9 Effective Chest Exercises And Their Benefits For Women August 8, 2016

Chest exercises often create confusion among women-whether to do them or not, and if yes, then what to do. After all we all love and hate our little ‘girls’! If you are in a quandary over chest exercises, here’s a simple answer—yes, you need chest exercises, your workout regimen can never be compete without them!

Effective Chest Exercises:

So here is your guide to the most effective and best chest exercises that you should include in your routine:

1. Standing Chest Stretch:

Image: Shutterstock

Image: Shutterstock

Before starting any exercise or routine, it is important to stretch out the muscles that you are going to work on to prevent any injuries.

  • Stand with your spine erect and abs tight.
  • Roll your shoulders back and lift your arms up, bending them at the elbows in such a way that your forearms are parallel to your head.
  • Push your hands back and open up the chest.
  • Hold the stretch for 20-30 seconds.

2. Camel Pose:

Image: Shutterstock

Image: Shutterstock

Camel pose opens up the chest and stretches the whole area really well. The pose also provides a good stretch to the back and also gives you a glowing skin!

  • Get down on your knees and place them a little apart from each other.
  • Now bending backwards, take your arms behind you and grab your heels with your hands.
  • Open up the chest, feel the stretch in both your chest and back.
  • Hold the pose for 30 seconds.

3. Seated Dumbbell Fly:

Image: Shutterstock

Image: Shutterstock

This exercise works alternately on the chest muscles and upper back muscles. It is a beginner’s level exercise and requires a set of dumbbells.

  • Start with being seated on an exercise ball or a bench with your spine erect, shoulders rolled back and abs tight.
  • Grab a dumbbell in each hand and place your hand in such a way that your forearms are parallel to your head with your elbows in a straight line with your shoulders.
  • Press your forearms together in front of your face by bringing them close and then spread them back again in the previous      position.
  • Do 15 reps.

4. Lying Chest Fly:

Image: Shutterstock

Image: Shutterstock

This exercise for chest is one of the classic and most effective exercises for working on the pectorals. All you need is a pair of dumbbells and a stability ball or a bench to lie on.

  • Lie on a stability ball or a bench with your abs tight and shoulders pressed back into the bench.
  • Hold a dumbbell in each hand and raise your arms straight above.
  • Now spread your arms making a flying motion and bring them as low to your sides as you can.
  • Straighten your arms above.
  • Do 15 reps.

5. Incline Dumbbell Press:

Image: Shutterstock

Image: Shutterstock

Incline dumbbell press targets the chest and requires an exercise bench that is put into an incline. The same exercise can be done in neutral and decline positions. All three positions work on different area and angle of the same muscles.

  • Lie on the inclined bench with your back straight and shoulders pushed back.
  • Grab a dumbbell in each hand and raise your hands straight ahead.
  • Now press the dumbbells back near your chest.
  • Raise them to the original position again.
  • Do 15 reps.

6. Barbell Bench Press:

Image: Shutterstock

Image: Shutterstock

Barbell bench press is the main exercise for the chest. This again can be done in neutral, incline and decline positions. This exercise needs an exercise bench and barbell.

  • Lie back on the bench with your back straight and abs tight. Place your feet flat on the floor wider than shoulder width apart.
  • Place your hands in such a way that your forearms are perpendicular to the floor and grip the barbell firmly.
  • Now slowly press the barbell upwards by straightening your elbows.
  • Hold for 2-3 sec, and then lower it down.
  • Do 12 reps.

7. Wide Push-ups:

Image: Getty

Image: Getty

Wide push-ups are your regular push-ups with your arms placed wider than shoulder width. Push-ups are the classic exercise for the chest. These push-ups concentrate the effect on chest more because of the wider placement of hands.

  • Get into the push-up position on your hands and toes with your spine straight and abs tight. Beginners can do it on their      knees.
  • Place your hands wider than shoulder width apart in line with your shoulders.
  • Now press down by bending your elbows and go as low as you can.
  • Then push up to the starting position.
  • Do 12-15 reps.

[ Read: Benefits Of Butterfly Chest Workout ]

8. Incline Push-ups:

Image: Shutterstock

Image: Shutterstock

Incline push-ups put greater pressure on the chest area than neutral push-ups. You can use a stability ball, a block, stair or bench for doing these push-ups.

  • Begin in the push-up position with your toes placed firmly on the raised platform that you are using. This will position your      body in an inclined position.
  • Now do your regular push-ups for 5 counts.

9. Cat Pose:

Image: Shutterstock

Image: Shutterstock

Finish your chest exercise routine with a good stretch of the muscles you just worked on. It will prevent the stiffening of muscles and relieve all the cramps or soreness you might get.

  • Get down on your hands and knees. Keep your body relaxed but not slumped or hunched.
  • Now arch your back as low as you can. Your chest will move outward and your neck will stretch backwards.
  • Hold the stretch for 10 sec. Then relax.
  • Do it for 1-2 minutes.
3 Best CHEST EXERCISES FOR WOMEN In 3 Minutes


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Benefits Of Chest Exercises:

So the first question women ask is why should I do chest exercises? Here is the answer to this question.

  • Chest exercises won’t make your breasts bigger or smaller. But what they can do is lift those girlies a little higher. Chest exercises offer cost-effective ways to get rid of breast sagging.
  • Chest exercises do not make your breast rock hard. But, they enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
  • Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps and deltoids.

chest exercises for women are important as they define and improve the shape of the chest area and the breasts. These exercises help in making your upper body strong. So go pump some iron and start bench-pressing ladies. Why should men have all the fun?

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