CHEST EXERCISE PRESENTED AN EXERCISE BALL

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The chest exercises presented on this webpage can be performed using dumbbells and an exercise ball, also called swiss ball or gym ball. 
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The chest exercises using an exercise ball proposed here are accompanied by animated pictures showing you the correct way to perform them as well as helpful tips and comments on the different variants proposed.
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Dumbbell Press on Ball
Incline Dumbbell Press on Ball
Push Up on Ball
Push Up (on Knees) on Ball
Push Up (Feet Up) on Ball
Chest Fly on Ball
One-at-a-Time Chest Fly on Ball
Bear Hugs with Ball


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Dumbbell Press on Ball

The dumbbell press on ball chest exercise requires the use of an exercise ball instead of a flat bench.
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As with its dumbbell-only sister exercise, it will require the use of your triceps, your pectorals and finally your back muscles to keep your body extended.

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Incline Dumbbell Press on Ball
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The incline variant of the chest exercise has you position as you would if you were to use an incline bench.
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This chest exercise will target your upper pectorals specifically but also your triceps and your thighs.

Push Up on Ball
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The push up; a classic chest exercise although this specific adaptation requires the use of an exercise ball.
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It will target your chest and triceps muscles but also the stabilizing muscles located in your trunk.

Push Up (on Knees) on Ball
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The push up on knees chest exercise is preferable for those experiencing difficulties performing the previous exercise.
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While less intense than the previous, it will still exercise the chest and triceps muscles and core muscles in your trunk to a certain degree.

Push Up (Feet Up) on Ball
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The third and last adaptation of the classic push up chest exercise, this one has you resting your thighs on top of the exercise ball.
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A further change can be made to increase difficulty and consists of placing your toes on top of the ball instead of your thighs.

Chest Fly on Ball
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The classic chest fly exercise can also be performed using an exercise ball, where it replaces the use of a flat bench.
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As with its classic counterpart, this chest exercise will target your outer pectoral muscles but will also require work from your back to maintain your bridge or table-top position.

One-at-a-Time Chest Fly on Ball
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The one arm at a time variation utilizes a low pulley setup.
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It too will exercise your outer pectoral muscles as well as your back and core muscles.

Bear Hugs with Ball
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Finally, the bear hug chest exercise can be performed while sitting down or while standing up.
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Apart from targeting your chest muscles, it will also utilize the muscles located in your shoulders.

FOR MORE INFORMATION VISIT www.chest-exercises.com

CHEST EXERCISES USING SET OF DUMBBELLS

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The chest exercises listed on this page can be performed using a simple set of dumbbells and a workout bench, which is a setup you'll find in most home gyms as well as commercial gyms. 
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All chest exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the various variations and tweaks involved.
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Dumbbell Press
Dumbbell Press using Neutral Grip
Incline Dumbbell Press
Incline Dumbbell Press using Neutral Grip
Decline Dumbbell Press
Lying Fly
Incline Fly
Straight-Arm Pullover
Bent-Arm Pullover
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Dumbbell Press
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The dumbbell press chest exercise is a variant of the better known barbell bench press and requires the use of dumbbells instead of a barbell.
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The chest exercise is very good at targeting the muscles located in your chest as well as your triceps.

Dumbbell Press using Neutral Grip
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The neutral grip variant also only requires a set of dumbbells and a flat bench but has you position your hands facing each other.
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This chest exercise requires a bit more input from your shoulders and triceps muscles and a little less from your chest.

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Incline Dumbbell Press
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The incline dumbbell press chest exercise has you sitting on an incline bench.
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The chest exercise helps you target the upper portion of your pectoral muscles.

Incline Dumbbell Press using Neutral Grip
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The neutral grip incline dumbbell press is a combination of two variants of the basic chest exercise.
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It will allow you to pinpoint the use of your upper pectoral muscles, your shoulders as well as your triceps.

Decline Dumbbell Press
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The decline dumbbell press variant has you lying on your back on a decline bench.
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Just like the barbell variant this chest exercise will help you target your lower pectoral muscles.

Lying Fly
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The lying fly chest exercise has you lying on your back on a flat bench.
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It is extremely helpful if you're looking for an exercise to target your outer chest muscles specifically.

Incline Fly
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The incline fly chest exercise has you sitting on an incline bench instead of a flat one.
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It will help you target the outer and upper regions of your pectoral muscles.

Straight-Arm Pullover
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The straight-arm pullover chest exercise has you lying on your back on a flat bench, with specific attention to keeping your arms straight throughout the exercise.
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The chest exercise will workout your lower chest muscles as well as your lats.

Bent-Arm Pullover
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The bent-arm variant of the pullover chest exercise is different in that you keep a 90-degree angle in your elbows throughout the motions.
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It too will target the lower chest muscles as well as your lats which are located in your back.

