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Fitness trainers tell us that in order to achieve the best strength training results, people usually use heavier loads and do fewer repetitions. But if your goal is just to make your chest muscles tight and toned, perhaps using lighter weights and increasing your range of motion will bring better results while also avoiding shoulder injuries. This is the latest advice from California personal trainer Protello. The set of exercises he designed can not only improve the appearance of the chest muscles but also enhance muscle strength and endurance to a certain extent.

Compared to their torsos, women's arms are generally longer, which makes their arms appear thinner when stretched out, making them more vulnerable to injury when doing training exercises. For example, when doing dumbbell supine chest expansion exercises, the shoulder joint may sometimes be strained. Therefore, Proteo does not recommend that women do dumbbell chest expansion, but use pulleys instead. He believes that the pectoralis major muscles can be used to their full advantage when using pulleys to expand the chest - pulling the arms toward the midline of the body.

The "Smith rack" (barbell fixed on upper and lower slides) incline press is another exercise in this set of exercises. Since the body is supported by the backrest, it is less likely to get injured even when lifting heavy weights. The third exercise is the standing single-arm pulley chest expansion. This movement balances the chest strength and brings it to failure.

1. Supine pulley chest expansion (strengthening chest muscles)

1. Install the handle on the lower pulley of the tensioner.

2. Lie on your back between two pulleys, bend your knees, place your feet flat on the ground, tighten your abdomen, and slightly arch your chest.

3. Hold the handle, but don't squeeze. Bend your elbows slightly and point your thumbs upwards.

4. Use your chest muscles to pull the weight above your chest, then slowly recover. The elbow angle remains unchanged during the movement.

5-10 kg, 15 times, 3 sets

Key point: If you have trouble maintaining your body position, try doing the exercise with the handles on your forearms.

2. Incline bench press (strengthen the chest muscles, the front and middle of the shoulder muscles, and the triceps)

1. Set the inclined board at 30 degrees or flatter.

2. Bend your knees and cross your ankles.

3. After holding the bar, open it and fix it, straighten your arms, and place the horizontal bar above your abdomen.

4. Bend your elbows to both sides and lower the bar, with your wrists above your elbows.

5. Lower the bar until your elbows are parallel to your shoulders, then push up to return to the original position.

15-30 kg, 8-10 times, 2-4 sets.

Key points: Gently squeeze your shoulder blades together as you push up, focusing on your chest.

3. Single-arm standing pulley chest expansion (strengthening the chest muscles and the front of the shoulder muscles)

1. Stand sideways in front of the puller and secure the handle to the high pulley.

2. Stand with your feet shoulder-width apart, hold the handle with your left hand and put your right hand on your waist.

3. Use your waist and abdominal strength to keep your spine upright, raise your left arm, bend your elbow 90 degrees, and keep your upper arm parallel to your shoulder.

4. Use your chest muscles to pull the weight to your chest and slowly recover.

5-10 kg, 15 times, 3 sets

Key points: When recovering, squeeze the shoulder blades slightly toward the middle to relieve pressure on the shoulder joint.

This is a high-intensity exercise that can be performed no more than twice a week. The angle of the incline board can be changed frequently to stimulate different parts of the pectoral muscles. Back muscle exercises should be coordinated with these exercises to achieve balance. Move slowly, completing one set in 45-60 seconds.