Four Exercise Routines to Tone Your Chest

The chest is one of the areas of the body that people work the most at the gym. Because of this, in the next article we'll show you a routine to tone your chest with only four exercises. An ideal addition for your muscle training workouts.
Four Exercise Routines to Tone Your Chest

Last update: 31 January, 2020

Having a sculpted chest is possible if you follow the right routine and toning technique. In fact, if you want to make sure you’re working all of your chest muscles, you must include a wide variety of movements in your routine. Remember that, as always, the number of sets and repetitions you make, will depend on your goals.

Certainly, your pecs are the two largest muscles in your chest, and they’re fundamental in any workout routine. They’re also one of the areas that people work the most in the gym. Because of this, we’re sure that if you follow an ideal workout routine, in just a few weeks you’ll begin to see your pecs grow, become stronger and more defined.

Tone your chest with four exercise routines

Next, we’ll show you a list of four exercises to tone your chest. Take notes and try to include them in your routine!

1. Bench press with dumbbells

The first exercise to tone your chest, is weight lifting on a bench. This exercise allows you to work each side of your body independently, which has a greater effect on your core muscles.

Unlike bars, dumbbells are easier to control and allow for a wider range of motion, both in the upper and lower portion of the movement. They also allow you to lift a heavier weight, which is why they’re a great alternative if you have trouble increasing your weight when doing bench presses with a bar.

2. Cable crossovers

To do this exercise, you must use a high pulley machine. From here, you need to stand with your feet hip-width apart, or with one foot in front of the other, as if you were taking a step.

Man using a pulley machine as part of this routine to tone your chest.

Next, you must hold on to the handles of the pulley, with your arms fully extended and facing inwards. Make sure your hands are below your shoulders, while your elbows are slightly bent. Remember, movements should be slow and controlled, without shaking.

If you want to achieve a wider arc with your arms and thus, more resistance, move your arms downwards and then inwards. Crossing one hand over the other. Don’t allow your arms to go beyond your shoulders.

“Strength does not come from physical capacity. It comes from an indomitable will.”

-Mahatma Gandhi-

3. Swiss ball dumbbell chest press

This is an ideal exercise to tone your chest muscles using dumbbells and an exercise ball. To begin this exercise, you must rest half of your back, on top of an exercise ball.

Subsequently, your feet must be flat on the floor and your knees should form a 90 degree angle. Hold a dumbbell in each hand and extend your arms to your sides, forming a soft curve in your elbows.

Use the muscles in your chest to push through the movement, as you lift your arms until the weights meet over your chest. Next, lower the dumbbells until your arms are extended (at your sides) again. We recommend that you do 8 to 24 repetitions.

4. Push-ups

Finally, push-ups are an ideal exercise to tone your chest. You can include these at the beginning or the end of your workout session, since they use your own body weight. Alternatively, you can add some extra weight on your back.

Push-ups are a classic movement that allow you to shape your body at home, at the gym or at the office, and you don’t need any equipment to perform them. Therefore, we recommend that you do regular or modified push-ups depending on how often you work out and your skills. Don’t forget that this exercise isn’t only useful to work your chest muscles, it also works other parts of your body, such as your abs, your deltoid muscles or your triceps.

Always remember that quality is more important, than quantity. So, if you have trouble doing a large number of push-ups, don’t worry too much! We’re sure you’ll be able to increase that amount progressively.

To finish off, remember that stretching is very important before, and after doing exercises, to tone your chest. Stretching is an important component of a comprehensive strength training program.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.