Best Chest Workouts for Women At The Gym And Home
Best Chest Workout For Women
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.
- Hand-release pushups work all of your major muscles (triceps included, of course)
- Can help you boost your pushup range of motion, since they force you to practice powering up off the floor.
- Start in a high plank position with shoulders over wrists.
- Keep core tight, bend elbows, and lower body all the way down on to the floor.
- At the bottom, lift hands a few inches into the air.
- Replace hands, then press back up to start. That’s one rep.
- Your elbows should point 45 degrees away from sides.
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.
- 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.
6.Lying Chest Fly
This move an be done on a bench or on the floor. Start with light weights and build your way up as your strength improves.
- Take dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor.
- If you are on the floor, bend your knees and press your feet into the floor.
- Maintain a neutral or flat back, and pull your shoulders down and back.
- Start with the dumbbells touching overhead in line with your chest.
- Inhale as you slowly lower the dumbbells in unison in a wide arc until they are level with your shoulders or chest, slightly bending your elbows.
- Exhale as you raise them back up in unison in a wide arc to the starting position.
- Perform 3 sets of 10-15 reps with 30 secs rest in between
7. Plank Rows
- This workout targets the chest, arms, back, shoulders, abs, and legs
- For an easy challenge, hold a bear plank position with your knees bent down and hovering about an inch off the ground.
- You can start without weights to get the movement and form correct.
- Start in a plank position with hands on dumbbells directly under your shoulders and feet hip-distance apart
- Maintain a strong and stable core while you lift the right weight off the floor and drive your elbow up towards the ceiling.
- Pause at the top, then return to the start position.
- Repeat on the opposite side.
- Each side is 1 rep.
- Do 3 sets of 10 reps
8.Seated Chest Press Machine
- Most gyms have a seated chest press machine perfect for strengthening and engaging your pectorals.
- Familiarize yourself with any machine and start with light weight, then add more as you get more comfortable with the equipment.
- Pick a setting where your arms are horizontal to the ground when fully extended.
- Sit on the machine and place your feet firmly on the floor about shoulder-width apart.
- Use a full grip around the handles
- Pull your shoulders back and down and engage your core.
- Exhale as you push the bars out to full extension without locking your elbows.
- Inhale as you return back to starting position in a slow and controlled manner.
- Last 3 reps should be challenging
- Perform 3 sets of 10-15 reps
Drink plenty of water before, during, and after every workout and incorporate a sufficient amount of protein in your diet to maintain muscle mass. Consider adding cardio, lower body, and core exercises to your boob workout for even better overall results.
Get a qualified Personal Trainer to start you off on a stronger foundation and get customized exercise program for you .