How to Tone Your Chest Muscles

The chest area can lose firmness for several reasons, like breast feeding, age, and weight loss. There are simple exercises, however, that help firm and tone your chest muscles.

When starting any type of exercise, you need to be careful to do appropriate warm ups, and start by performing very simple exercises that do not demand too much strength. Then they need to increase slowly over time, both in intensity and length.

You need to do frequent routine exercises that are done with dedication; remember to do them at least three times a week in order to effectively firm and tone your chest muscles.

Exercises to have a firm chest

Exercise #1

Lying down on a bench, spread your back flat over the bench with your feet placed firmly against the floor. Squeeze your abdominal muscles and grab a dumb bell in each hand, held at a 90 degree angle in front. Start by stretching your arms above, slowly lowering your arms; do 15 to 20 reps.

Another exercise that you can do on the bench is to maintain the previous position and support one weight in each hand. Place them in front, at the height of your chest, then stretch your arms out slowly to the sides, trying to keep them shoulder height. Slowly raise them against and complete 20 reps.

Exercise #2

Joint the palms of your hands, trying to keep your wrists in front of your chin. Try to touch your hands together without separating your fingers. Breathe slowly and deeply. Repeat 20 times.

Exercise #3

Stretch out your arms and place them in front, closing the fist of one hand and placing the ope fist on top of time. Pres strongly as if you wanted to push one hand to the other side. Do 10 to 15 repetitions of pressure with each arm.


The exercises recommended for a toned and firm chest are very simple to do and fairly effective. If done regularly the results will be noticed quickly.