Chest Exercises using a Barbell

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Bench Press using Close Grip
Bench Press using Wide Grip
Incline Bench Press
Incline Bench Press using Wide Grip
Decline Bench Press
Decline Bench Press using Wide Grip
Decline Bench Press to Neck
Bent-Arm Barbell Pullover
Straight-Arm Barbell Pullover
Straight-Arm Barbell Pullover Across Bench using Close Grip
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Bench Press
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The bench press is the king of chest exercises and only requires a barbell and a flat bench with barbell support.
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The chest exercise will target your chest as well as your triceps.

Bench Press using Close Grip
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The close grip bench press variant is similar to the bench press but adds a layer of difficulty.
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This chest exercise will move most of the workload towards the triceps and away from your chest.

Bench Press using Wide Grip
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The wide grip bench press is another variation of the better known chest exercise.
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It is different in that it transfers the workload towards your chest muscles (pectoral muscles) and away from the triceps.

Incline Bench Press
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The incline bench press chest exercise has you sitting on an incline bench, hence the name.
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The chest exercise differs in that is specifically targets the upper chest muscles.

Incline Bench Press using Wide Grip
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The incline bench press using a wide grip is a combination of two variants.
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The chest exercise will be very effective at targeting the upper chest muscles.

Decline Bench Press
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The decline bench press chest exercise has you lying on your back on a decline bench, again, hence the name.
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Use this chest exercise to target the lower pectoral muscles specifically.

Decline Bench Press using Wide Grip
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This chest exercise is a also a combination of two variants of the popular exercise.
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By removing the workload on your triceps it is very effective at targeting your lower pectoral muscles.

Decline Bench Press to Neck
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The decline bench press to net chest exercise is a variant that some find more comfortable than the regular exercise.
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It will also target your lower pectoral muscles specifically.

Bent-Arm Barbell Pullover
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The barbell pullover chest exercise has you lying on your back on a flat bench, with elbows maintained at a 90 degree angle.
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It is a very effective chest exercise that requires the use of your back muscles, specifically your lats.

Straight-Arm Barbell Pullover
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The straight-arm variant to the pullover chest exercise adds a layer of difficulty.
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In it you try to keep your arms fully extended throughout.

Straight-Arm Barbell Pullover Across Bench using Close Grip
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Finally, the pullover chest exercises that has you positioned across a flat bench is a very demanding exercise.
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Although it will be uncomfortable for many people, it will do a good job of requiring input from your back muscles to keep your body straight.

correct Chest workout with gym equipment

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The chest exercises proposed here can all be performed using strength equipments usually found in gyms (although they are also found in people's home gyms).
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For each you'll find animated illustrations, helpful comments as well as tips that combined will help you get the most out of your chest exercises.
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Bench Press
Chest Press using Pronation Grip
Chest Press using Neutral Grip
Chest Fly
Chest Fly on High Pulley
Chest Fly on High Pulley using One Arm
Chest Dip
Pullover
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Bench Press
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The classic bench press exercise is performed here using an piece of equipment found in most gyms.
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One of the advantages to using this chest exercise over its barbell or dumbbell equivalent is that you won't need a spotter in case you lift more than you can handle, as there is no risk that the weight will come crashing down on you.

Chest Press using Pronation Grip
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A different take on the bench press has you sitting down with your back supported and pushing forward instead of up.
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The muscles targeted by this chest exercises are again the pectoral muscles and the triceps, and to some extent your front shoulders.

Chest Press using Neutral Grip
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A very similar chest exercise to the previous but in this case using a neutral grip, that is the palms of your hands facing each other.
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Using a neutral grip will put more focus on your pectoral muscles and less on your triceps or your shoulders.

Chest Fly
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The chest fly chest exercise using an equipment commonly known as a pec-deck is a fantastical way to isolate your chest muscles.
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Moreover you'll be able to exercise both your inner and outer pectoral muscles, making your chest more defined.

Chest Fly on High Pulley

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The chest fly using a high pulley chest exercise is another great way to isolate your chest muscles.

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Compared to the pec-deck equipment used above, this chest exercise will require a little more from your deltoid muscles.

Chest Fly on High Pulley using One Arm

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The one-arm chest fly is a very similar chest exercise than the previous, whereas you concentrate your focus on one arm before moving on to the other after you complete a set.

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This chest exercise is most often times used when two pulleys are not available or if one is used by another person at the gym.

Chest Dip

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Although the chest dip exercise requires a lot of work from your triceps, it is also effective at targeting your lower pectoral muscles.

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You can add an extra layer of difficulty to the chest exercise by making sure not to lock your elbows when coming back up high, thus ensuring that your muscles are constantly pressured.

