wellness, Fitness and Diet
Keywords: pecs,chest workout,bench press,exercise,muscle building,workout,anabolic,pushups,