4 moves for a stronger chest

1. Push-ups

1. Get on your knees with wrists directly under your shoulders. Begin lowering your entire body toward the ground by bending at the elbows. Maintain a strong and stable core.

2. Once the chest reaches the ground, begin straightening your arms to return to starting position.

3. Repeat.

2. Incline Chest Press

(Works pectoralis major, triceps and anterior deltoids)

Set the bench to a 45-degree angle. Hold the weights with the palms of your hands facing forward at shoulder level.

1. Press weights up to the ceiling by extending your arms and contracting your chest until elbows are fully extended. Move arms in a semi-circular manner.

2. Maintain the wrists over the elbows as you return back to starting position. Stop lowering the weights until your wrists are level with your shoulders.

Tip: Adjust the bench angle to target another set of muscle fibres.

3. Incline Chest Flies

(Works pectoralis minor)

Set the bench to a 45-degree angle. Hold the weights with the palms of your hands facing each other at shoulder level.

1. Moving only at the shoulder joints with arms slightly bent, bring the weights toward each other as if you are hugging a tree.

2. Slowly return to starting position.

Tip: Adjust the bench angle to target another set of muscle fibres.

4. Dumbbell Pullovers

(Works pectoralis muscle, triceps and back)

Place your head and shoulders on the ball with your hips up.

1. Grasp the dumbbell with both hands and slowly lower the weight back until your arms are parallel with the ground.

2. Keeping the arms slightly bent and initiating the movement at the shoulder joint, return to starting position.

Tip: This exercise can be done using a flat bench

Jesseny Rojas is a personal trainer who uses a multi-disciplinary approach to empower individuals with a sense of ownership over their health, fitness and overall well-being.

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• 4 moves for a stronger core