Iron Cross Will Work Your Chest

Strengthening your chest with a good chest workout is beneficial to both men and women. While men tend to use heavy weights, chest workouts for women can be done with or without the use of weights. There are exercise machines that use cables and pulleys to work the chest. There are rubber bands that stretch from arm to arm and create resistance that builds muscles.

Women can use lighter weights to work on their chest. They can also simply build and tone their chests by doing some isometric exercises and simple push-ups.

A basic exercise that is good for the chest is called the Iron Cross. To perform this movement, you should either have some dumbbells or another means that will create dynamic tension and resistance. The best way to do this exercise is in a reclining position. Using a weight or exercise bench, sit at one end of the length and then recline so your feet are still in contact with the floor.

Start with your hands in a praying position and your arms extended straight above the center of your chest. At this point, you should be flat on your back with your knees bent so your feet are touching the floor.

Next, using your dumbbells or a rubber resistance band, slowly lower your arms to either side to look like you are forming a cross. You will feel a slight pulling motion in your chest.

Hold the position for a few seconds and then slowly bring your arms straight up so your hands return to the starting position.