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Chest Exercise for Women

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Women who follow a regular fitness regimen can enjoy the benefits of a healthy and well-shaped chest. It is a myth that only a surgeon's scalpel can improve the chest in women. Another common myth is that only men should have a strong and muscular chest. Right exercises combined with the right posture and balance can chisel a woman's chest in the most natural way. Working the chest muscles in the right way will help lift the chest (exercise will not make the chest large as many people assume).


A well-developed chest provides functional strength. Bust firms up when the muscle tone in the chest area is enhanced. Well-balanced chest exercises can lift the breast and chest muscles (pecs or pectorialis major) in women, these exercises strengthen the chest muscles and lift the breast tissues. Chest exercise is very beneficial for women who are losing weight, who have just delivered and who are overweight. Look for chest exercises with dumbbells that you can get done at home.


Chest exercises for women

Toning up the upper body is extremely difficult for women. The strength of the upper body is lower in women when compared to men. Numerous exercises can help in toning weak chest muscles. Popular chest exercises are bench press, pushups, incline bench press and decline bench press.


The key to any exercise schedule is to stretch the muscle you are working on. Make sure you stretch every muscle that you have worked on during your workout. The major areas that have to be focused upon during chest exercises are:


  • Upper chest area

  • Inner chest upper area

  • Outer chest upper area

  • Overall pec area that connects to the breast and supports the breast


Incline push-up

  • Lie down facing downwards.

  • Place your hands on a strong and secure bench, chair or desk.

  • Your hands should be positioned apart - a little broader than shoulder-width.

  • Position your feet hip-width apart and rest your toes on the floor.

  • Lower your body; your chest should be positioned 4-8 inches from the bench.

  • Go back to the original position by widening the elbows and pushing the body up.


Basic push-up with hands wide

  • Lie down facing downwards.

  • Keep your hands wide apart and high, your chest should not touch your hand when you are going down during the push-up.

  • Position your feet hip-width apart and rest your toes on the floor.

  • Perform the push-up.

  • Repeat as many times as you can and do a minimum of 3 sets.


Dumbbell bench press/Incline dumbbell press

  • Lie back onto a flat bench with a dumbbell in each hand.

  • Hold the weights parallel to each other.

  • Let the palms face outwards.

  • Hold your elbows at 90 degrees to your sides.

  • Lift the dumbbells upwards.

  • Hold for a moment, you will feel the contraction on your pectoral muscles.

  • Lower the dumbbells slowly to the initial position.

  • While lowering the dumbbell, ensure that the upper arms are parallel to the floor.

  • Repeat for 12 counts and 3 sets.


Decline chest press

  • Lie on your back on a declined bench.

  • Position your knees and feet in a position comfortable for you.

  • Lay your head on the bench giving support for your spine and neck.

  • Hold a dumbbell for each hand and let your palms face outwards.

  • Lift the dumbbells straight up and hold for a moment.

  • Bring the dumbbells back to the original position.

  • Repeat.


Incline dumbbell chest fly

  • Set the incline bench at 45 degrees.

  • Hold a dumbbell in each hand.

  • The palms should face each other.

  • Hold your elbows at 90 degrees to your sides.

  • As you squeeze your pecs, move both your hands towards each other or move it in a circular motion.

  • Hold for a moment as you feel the contraction on your pectoral muscles.

  • Repeat for 12 counts and 3 sets.


Forward hand pushes

  • Hold your hands in front of you and clasp the palms, similar to a praying posture.

  • Push your hands against each other and hold for a minimum of 10 seconds.

  • Continue the exercise for at least 15 minutes.


Tips for chest exercises

  • Remember to concentrate on the chest muscles while retaining the body posture and alignment.
  • Use dumbbells for exercising the chest as you can feel a better range of activity and stretch. The muscle contraction while exercising employs numerous muscles in the chest and adjoining musculature.
  • Do not forget to stretch your chest muscles after you work them.
  • Work the muscles in pairs, doing equal amounts of exercises with opposing muscle groups. If you're working the chest, you should also work the back.
  • To tone up the chest muscles, use less weight and increase the number of repetitions.
  • Exhale while you lift the dumbbells and inhale while you lower the dumbbells.
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Chest Exercise for Women