Best Chest Workouts for Women At The Gym And Home
Best Chest Workout For Women
Contents
Women have no need to fear training their chest. Your chest is a major muscle group and should be trained as often as every other muscle group in your body if you want it to become stronger and more toned.
Chest muscles beneath the breasts and the connective tissue within the breasts support their weight but do not contribute to their size. Working out does not directly affect the breast tissue, but exercising and strengthening the surrounding muscles can enhance the appearance of the chest.
Everyone wants a physique that is athletic, strong and curved, In other words, a body that lifts well and looks even better. … Anyway, the chest – which mainly consists of the pectoralis major and pectoralis minor – is a notoriously difficult muscle to build.
Sooner or later, the effects of aging catch up to all of us, and sagging in your chest area is one of them. If it bothers you, consider incorporating a few breast exercises into your fitness routine for the appearance of a firmer, perkier bust.
There’s no workout that can lift your breasts. That’s mostly because exercise only works your muscles, not sagging skin.Chest Exercises will strengthen and tone up all of your chest muscles and improve your posture.
How long does it take to build muscle for a woman?
It takes time to really build up your pectoralis muscles to get a bigger chest. Most programs take 10- to 12-weeks of steady determination for a noticeable difference.
Gaining muscle is a slow process. It can take about 3-4 weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing.
Chest Exercises for Women At The Gym And Home
1.Modified pushups or knee pushups
Modified push-ups work all your upper body muscles, including chest, back, shoulders, biceps, and triceps. They even help strengthen your core.
How to to do a modified pushup
- Lie on the ground and put your palms on the outside of your chest.
- Push your body all the way up until your arms are almost straight, but keep a slight bend in your elbows.
- Slowly lower your body back down using controlled resistance.
- Keep your elbows in at your sides.
- Do three sets of 12.
3. Dumbbell Chest Press
How to do Dumbbell Chest Press
- Lie on the ground with your feet flat and knees bent. Hold dumbbells directly above your chest, palms facing forward.
- Keeping your stomach in and shoulders down, bring both of your arms down towards the ground.
- Squeeze your chest muscles.
- Push the dumbbells back to the starting position so they meet at the top.
- Perform 3 sets of 8–15 reps.
4. Cable Crossover
By using cables to provide continuous, stable resistance, this exercise engages the small chest and pectoral muscles.
How To;
- Stand with your feet hip-width apart and bring one foot forward.
- Slightly bend your chest forward while holding a cable handle in each hand.
- Ensure your hands are above your shoulders and keep elbows bent.
- With arms fully extended, bring your hands together slowly in a broad, arcing motion.
- Return to the starting position slowly,
- Do 3 sets of 10 reps.
5. Incline Bench Press
- Lie on your back on a bench that’s inclined at an angle of 45 to 60 degrees.
- Hold a dumbbell in each hand and place your feet on the ground.
- With palms facing forward, push upwards until you reach a position above eye-level and your elbows are straight.
- Bring dumbbells down towards your upper chest while keeping your elbows in line with your wrists.
- Do 3 sets of 10-15 Reps.
