Exercise n ° 1

Here is an easy exercise to set up in just a few seconds. It will firm your chest very easily.

Achievement: sit on a chair, spine against the back. A weight in each hand (between 0.5 and 1.5 kg), bring your hands to shoulder height, just above the chest. The bends form an angle at 90 °.

Tip: Do not stretch the arms completely to avoid bending your elbows more than necessary.

Frequency: Hold the effort for 5 minutes three times in a row daily.

Exercise n ° 2

Variant of the previous exercise, here is another equally easy to set up.

Achievement: Sit on a chair, a weight in each hand. The palms of the hands are face to face, elbows bent. Slowly open your arms to the sides, inspiring. Exhale by going down the arms.

Tip: breathe so that you do not contract too much.

Frequency: make three sets of five movements for 7 days then three sets of eight movements the next two weeks.

Exercise n ° 3

A little more technical, this exercise is very effective. These are bending that you can do whenever you want.

Achievement: Position yourself facing a wall spreading the feet wide of the hips. Palms of hands against the wall placed at the height of the shoulders. The arms are stretched and parallel. Start bending the elbows very slowly while flexing without ever lifting your hands off the wall. Hold the position three seconds down and go back up.

Tip: inhale in descending, exhale in ascending to not tense you.

Frequency: Do 10 flexions three times in a row four times a week.

Exercise n ° 4

Equipped with two bottles of water, you can firmly firm your chest.

Achievement: Sit on a chair with your back straight and your feet on the floor. Weight in hands, stretch your arms upwards to touch your ears. Join the dumbbells over the head. Count to three and release.

Tip: to begin, carry out exercise without weight.

Frequency: repeat the movement three times in a sets of eight. A pause of 30 seconds between each set.

Exercise n ° 5

With a weight bench, you can quickly firm your chest.

Achievement: Lie on your back on the weight bench. A weight in each hand (between 0.5 and 1.5kg) extend arms on the chest. Descend them on the side until you get a parallel with the ground.

Tip: Hold a slight curve to facilitate movement.

Frequency: repeat the movement three times in a sets of eight.  A pause of 30 seconds between each set.