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Exercises that work the major muscle groups can help to increase your lean tissue. More lean tissue – or muscle – means a stronger body, and a stronger body means more energy, better posture, a better body shape and increased bone mass. You can work the major muscle groups through strength training or by doing some hard aerobic exercise. Read on for some chest and arm strengthening exercises.

Strength building tips

Consider spacing your strength training on alternate days and do a separate aerobic programme on your ‘days off’. Aerobic sports that are good for strength include climbing, cycling, running, swimming and walking.

Each exercise should be done slowly in a controlled way. Do 12 repetitions for each exercise, adding more repetitions as you become stronger. It’s important to work your muscles until they feel tired and possibly begin to shake. If you’re new to weights, consider starting with the lightest weights (1 kg).

Chest and arms

For chest and arms, place your palms flat on the floor and kneel on all fours. Make sure your fingers are facing forwards and your arms are straight. Move your knees backwards, bend your elbows and dip towards the floor so that your forehead is a few inches above the floor. Do the dip in such a way that your back doesn’t sag. Slowly raise yourself back to the starting position.

If you’re after a harder chest and arm strengthening exercise, start as above but straighten your legs. Lower your weight onto your feet and lift your hips slightly. Now dip down towards the floor as above, moving slowly as you go.

Arms and shoulders

To strengthen your biceps, hold some weights with palms facing upwards. Tuck your stomach and buttocks in and allow your knees to be ‘soft’. Tuck your elbows into your waist and then slowly raise the weights to the front of your shoulders. Slowly lower the weights again.

To work your triceps, you will need a chair to do some dips. This exercise works the back of the arms. Sit on the edge of a chair, placing your hands on either side. Face your fingers forwards and position them over the edge of the chair. Lower yourself off the chair, dipping down until your elbows are at a 90-degree angle. Slowly pull yourself up again into your original position.

For shoulder definition, take the same standing position as above but hold the weights by your sides, palms facing inwards. To do these lateral arm raises, slowly lift your arms up and out so that they are parallel with the ground. Return to your starting position (slowly).

Repeat each exercise 12 times and finish off with a cool-down routine.

Tags: exercise