Pullover

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Finally, the pullover chest exercise is also available in its gym-equipment variation.

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Again because you are using an equipment with fixed allowed motions you won't need the assistance of a spotter for this chest and back exercise.

Benefits of exercise

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we all become health conscious, we realise the importance of strict and regular physical activity. But do we know all the
Benefits of exercise?
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1. The elixir to long life! According to an age old study, exercise reduces the chance of premature death.
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2. Help you have a lovely heart! Exercise strengthens the cardiovascular muscles and enhances blood circulation. Cholesterol
Is checked by the burning of those extra calories and blood pressure is regulated. Aerobic exercises are seen to benefit hypertensive individuals and the diabetics.

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3. Makes you brainy! It promotes brain health by stimulating the formation of new brain cells thereby aiding memory and cognition.
Those exercise have a remote chance of suffering from hemorrhage and stroke. If you have a family history of alzheimers then make it
A point to sweat out and let your brain produce those chemicals that prevent Alzheimers causing inflammation.
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4. On the move for flexibility! Obesity and weight gain can be solved only with regular exercise. The more intense the exercise The more are the calories burnt.
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5. For the smile! Exercise also helps to life your mental health, thwart depression and keep stress at bay. It might sound ironical That exercise would rid of fatigue by boosting energy.
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6. Pain for pain. Being active would reduce joint pains and injuries, and help with arthritis. Weight bearing exercises improve Bone strength and prevent bone loss.
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7. For a great night! It not only soothes you in to a sound sleep but also energises you for a better sex life.
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8. Last not the least, you will gain remarkable self esteem with a well toned body.
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It is recommended that you get at least 30 minutes of physical activity in some form everyday irrespective of your age and gender.But, just keep in mind that however hard you exercise you should be able to carry on a conversation without panting.
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Wishing you good health,

Vegetarian food is easy to digest

Consider making this healthy choice as one of your new year's resolutions. ..
Stacks of studies confirm that a diet full of fresh fruits and vegetables and grains is your best bet for living a longer, healthier and more enjoyable life. There are literally hundreds of great reasons to switch to a plant-based diet; here are 22 of the best:
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1 You'll live a lot longer.
Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters, according to a study from Loma Linda University. These findings are backed up by the China Health Project (the largest population study on diet and health to date), which found that Chinese people who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases.
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2 You'll save your heart. 
Cardiovascular disease is still the Number one killer in the United States, and the standard American diet (SAD) that's laden with saturated fat and cholesterol from meat and dairy is largely to blame. Plus, produce contains no saturated fat or cholesterol. Incidentally, cholesterol levels for vegetarians are 14 percent lower than meat eaters.
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3 You can put more money in your mutual fund.
Replacing meat, chicken and fish with vegetables and fruits is estimated to cut food bills.
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4 You'll reduce your risk of cancer.
Studies done at the German Cancer Research Center in Heidelberg suggest that this is because vegetarians' immune systems are more effective in killing off tumour cells than meat eaters'. Studies have also found a plantbased diet helps protect against prostate, colon and skin cancers.
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5 You'll add color to your plate.

Meat, chicken and fish tend to come in boring shades of brown and beige, but fruits and vegetables come in all colours of the rainbow. Diseasefighting phytochemicals are responsible for giving produce their rich, varied hues. So cooking by colour is a good way to ensure you re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
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6 You'll fit into your old jeans.
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On average, vegetarians are slimmer than meat eaters, and when we diet, we keep the weight off up to seven years longer. That's because diets that are higher in vegetable proteins are much lower in fat and calories than the SAD. Vegetarians are also less likely to fall victim to weight-related disorders like heart disease, stroke and diabetes.
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7 You'll give your body a spring cleaning.
Giving up meat helps purge the body of toxins (pesticides, environmental pollutants, preservatives) that overload our systems and cause illness. When people begin formal detoxification programs, their first step is to replace meats and dairy products with fruits and vegetables and juices.
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8 You'll make a strong political statement.
It's a wonderful thing to be able to finish a delicious meal, knowing that no beings have suffered to make it..

