The concept of fitness differs significantly between men and women, and has done so for a long time, until recently. Many women are rejecting the stereotype of thinning toned bodies in favor of a well-sculpted, powerful, athletic form. Slowly but steadily, the concept is evolving. As fitness-obsessed individuals, the one part of the body that most women seem to overlook when implementing a strict fitness regimen and stretches is their chest. The fact that women, like men, need to strengthen their pectoral muscles, also known as pecs, is an unspoken truth. Working on your pectoral muscles as a woman is one of the wisest decisions you can make, and you can do so with the help of effective chest exercises. There are several factors that may influence your decision to work toward well-developed pectoral muscles and a stronger, more flexible chest. Here we will discuss the best chest exercises for women and the benefits of chest exercise too.
Why chest muscles workout is necessary for women?
Pushing a garage door open, mowing the lawn, picking up grocery bags and baby carriers all require more than just strong biceps. Powerful core upper body strength is required, which is provided by powerful chest muscles, and this is exactly what these chest exercises provide. These exercises enable you to complete your daily tasks more efficiently and without becoming tired too quickly. Growing your bosom is another significant benefit of engaging in a good chest exercise regimen. Yes, that is a possibility. There are a few chest exercises that, when done correctly and consistently, will help you add mass and bulk to your breasts. If you are unsure of the most effective exercises, you can always seek advice from fitness professionals and instructors who will assist you in reaching your goal.
Some of the most important reasons why every woman should work on developing strong chest muscles are as follows:
- Different chest muscles workout strategies are designed to balance all of your upper body muscles. Slowly and steadily, your torso, like your chest, is shaped and toned, giving you a much better posture than before.
- Chest exercises are constantly working to reduce the pressure, stress, and tension on and around the bones and muscles of the chest.
- Another interest you should cultivate in order to encourage yourself to build stronger pec muscles is getting stronger arms and shoulders in return. Practicing chest exercises also helps to strengthen and trim the muscles around your shoulder and forearms.
Best chest exercises for women
When it comes to fitness, your chest is frequently overshadowed by other areas that are more prone to fat accumulation (your hips, thighs, and stomach). Breast exercises, on the other hand, have the ability to transform not only your chest but also your entire upper body posture. Furthermore, a good chest workout for women tones and shapes your shoulders. To reap the strengthening benefits of exercise for this part of your body, try the following chest muscle workouts.
Push-ups on the knees
The pectoralis major and tricep muscles are worked in this breast lift exercise. Kneel on an exercise mat as if you were performing a push-up. The space between your hands should be slightly wider than the width of your shoulders. Maintain a neutral spine and tighten your stomach muscles. Lift your lower extremities while resting on your knees. Your body is now supported by the palms of your hands and your knees. Lower your body to the ground by bending your elbows. On the way down, you should feel some stretching in your chest. Return to the starting position and perform three sets of ten repetitions.
Shoulder press with elbow squeeze
To begin this boob-lifting exercise for chest, place your feet shoulder-width apart on the ground. Hold dumbbells in both hands, palms facing in, and raise them to eye level. In front of you, your elbows should be bent at a 90-degree angle. Maintain a parallel line with your upper arms and spread them out to the sides. Then, fully extend your arms and raise the dumbbells above your head. Return to the starting position and repeat 15 times.
Pushup with hand release
Hand-release pushups work all of your major muscles (including your triceps) and can help you improve your pushup range of motion by forcing you to practice powering up off the floor. Start in a high plank position with your shoulders over your wrists. Maintain a tight core, bend your elbows, and lower your body all the way to the floor. Lift hands a few inches into the air at the bottom. Replace hands, then return to the starting position by pressing up. That counts as one rep.
Bear plank shoulder tap
This move not only works your chest but also works your core hard. Begin on all fours, with knees elevated a few inches off the floor. Maintain a flat back and level shoulders and hips while lifting your left hand off the mat and bending at the elbow to tap your right shoulder with it. Replace the left hand, then do the same on the opposite side. That counts as one rep. Keep your abs engaged by pulling your belly button toward your spine to keep your shoulders and hips from moving during the exercise.
