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Working out is a good sign of being healthy and a woman who works out with ideas of keeping herself fit, being slim and toning up all her curves is the right thing to think of! As women, we all want to be like models at least in our own eyes.
We get that confidence of looking perfect when we have worked out well on every part of our body that not only adds on to how apt we look physically but it also boosts up our inner-confidence.
There are numerous chest exercises that women can try to have firm and well-shaped chests. It is all about trying them out! Here are some of the effective exercises for women who want to boost their pecs and shoulder and be that lovely curvy woman!
Benefits of Chest Exercises For Women
Chest exercises for women come with its set of benefits and here is what you will achieve when you work on your chest
- It is essential to have the right posture in your body so that your muscles and ligaments are not given any burden when you sit, stand or move. This is why you should focus on working out on your chest.
- If you have a firm chest it strengthens the muscles in your back.
- The stamina in your upper body rises when you go for a good chest workout.
- Chest exercises abundantly increase the strength in your pecs and that in turn eases your movement when you swing, throw, push and pull something
Best Chest Exercises For Women
Exercise No 1: Push Ups
Overview :
Push-ups are a technique of raising and lowering your arms keeping your body straight and firm to help you increase stamina.
Benefits :
- Strengthens upper body
- Great pecs
- Improved pectoral muscles
- Tightens the loose muscles on your arms
- Push ups can be made interesting adopting to different ways of doing the same exercise
Steps :
Step 1: Go down on the ground and position your body like a bridge. Spread your hands and legs slightly apart.
Step 2: Balance your body on your palms and toes and keep your body straight in one position.
Step 3: Once you are in a comfortable position, go down by touching your chest slightly above the ground.
Step 4: Slowly come up in the same position.
Make a note of these points :
1. Do not bend your knees while you are doing this exercise.
2. Breathe out when you go down and breath in when you come up.
3. The best time to do this exercise is early in the morning or do this exercise 4 hours after you have eaten your meal.
Frequency :
You can do push-ups thrice a week. Do 3 sets and repeat it 10 times for each set.
Exercise No 2: Flat Bench Dumbbell Press
Overview :
In this exercise, you lie flat on a bench and strengthen your upper body by lifting dumbbells to make your pecs, shoulders and arms strong.
Benefits :
- Increases the strength in your triceps
- It stabilizes your muscles
Steps :
Step 1: Take a seat on the flat bench
Step 2: Grab your weights.
Step 3: Make your knees firm and keep your feet apart as much as the width of your shoulder.
Step 4: Lie on your back and bring the weights close to your chest.
Step 5: Hold the dumbbells and lift it up over your head and move your palms slightly away from your forehead.
Step 6: Bring your hand down and then take it back up
Make a note of these points :
- Be careful while you are lifting weights and bringing them down, the start of with carrying light weights, do not get on carrying heavy weights at the very start.
- Slightly form an arch while you are bringing down your dumbbells.
Frequency :
You can do these exercises in 2 sets, repeating it ten times each.
Exercise No 3: Dumbbell Pull Over
Overview :
This exercise is the best for your lats and triceps, it makes your upper body strong and firm. You have to lie flat on your back to do this exercise.
Benefits :
- It is the best for back and chest muscles.
- Brings effectiveness in your triceps and lats.
- It forms a firm abs.
Steps :
Lift one dumbbell weighing about 5kgs
Step 1: Lie flat on a bench with your legs folded up and hold the dumbbell with a slight bend in front of you
Step 2: Hold that dumbbell with both your hands, inhale as you pull the dumbbell all the way back in a stretched position downwards(an arch being formed in your lower body)
Step 3: Exhale as you bring the dumbbell upwards( your back can be made straight)
Make a note of these points :
- Be careful while you are holding the dumbbell.
- Do these weights exercise slowly.
Frequency :
You can do this exercise in 2 sets, repeating it 10 times each.
Exercise No 4: Dumbbell Peck Fly
Overview :
Peck flys majorly work on your pecs and shoulders by lying flat on your back.
Benefits :
Strengthens your biceps, triceps, wrist, brachialis muscles and deltoids. It helps in increasing the strength in your upper body. It any day preferred to push-ups.
Steps :
Step 1: Lie on your back, with two dumbbells on your hand weighing 2.5kgs.
Step 2: Keep your legs apart as much as the width of your shoulders.
Step 3: Stretch out your hands as wide as you can up to the width of your shoulders.
Step 4: Slowly stretch in the dumbbells close to your chest.
Make a note of these points :
The more you stretch the better it will have an effect on your chest muscles.
Frequency :
You can do this exercise in 3 sets and repeat it 15 times each.
Exercise No 5: High Plank Wall
Video Source :
Exercise No 6: Wall Push-Ups For Your Chest
Overview :
This is an easy exercise, you do not need any dumbbells. But all you need to do is make use of the wall in the best possible way to do a good stretch focusing on your chest area.
Benefits :
Helps give stamina to your arms, shoulders and chest. This exercise is good to make your chest muscles better and improve stamina in your chest, shoulders and triceps muscles.
Steps :
Step 1: Find an empty corner on the wall and step into the corner
Step 2: Keep each hand on either sides of the wall.
Step 3: Bend your knee and lean your body in front of the wall and squeeze your shoulders behind while stretching your chest in the front.
Make a note of these points :
While you stretch ensure to stretch forward as much as you can keeping your back and shoulders straight and pushed back.
You can try another variation of this stretching exercise
Frequency :
Hold to this position for 30 seconds and you can repeat this exercise thrice.
Exercise No 7: Interlocked Stretch
Overview :
This is a good stretch exercise for your chest where you need to just keep your fingers interlocked and stretch in the front.
Benefits :
- This gives relief to all the tightened muscle in your arms
- Adds flexibility in your body
- Stretches your shoulders muscles and triceps
Steps :
Step 1: Stand straight with your feet slightly apart
Step 2: Take both your hands behind and raise it up as much as you can
Step 3: Interlock your fingers, stretch your hands downwards and bring out your chest as much as you can.
Make a note of these points :
While you are stretching forward, ensure to keep your back and neck straight to have the right posture while doing this stretch.
Frequency :
Stay in this stretched position for a minute. Repeat this 3 times.
Exercise No 8: Close Grip Press
Overview :
This exercise is performed to focus on your triceps and it is done lying down flat on a bench.
Benefits:
- Strength in the chest
- Strength in your triceps
Steps :
Step 1: Lie flat on a bench
Step 2: Take two dumbbells and place it beside your hips with your hands stretched out.
Step 3: Slowly bring your hands close to the centre of your chest.
Make a note of these points :
Do this stretch as slow as possible to let it make an impact on your chest.
Frequency :
Do this exercise in 3 sets and repeat it 10 times each.
Exercise No 9: Elbow Squeeze Shoulder Press
Overview :
This exercise focuses on the chest, shoulders and arms and brings a change in the posture and helps in enlarging the breast.
Benefits :
Tones up your shoulders, chest, arms and back
Steps :
Step 1: Take two dumbbells weighing 2.5kgs each
Step 2: Spread your legs apart slightly bending your knees.
Step 3: Make an L shape with your arms and dumbbells facing each other.
Step 4: Stretch your hands out and bring them in
Make a note of these points :
Stretch your hands wideout to be benefited from the exercise.
Frequency :
You can do 3 sets and repeat it 10 times each.
Primarily focusing on chest exercises implies working out on your upper body. Precisely your pecs, deltoids, triceps, arms and shoulders are strengthened. In order to consistently workout on your chest, it is essential that you are in touch with the exercises every two days.
Get out of your comfort zones and it’s time you begin to get accustomed to the possible chest exercises.
