Summarize this content to 2000 words in 6 paragraphs Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!When it comes to toning the upper body, the biceps and triceps may get all the love, but chest exercises shouldn’t be overlooked.Chest workouts offer a variety of benefits from building strength to making everyday activities feel easier. Strengthening the chest muscles, including the pectoralis major and minor, enhances your overall upper-body strength, making it easier to perform daily tasks that involve pushing and lifting. This increased strength can improve your performance with swimming, tennis and running, where strong chest muscles contribute to better posture and arm movement. A well-developed chest also provides better support for your shoulders and arms, reducing the risk of injuries and enhancing your overall stability. Plus, chest exercises don’t only target the pecs, but they also work the shoulders, arms and armpits. Yes, even helping to eliminate that dreaded armpit flab!To reap these benefits, I recommend bodyweight chest exercises and dumbbell exercises with light weights (no heavier than five pounds). Light weights and higher repetitions build lean and long muscles and will help give you a toned, sleek physique.Chest muscles anatomyThe chest is made up of 4 muscles:Pectoralis major: The largest of the chest muscles that lies under the breast bone and assists in the bending, straightening and rotation of the arm at the shoulder joint.Pectoralis minor: A thin muscle on either side of the upper chest that is involved in the movement and stabilization of the scapula, or shoulder blade.Serratus anterior: A muscle that runs down either side of the ribcage. It is sometimes called “boxer’s muscle” since it helps pull the shoulder blade forward, a movement that has to happen in order to throw a punch.Subclavius: A short muscle located under each collarbone that helps stabilize the collarbone and shoulder joint.Here are some strength-training moves that will work the muscles of the chest — and stretches to open it up.7 bodyweight and dumbbell chest exercisesThe exercises below are a mix of bodyweight and dumbbell exercises. Start with 10 repetitions of each exercise. For a full circuit, repeat for a total of three rounds. You can perform these exercises every other day to help build strength in your upper body and chest.Squeeze pressStart with your feet shoulder-width apart. Hold one dumbbell in both hands so that your palms are facing each other. Extend your arms straight out in front you. Squeeze your hands together as if you are trying to crush the weight and hold for 5 seconds. Release and then squeeze again. Do this for 10 reps.Upward flyStand with your feet shoulder-width apart. Hold a dumbbell in each hand with palms facing the front of the room and the weights resting on your thighs. Slowly bring the weights up to chest height as you bring them together until they meet, forming a “V” shape. Lower your arms back to the starting position. Repeat 10 times.PushupCome into a plank position with your shoulders over your wrists and your heels reaching toward the back of the room. Pull your naval in toward your spine and bend your elbows out to the sides, lowering your body toward the ground. Press down through the hands to come back up. To modify this, lower onto your knees to perform the pushup.Chest pressLying on your back, hold a dumbbell in each hand. Open the arms out into a goal-post position, bending the elbows at 90 degrees. Exhale as you press the weights up, touching the weights directly over your chest with the arms extended. Then bring the arms back to the starting position.Lying chest flyLying on your back with a dumbbell in each hand, reach the arms out into a “T” position. Press the arms up to touch the weights together above your chest. Then lower the arms back down. Focus on relaxing your shoulders and working the chest and upper arms. Plank shoulder tapCome into a plank position with your shoulders over your wrists. Spread your fingers wide. Pull your naval in toward your spine and shift your weight to your left hand as you lift your right hand up and tap your left shoulder. Then place the right hand down and switch to the other side, repeating for 10 times on each side.Plank to downward facing dogStart in a plank position with your shoulders over your wrists. Pull your low abs in as you pike your hips up and back into a downward facing dog. Reach your heels toward the ground and your glutes up toward the ceiling. Press down firmly through your hands. Then slowly move forward into plank again. Repeat 10 times.5 chest stretchesTight chest muscles can cause the shoulders to round forward, putting strain on the back, so it’s important to take the time to stretch out the pectorals. Stretching the chest can improve pectoral muscle flexibility over time, reducing tightness and even allowing you to take deeper breaths! You can perform these stretches daily. Remember to take deep breaths as you hold each move for at least 30 seconds, making sure you feel the stretch across the front of your chest.Wall chest stretchStand facing the wall with your right arm straight out to the side at shoulder height. Press your right palm against the wall and slowly press your arm into the wall. Turn your body to the left, away from the wall, so that your arm is behind you against the wall. Hold for 30 seconds before switching sides and stretching the other arm. Bent arm wall stretchStand facing the wall with your right arm bent at a 90-degree angle, resting your entire arm against the wall. Press your palm, forearm and bicep into the wall. Hold here, or gently turn your body to the left to intensify the stretch. Hold for 30 seconds before switching arms. Clasp hands behind your backStand up straight with your feet hip-width apart. Move your arms behind your back. Interlock your fingers and press your hands away from your back as you move your chest forward. Hold and take deep breaths, releasing and repeating as many times as you’d like.Above the head chest stretchSitting or standing, raise your hands above your head. Bend your elbows and clasp your hands behind your head. Push your hands back away from your head and push your chest forward until you feel the stretch in your pectorals. Hold for 30 seconds.Camel poseKneel on a yoga mat with your thighs perpendicular to the floor and your shins straight out behind you. Tuck the toes under for a modification. Press your hands on your low back, right above your butt, as if you are sticking your hands into your back pockets. Hold here and open the chest. For a deeper stretch, slowly lean backward, reaching your hands toward your heels and arching your upper back until your chest is pointing toward the ceiling. Hold before lifting back up to the starting position, pressing your hands onto your low back one hand at a time, and breathing slowly.