Lying chest fly
This move is excellent for strengthening your chest muscles and can be performed on a bench or the floor. Begin with light weights and gradually increase as your strength improves. Lay supine on a flat bench with a dumbbell in each hand and press your feet into the floor. Bend your knees and press your feet into the floor if you’re on the floor. Keep your back neutral or flat, and pull your shoulders down and back. Begin with the dumbbells in line with your chest, touching overhead. Inhale as you lower the dumbbells in a wide arc in unison until they are level with your shoulders or chest, slightly bending your elbows. Exhale as you raise them in unison in a wide arc back to the starting position.
Standard chest press
A chest press can be done on a bench, but preference is lying on the floor. You don’t have any help from your legs, so it’s more of a challenge for your upper body! Furthermore, because the range of motion ends at the floor, you put less strain on your shoulders. Take a dumbbell in each hand and lie supine (on your back) on a flat bench, pressing your feet into the floor. Bend your knees and press your feet into the floor if you’re on the floor. Throughout the movement, your head, shoulders, and buttocks should make contact with the bench or floor.
Chest Squeeze (Isometric)
Isometric work isn’t often given the credit it deserves, but this simple move causes the burn. Hold a pair of dumbbells at chest height with your elbows bent and palms facing in. Stand tall, with your left foot slightly in front of your right, and your hips facing forward. Squeeze the dumbbells together and press straight up until the elbows are slightly higher than the shoulders. Hold for five seconds, then return to the beginning. That counts as one rep.
This classic chest workout move works your entire body and is oh-so satisfying to master. Start in a high plank position, with your shoulders over your wrists, your core tight, and your legs straight and engaged. Maintaining a straight line from head to heels, bend elbows and lower body in one piece to the floor. To begin, press the back button. That counts as one rep. During a pushup, the elbows should be 45 degrees away from the ribs.
Dumbbell plank rotation
This breast lifting exercise works your chest, shoulder, and lower back muscles in addition to your abs and obliques. Position your hands beneath your shoulders and your feet slightly wider than hip-width apart in the plank pose. Dumbbells should be held in both hands. Twist your torso and raise your left hand to the sky. Return to the starting position with your left hand. Do the same with your right hand. Perform three sets of eight to twelve reps.
Pushups on an angle
If full pushups aren’t quite working for you, this modification will help you get there. Start in a high plank position with your hands elevated on a firm surface, such as a workout bench or coffee table. The shoulders should be stacked over the wrists, the core tight, and the legs straight and engaged. Maintain a straight line from head to heels and bend elbows to lower body in one piece toward surface. To begin, press the back button. That counts as one rep.
Kneeling chest press to triceps extension
This combo move strikes your chest as well as the back of your arms. Begin by kneeling with your knees slightly wider than your hip distance apart. Holding a dumbbell in each hand, extend your arms straight out in front of your chest. Bend your elbows to pull the dumbbell toward your chest, then straighten your arms. Then, raise the dumbbell overhead and bend at the elbows to lower the weight behind the head. Finally, return to the starting position by extending the elbows and pressing the dumbbell back up overhead. That counts as one rep.
Single-arm dead bug press
The press’s single-arm action requires control and coordination and is an excellent way to challenge your core while also getting that push. Lie on your back with your legs lifted and your knees bent so your shins are parallel to the floor. Extend your left arm straight up toward the ceiling (palm facing inward) and hold a dumbbell in your right hand with your elbow about 45 degrees away from your ribs. This is your starting point. Extend your right arm and press the dumbbell straight up toward the ceiling. Once the right arm is fully extended, slowly bend at the elbow and return to the starting position. That counts as one rep. complete all reps on this side, then repeat on the opposite side.
This boxing move is designed to strengthen and target the chest. Begin by assuming a proper boxing stance. Bend your left arm 90 degrees and swing it across your body as if punching someone in the jaw. For more power, rotate your hips and pivot your knees. Then, on the opposite arm, repeat.