9 Your meals will taste delicious.
Vegetables are endlessly interesting to cook and a joy to eat. It's an ever-changing parade of flavours and colors and textures and tastes.
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10 You'll help reduce waste and air pollution.
Livestock farms creates phenomenal amounts of waste. The tons of manure, a substance that's rated by the Environmental Protection Agency (EPA) as a top pollutants. And that's not even counting the methane gas released by goats, pigs and poultry (which contributes to the greenhouse effect); the ammonia gases from urine; poison gases that emanate from manure lagoons; toxic chemicals from pesticides; and exhaust from farm equipment used to raise feed for animals.
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11 Your bones will last longer.
The average bone loss for a vegetarian woman at age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers attribute this to the consumption of excess protein. Excess protein interferes with the absorption and retention of calcium and actually prompts the body to excrete calcium, laying the ground for the brittle bone disease osteoporosis. Animal proteins, including milk, make the blood acidic, and to balance that condition, the body pulls calcium from bones. So rather than rely on milk for calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are superior sources.
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12 You'll help reduce famine.
It takes 15 pounds of feed to get one pound of meat. But if the grain were given directly to people, there'd be enough food to feed the entire planet. In addition, using land for animal agriculture is inefficient in terms of maximizing food production. According to the journal Soil and Water, one acre of land could produce 50,000 pounds of tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250 pounds of beef.
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13 You'll avoid toxic chemicals.
The EPA estimates that nearly 95 per cent of pesticide residue in our diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic; lead, cadmium) that cannot be removed through cooking or freezing. Meat and dairy products are also laced with steroids and hormones.
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14 You'll protect yourself from foodborne illnesses.
According to the Center for Science in the Public Interest in the US, which has stringent food standards, 25 per cent of all chicken sold in the United States carries salmonella bacteria and, the CDC estimates, 70 percent to 90 percent of chickens contain the bacteria campy-lobacter (some strains of which are antibiotic-resistan t), approximately 5 percent of cows carry the lethal strain of E. coli O157:H7 (which causes virulent diseases and death), and 30 percent of pigs slaughtered each year for food are infected with toxoplasmosis (caused by parasites).
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15 You may get rid of your back problems.
Back pain appears to begin, not in the back, but in the arteries. The degeneration of discs, for instance, which leads to nerves being pinched, starts with the arteries leading to the back. Eating a plant-based diet keeps these arteries clear of cholesterol- causing blockages to help maintain a healthy back.
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16 You'll be more 'regular.'
Eating a lot of vegetables necessarily means consuming fiber, which pushes waste out of the body. Meat contains no fibre. Studies done at Harvard and Brigham Women's Hospital found that people who ate a high-fiber diet had a 42 percent lower risk of diverticulitis. People who eat lower on the food chain also tend to have fewer incidences of constipation, hemorrhoids and spastic colon.
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17 You'll cool those hot flashes.
Plants, grains and legumes contain phytoestrogens that are believed to balance fluctuating hormones, so vegetarian women tend to go through menopause with fewer complaints of sleep problems, hot flashes, fatigue, mood swings, weight gain, depression and a diminished sex drive.
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18 You'll help to bring down the national debt.
We spend large amounts annually to treat the heart disease, cancer, obesity, and food poisoning that are byproducts of a diet heavy on animal products.
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19 You'll preserve our fish population.
Because of our voracious appetite for fish, 39 per cent of the oceans' fish species are overharvested, and the Food & Agriculture Organization reports that 11 of 15 of the world's major fishing grounds have become depleted.
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20 You'll help protect the purity of water.
It takes 2,500 gallons of water to produce one pound of mutton, but just 25 gallons of water to produce a pound of wheat. Not only is this wasteful, but it contributes to rampant water pollution.
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21 You'll provide a great role model for your kids.
If you set a good example and feed your children good food, chances are they'll live a longer and healthier life. You're also providing a market for vegetarian products and making it more likely that they'll be available for the children.
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22 Going vegetarian is easy!
Vegetarian cooking has never been so simple. We live in a country that has been vegetarian by default. Our traditional dishes are loaded with the goodness of vegetarian food. Switching over it very simple indeed.

Secrets For a Flat Stomach!

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Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kilograms in those hard to lose places. There is only one way to lose fat in the so-called ’stubborn areas,’ and that is with the correct combination strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).
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Spot Reduction is a Myth - The first thing you need to realize is that it is impossible to ’spot reduce’ fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.
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Cardio, cardio, cardio - Doing all the abs exercises in the world will do nothing if you have a layer of fat covering it. Doing strength training, or lifting weights, would help, but not as much as aerobic exercise. If you want to add some ab exercises in after the cardio, that’s great, but be sure to work your whole torso, not just the upper abs — that includes the lower abs, lower back and the muscles that wrap around your sides.
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For example, Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most give up early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. Because you don’t burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.
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Diet – Its best to stay away from fried food and too many sugary desserts. Abdominal fat loss is a 50% exercise, 50% nutrition combination. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat.
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Eat Small Meals Regularly - You should try and spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding.
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Give it Time – If you want to have a flat stomach in 3 weeks, forget it. Losing fat takes time, and it’s unhealthy to lose too much weight too fast. Gradual weight loss is healthier, and more likely to be sustained over time. Go for a lifestyle change, something you can live with for the rest of your life, or you will just yo-yo. It’s a marathon, not a sprint.
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