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Best chest exercises course of women to shapeup the chest and gaining strength

Most of the time standard Push-ups steals all the praise when we talk about chest workouts So, chest workout for women helps them lift the breast to make them appear perkier, not only it will help with posture.

And It can also help you breathe a lot easier as well.

Benefits of Chest exercises for women:

Chest workout improves your posture:  back and shoulders get all the attention when it comes to posture, so however, there is one more muscle in the upper body that plays an equally important part in maintaining posture

And upright stability that is pecs, by supporting the shoulder blades and the shoulder joint itself.

When you sag around all day your breast muscle fibers get shorten and lengthen your back that’s why chest exercise for women and men is important.

Chest workout for women makes breast perkier: chest workout for women are one kind of non-surgical or natural method of breast augmentation.

Chest workout makes breathing much easier: chest workout for women and man also open up your chest which in turn makes it easier to take deep and quality breathe.

Since now you know the benefits of chest workout for women, let’s get started ladies. All you need are dumbbells, resistance band, and a mat. The duration of the chest workout for women is of 20 to 25 minutes.

Instructions :

  1. First get a quick dynamic warm-up.
  2.  Perform  8 to 12 reps  of each
  3. Take rest for 15 seconds and then continue to the next exercise.

So now with the basic instructions lets jump into top chest workout for women.

9) Seated Armlod Press

Chest Workout For Women

Seated Armlod Press is a chest workout for women which is typically more of a shoulder dominated which puts emphasise on the chest.

How to perform:

  1. Start by being seated with torso leaned slightly back, legs extended, knees bent softly, back of heels on the floor and arms at side holding a pair of dumbbell. This would be the starting position of this chest workout for women.
  2. Bring arms in front of body with elbows bent at 90 degrees in line with shoulders
  3. Keep this shape while bringing arms wide out to side and pressing weights a couple inches up towards the ceiling.
  4. Reverse the movement to bring elbow back in front of the face

8) Inner Chest Press : Chest Workout For Women

Chest Workout For Women

Inner chest press is a chest workout for women that focus on squeezing your pecs throughout the reps.

How to Perform:

  1. Lie on back with knees bent and feet flat on the floor
  2. Hold a dumbbell in each hand with palms facing each other
  3. For your starting position press weight up over chest until arms are straight
  4. Keeping dumbbells together bring them lower and hover a few inches above chest.
  5. Reverse the movement slowly to the starting position.

7) Half –Kneeling Band Chest Press

Chest Workout For Women

This chest workout for women focuses on pecs from a new body position.

How to Perform:

  1. Get into a half kneeling position and place band under back knee.
  2. Hold bands at shoulder height and press straight up, make sure arms are fully extended.
  3. Return to shoulder length.

6) Single – Arm Deadbug Press :

Chest Workout For Women

This helps in core stability and is a must for balance strength.

Chest Workout For Women

How to Perform:

  1. Lie on back with legs lifted, knees bent and over hips, parallel to floor.
  2. Extend one arm straight upwards at shoulder level with palm facing inwards.
  3. Hold dumbbell in the right hand with elbow at 45 degree angle, this will be your starting position.
  4. Tighten the core, then extend right arm straight over chest
  5. Slowly get back to the start position
  6.  Repeat on the other side after completing 8 to 12 reps on one side.

5) Eccentric Chaturanga Push-Up :

Chest Workout For Women

Eccentric Chaturanga pushes helps them to slowly master the actual Push-Ups. In this chest workout for women, they only perform the lowering phase of a push-up.

How to Perform:

  1. A high plank will be your starting position.
  2. Use your core, glutes and legs slowly lower yourself to the floor keeping elbows tight against sides.
  3. After the torso reaches the floor press on knees and get back to the starting position of a high plank.

4) Lying Dumbbell Chest Fly:

Chest Workout For Women

Lying dumbbell chest fly is a chest workout for women which help in strengthen  the chest and the shoulders.

How to Perform:

  1. For the starting position lie flat on the floor, knees bent with feet flat on the mat, holding dumbbell in both the hands while resting the elbows on the floor 45 degree away from the both. This would be your starting position for this chest workout for women.
  2. Using your core draw your hands together above chest while maintaining a slight bent in arms.
  3. Slowly come back to the starting position.

3) Mountain Climber Push-Up:

Chest Workout For Women

This chest workout for women gets your core at work and gets your heart rate high at the same time and helping you in cardio and stability.

How to Perform:

  1. Your starting position for this chest workout for women will be high plank.
  2. Perform one push-up.
  3. After getting back to the starting position of this chest workout for women, pull right knee towards chest and retune it to start the quickly do the same with the left leg.
  4. Continue the mountain climb for a total count of 4 after every pushup.

2) Push Up :

Chest Workout For Women

Push up is one of the best-known exercises that works almost on the entire body core, glutes, shoulders, and back.

How to Perform:

  1. For this exercise, your starting position will be a high plank with hands beneath shoulders.
  2. Use your core, keep shoulder blades down back, and bend elbows to lower your body in one line.
  3. When arms make a 90-degree angle press straight back to the starting position.

1) Devil’s Press :

Chest Workout For Women
Chest Workout For Women

This exercise is a full body burn and cardio.

How to Perform:

  1. Your starting position would be a standing with feet wider than mat and arms by sides holding a pair of dumbbells.
  2. Squat down and place dumbbells on the floor in front of toes.
  3. Jump back into a high plank, then hop them forward outside of hands.
  4. In just one motion, swing the weight back between legs, and as they come forward squeeze glutes use your abs and lift torso to stand-up and then press dumbbell overhead until arms are straight.

Also read – 6 Secrets to How to Reduce Belly Fat At Home

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