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How To Tone Chest Fast (4 Exercises To Shape & Tone)
Thursday, 05 July 2018


You may spend a lot of time in the gym and have nothing to show for your effort. When it comes to toning your muscles, you need to find the techniques that work for you. Lifting heavy weights does not necessarily translate to toning up your muscles.

The chest should be the reflection point for all your workout efforts. For you to see all those muscles bursting with shape and tone, you will need to be consistent in your workouts. Here are the best chest toning exercise to help you in your daily workout.

Best Chest Toning Exercises


Barbell Bench Press

This is one of the most effective techniques for chest toning in men. You will need a barbell to perform this technique.

Lay on the bench with your feet on the ground firmly and your back flat on the bench. Your back, buttocks, and shoulders should be touching the bench.

Grasp the barbell well with your thumbs wrapped around the bar and your palms in a forward position. You can ask someone to help you move the barbel to a starting position or use a spotter where necessary.

Position the bar above your chin while keeping your elbows straight.

Inhale while lowering your bar slowly. Keep on lowering until it touches your chest just below your armpits.

Exhale and push the bar up while keeping your wrists straight.

Do not lift your back off the bench or your feet off the ground at any point.

Repeat the push pushing and lowering until you feel wasted before you take a rest. If you are a beginner, start off with a light weight, not more than 20 kgs. However, once you get used to the routine keep on increasing the weights step by step.


2. The Pec Deck

This is one exercise that will give your chest muscles some tension. However, it may not be good for anyone who has had a shoulder injury.

Seating on the peck deck machine, keep your feet flat on the floor; they should be at least your shoulder width apart.

Lift your arms to your shoulder level while keeping the angle of your elbows around 90 degrees.

Once your arms are level to your shoulders, place your elbows at the center of the machine wings on a pad.

Slowly push the wings together but do not let them touch. Reverse them to starting point just before they touch and repeat the process. Do this exercise for about 20 minutes each day to help build your chest and arm muscles.


3. Chest Press

This is a pretty simple routine. You will need the chest press bench to perform this exercise. This is how it works:

Adjust the chest press to such a position that you sit with your knees slightly bending and your feet on the floor.

Grasp the bars with your palms and slowly push them away so that your arms can attain their full length straight out.

With your elbows slightly bent, slowly pull the bars towards you without letting the weights touch the ground.

Repeat the process every day for around 20 minutes for the best results.

4. Pushups

This is one of the procedures you can do at home without any equipment. If you would like to see what you are doing, find a good mirror and place it in a strategic position. Although you may think you already know how to do pushups, it is important to grasp the techniques. The most important part when it comes o pushups is paying attention to your muscles. This is how to do effective pushups.

With your back flat, toes touching the ground, and arms touching the ground, position yourself. Keep your neck in line with your spine and draw your elbows close to your sides.

Having your hands directly below your shoulders, lower yourself slowly while feeling the tension in your muscles.

Press up slowly while feeling the tension in your arms. If you do not feel enough tension you can try to adjust the position of your arms until you feel the pressure of your body on your arms.


These exercises are designed to show you how to tone chest fast and are effective when done consistently, with an overall fitness program that also incorporates cardiovascular  activity and other toning exercises.




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