Goblet squat with press
This full-body functional exercise engages all major muscle groups. Choose a light weight if you’re just starting a chest strengthening program so you can push out safely. Start by standing tall with your legs shoulder-width apart and your core engaged. Hold a kettle bell, dumbbell, or water jug against your chest, elbows underneath the weight. As you lower down, keep your feet completely flat on the ground and push your knees out. Maintain a lifted chest as you press your arms directly out in front of you at the bottom of the squat. As you stand back up, bring your arms back into your chest and engage your glutes.
Elevating the feet increases the difficulty of traditional pushups and further challenges the core. Because of the downward angle, this exercise works your shoulders more than traditional pushups. Begin in a plank position with your feet elevated on a chair, bench, or step. Lower your body until your upper arms are parallel to the mat, with your elbows pointing 45 degrees away from your body. Then, again, press up. That counts as one rep. Before progressing, make sure you can successfully complete 8-12 solid pushups from the floor. Looking for a fun way to decline? To prepare for the next step, try a decline high plank.
Mountain climber pushup
This move engages your core and increases your heart rate. Begin in a high plank position. One pushup is required. Then, to perform a mountain climber, pull the right knee toward the chest, return to the starting position, and quickly repeat with the left. Continue to alternate for a total of four counts. That counts as one rep. When doing mountain climbers, keep your shoulders stacked over your wrists.
Dolke enjoys this effective yoga pose for opening and strengthening the chest. It’s a great move to do at the start or end of your chest workout. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and firmly press through your palms and knuckles. Exhale as you tuck your toes into your socks and push back through your hands as you lift your knees off the floor. Gently straighten your legs and raise your pelvis to the ceiling. Rotate your upper arms outward to broaden your collarbone.
Benefits of chest exercise
If you want your chest to look fuller and more toned, you must challenge it with resistance, just like any other muscle. Resistance-training exercises are the most effective way to accomplish this. Compound exercises like the bench press, dumbbell press, push up, and dip are great for challenging the upper body’s pushing muscles and developing a perkier chest. Muscle imbalances occur when certain parts of your body (arms, legs, core, etc.) are trained more frequently and intensely than others. These imbalances can lead to bad posture, movement dysfunction, and potential injury over time, not to mention the fact that your physique will appear unbalanced.
Because all three muscle groups are involved in upper body pushing exercises, the best chest exercises are also some of the best exercises for strengthening and toning your shoulders and triceps. This means that not only will the appearance of your chest improve, but the appearance of your entire upper body will improve as well, making your physique pop whenever you wear tank tops, dresses, athletic wear, or any other type of clothing in general. The chest is one of the body’s largest muscle groups. As a result, when you do compound exercises that use a large amount of muscle, you burn more calories during your workout than if you just did a bunch of isolation exercises like kickbacks and side laterals.
- If nothing else, consider training your chest for the extra calorie burning and metabolic boost it will provide to your workout!
- Pushing is a primal movement, which means we were designed to do it. Every pushing movement you do, from opening a door to throwing a punch in kickboxing class, involves your chest. Training your chest will make you stronger in these everyday situations, making your body more resilient in the long run.
- Benefits of chest exercise include improved posture. The pecs, as one of the largest muscles in your upper body, they play an important role in maintaining good posture. Your pecs, along with your back and shoulder muscles, help to stabilize the shoulder joint.
- In addition to improve your posture, strengthening and lengthening your chest muscles can help you breathe more deeply. This is due to the pecs’ attachment to your ribs, which expand with each breath.
- Contrary to popular belief, doing pectoral exercises will actually make your breasts bigger, not smaller. By building muscle around the breast tissue, you can get more lift and support.
- Even if you aren’t aware of it, you use your pecs a lot during daily activities. Lifting, holding, squeezing, or pushing requires your pecs, so it doesn’t hurt to have a little extra strength in that muscle group.