LilySlim Exercise days tickers

Oct 5, 2013

{Fit and Strong Day 5}: Pectoral Workout

I'm just trying to be a little scientific there, but by pectoral, we simply mean the chest muscle. And it's one of those muscles that gets a lot of attention, specially with guys wanting to appear buff and solid.  It seems that for men, big, firm chest equals strong.  For women, it's probably that and a bit on the the side of vanity.  It is believed that working out the pectoral muscle provides a natural lift for the breast.

I realize that I need not look far for a great chest workout.  I have the perfect tool --- my office table.  Most mornings, I do desk push ups.  On good days, I can do 25 repetitions at a time before my shoulders hurt.  Yup, I guess not that strong yet, but getting there.  If you can do the real push up, so much better.  I still suck at it so, the knee push up below is a great place to start.

Knee Push up

At home, you can also try dumbbell presses like this one:

Dumbbell press

If you don't have a stability ball, you can simply lie down on a mat, face up. Bend the knees, put the feet flat on the mat.  Then do as above.  

Dumbbell Fly - you start with the same position as the dumbbell press (either the mat or the ball).  This time, hold the dumbbells straight up, with your palms facing each other.  With a light elbow bend, bring down your arms to the sides, same level as your body (or not touching the floor), then your arms up again for the starting position.

Feels great, right?

Missed out on the other days?  You can find all of them here --> 31 Steps to Fit and Strong


  1. Wow, this some workout huh! :D I met Coach Jim Saret in one conference and I got really interested in his Meta Fitness. Have you heard of it?

  2. Yes sis, a couple of bc bloggers have mentioned him in the past. I think I'm also following his blog :-) But I really prefer my DIY workouts. I kind of get tired with routine kasi so I change workouts a lot. Even with running, I have a love-hate relationship already lol!

  3. Ha ha ha... I think I understand how you feel. I don't like routines too. I change things regularly din. :D

  4. I already doing this two exercises to remove my "moobs". hehehe