The first body part we’ll discuss in our reshaping series is the chest.  It’s a great place to start because it’s a large muscle area that responds quickly to resistance exercise.  The program I’m suggesting is both for men and women but the outcome will entirely depend on these three factors:

a) the resistance or poundage you choose to use,
b) the frequency of your workouts, and
c) the strict form you use for the exercises.

So if you want your workout time and effort to be as effective as possible, please be careful to follow the guidelines.  Do each repetition slowly and steadily and with as little momentum as possible; be consistent about following the program and know that you will see results; and the moment you feel that the weights have become too light for you, as much as possible, move on to a heavier set.  Dumbbells are pretty inexpensive unless you go for the beautiful chromed or plastic-covered types, but if you just get the ordinary but every bit as effective, unattractive iron weights, you’ll get the best bang for your buck.  Last issue we discussed how to find the perfect weight for your current condition and capabilities so that guide will work nicely as you get stronger and shapelier.

When you reshape your chest via resistance exercise, as we’re doing, what happens is that the cleavage becomes deeper and higher, no matter what your cup size is -- or isn’t.  In other words, it’s entirely possible to have a small chest with a very deep, attractive cleavage.  Strengthening the muscles of the chest also make the support muscles stronger, actually lifting your chest higher so you get the look of firmness and shall we say - perkiness - all without surgery!  This works just as well for guys.  With a well-built chest, you can keep just the very top button open and your new and improved pecs will show, simply because the “cleavage” - it’s not a feminine term, it just means these are over the sternum in the center of your chest - is deeper and more defined.

This first exercise is one of the most basic of all the chest exercises.  It’s simple and effective.  Remember that the rep and set recommendations are something to work up to as you increase strength and get used to the movements. 

DUMBBELL BENCH PRESS

1. Lie down full-length on a bench, making sure its back is narrow enough so that your arms, all the way to the shoulders an reach past your back.  Make sure your head and neck are well-supported on the bench.  Your feet should be flat on the floor or up on the bench so that your waist and lower back aren’t arched but flat and supported on the bench.

2. Grip your dumbbells firmly, not too tight.  Start with your hands on either side of your chest, elbows facing the floor.  Press the DBs upwards, bringing them close to each other, forming a triangle over the area of your face.  Keep the elbows soft, not locked.  Bring your DBs back down to beside your chest.  Repeat without rest or much pause till you’re done with your set.  Exhale upwards, inhale when bringing the weights down.