The best exercise for shaping and firming your bustline is the bench press, which targets the pectoral muscles in the chest. Plus, it sculpts your shoulders (the deltoid muscles) and tightens your triceps (the backs of your upper arms).

Besides flattering your figure, strong pectoral muscles can improve your tennis serve and golf swing. I like this exercise because it is similar to a pushup, but I don't have to get down on the floor to do it! And, because you're training three muscle groups at once, you will see results faster than if you just got single-muscle specific.

The essentials

Repetitions: 8 to 12 lifts is considered a set.

Do 1 to 3 sets.

Sessions per week: 2 to 3; allow at least 1 day of rest between workouts.

Speed: 3 seconds to lift, 1-second pause, 3 seconds to lower.

Remember to breathe.

Do:

Position dumbbells about an inch above your chest.

Keep dumbbells parallel to the floor, palms facing forward.

Make sure your head is on the bench.

Straddle legs over the bench.

Keep back flat on the bench.

Point elbows slightly down and away from your body.

Keep feet flat on the floor.

Don't:

Raise the dumbbells back over your head or forward over your belly.

Arch your back.

Raise the dumbbells out to the sides of your body.

Lock your elbows when arms are fully extended.

Rest the dumbbells on your chest.

Move quickly, especially when lowering.

The exercises

1. Slowly push the dumbbells straight up, away from your chest.
2. Dumbbells should be about 18 inches apart and remain parallel to the floor.
3. Fully extend your arms so that the dumbbells are directly above your chest. Hold, then slowly lower the dumbbells back down to the starting position.

Equipment information
You need a bench to do this exercise. If you plan to purchase one, all you need is the bare-bones variety. A less expensive option is an aerobic step bench. Or you may already have a good stand in at home. Use a piano bench, picnic table bench, or even a coffee table (as long as it has sturdy legs and doesn't have a glass top) -- just add some padding to cushion your back.

by Miriam Nelson, PhD
Created 1997