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Women, have you been doing upper body exercises hoping that your chest will get firm and perky? Well, including all exercises in one routine and terming it as an upper body workout regime will do you no good.
To work on your breasts, you will need to get into a full-fledged workout routine specially tailored for this area. Working on your arms, shoulders, chest and back at the same time is not a good idea.
We will talk about a super effective chest workout routine and also look at some pointers that you must keep in mind before you start working out at home.
1. The way your shoulders interact with your chest is very important. Make sure that most of the movements are done with the help of your chest muscles. Push your chest up and do not shrug your shoulders. We are talking about a chest workout here, not a shoulders workout.
2. You will need your triceps for a lot of chest exercises. So make sure that you add a few triceps exercises to your routine.
3. Warm up session is extremely important. It helps your muscles open up. You can do a few stretches or just walk on the treadmill. Take it seriously as a good warm-up session can prevent a lot of injuries.
4. Do not get so stoked with the idea of a perfect chest that you start working on it every day. 3 times a week is perfect. Give your body some time to rejuvenate. Do not overdo the workout.
5. Do not speed through the process. Pay attention to your posture and speed. The way you do your presses and flyes can make or break the full regime. Be slow and steady.
Now, let us look at an easy chest workout routine for women that can be done at home:
Exercise #1
Shoulder Press with Elbow Squeeze
Instructions:
Step 1: Stand with your feet about hip-width apart. Hold a pair of dumbbells and extend your arms sideways to keep your arms parallel to the floor. Now, bend your elbows at 90 degrees. Make sure that your elbows are under your wrists. Your palms will face forward.
Step 2: Slowly, bring your arms towards the middle of your body.
Step 3: Get back to the initial position. Push your arms up to extended them over your head.
Step 4: Get back to the starting position and repeat.
Do 3 sets of 15 reps each.
Also, read 5 Explosive Chest Exercises At Home For A Bigger Chest
Next up: Chest Fly
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Exercise #2
Chest Fly
Instructions:
Step 1: Lie down on the floor and hold a pair of dumbbells. Get to the tabletop position with your knees bent at a right angle and your calves parallel to the floor.
Step 2: Extend your arms over your chest and make sure that your palms are facing each other.
Step 3: Bend your elbows a little and lower the weights down to the side. Go until you feel a stretch.
Step 4: Hold for a second and return to the initial position. Repeat.
Do 3 sets of 15 reps each.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest
Next up: Push Ups
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Exercise #3
Push Ups
Instructions:
Step 1: Get down on all your fours such that your arms are extended under your shoulders and your body is forming a straight line from your head to your heels.
Step 2: Bend your elbows and lower your body toward the ground such that your chest is just a few inches away from the floor.
Step 3: Push through your arms to get back to the initial position and repeat.
Do 2 sets of 12-15 reps each.
Also, read 5 must-do lower pec workouts to power up your lower chest.
Next up: Dumbbell Plank Rotation
Exercise #4
Dumbbell Plank Rotation
Instructions:
Step 1: Hold a dumbbell in each hand and get into the high plank position with your arms extended under your shoulders and your body forming a straight line from your head to your heels.
Step 2: Lift the left dumbbell off the ground and rotate your body to the left so as to extend your arms towards the ceiling. Look at the weight as you do this movement.
Step 3: Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 15 reps each.
Next up: Bridge and Chest Press
Exercise #5
Bridge and Chest Press
Instructions:
Step 1: Lie down on the ground and bend your knees to place your feet on the floor. Hold a dumbbell in each hand and extend your arms over your chest with your palms facing forward.
Step 2: Push your hips up toward the ceiling such that your body forms a straight line from your knees to your shoulders.
Step 3: Bend your elbows and lower the weight down to your side. Go down until you feel a stretch.
Step 4: Push the weight right back up to get to the initial position. Repeat.
Do 2 sets of 15 reps each.
