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This is for all the ladies who work out. Name four parts of your body you concentrate on when making a workout regime for yourself? Hold on! I will do it for you. They are abs, legs, arms and bust.
These four areas become the core of a woman’s exercise routine and rightfully so. However, let's focus on your bust for a moment. Who would mind a well-toned chest after all?
Let me clear out one point right now. A lot of women think that exercises meant for your chest will decrease their breasts size.
Well, that is not true at all. These chest workout tips will only help you build muscles and lose the excess fat. This is similar to the exercises you do for the other areas that lead to shedding off excess fat throughout your body and not just in a specific part.
So let us get started with 6 effective chest exercises for women. These might require an exercise ball or a set of dumbbells so have them at your disposal.
#1 Push-ups
This is one of the most common exercises you will hear of. Most of you must have even done it multiple times before. But there is a specific posture and method you must follow in order to get maximum benefits out of this exercise.
Instructions:
Step 1: Get on your fours. Your palms are supposed to be wider as compared to your shoulders. Your feet must be close together. Here, you need to see that your body forms a straight line from your toe all the way up to your head.
Step 2: Slowly, bend your arms so as to lower your body. Come down to bring your chest close to the floor. Do not arch your back when you do this exercise. Your torso must be engaged and your chest must be pulled up.
Step 3: Hold for a second and get back up to the initial position. Repeat.
Do 2 sets of 10 reps each and gradually increase it to 15 per set.
Next up: Dumbbell Plank Rotation
#2 Dumbbell Plank Rotation
This exercise will not only work your chest but also your abs.
Instructions:
Step 1: Get in the plank position with your arms placed firmly on the ground. Now, get a hold on two dumbbells and rest your body weight on it. Your hands must be under your shoulder and your feet must be apart.
Step 2: Slowly twist your torso and extend your right hand towards the ceiling. You need to keep your left-hand firm.
Step 3: Bring your right arm back and repeat for the left arm. This completes 1 rep.
Do two sets of 10 reps each.
Next up: Dumbbell Bridge Chest Press
#3 Dumbbell Bridge Chest Press
Instructions:
Step 1: Lie on your back and hold a dumbbell in each hand. Bend your knees and keep your feet flat on the ground.
Step 2: Extend your hand over your chest such that your palms are facing forward.
Step 3: Lift your hips up so as to get a straight line from your shoulder to your knees.
Step 4: Bend your elbow and lower your arms to get the dumbbell close to the side of your chest.
Step 5: Extend them back to the initial position and repeat.
Do two sets of 10 reps each.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.
Next up: Push-ups With Elevated Feet
#4 Push-ups With Elevated Feet
Instructions:
Step 1: Lie face down on the floor and keep your palms a little wider as compared to your shoulders.
Step 2: Place your toes on the edge of a couch such that your body is elevated.
Step 3: Push through your arms to get into the push-up position such that your arms are extended. Squeeze your pecs and chest for this movement.
Step 4: Pause for a second and lower back to the initial position. Repeat.
Do two sets of 10 reps each.
Next up: Chest Flyes
#5 Chest Flyes
Instructions:
Step 1: Lie on your back and bend your knees such that your feet are flat on the floor. Hold a dumbbell in each hand. You can do this on a bench, too.
Step 2: Lift your hips towards the ceiling to get in the bridge position such that your body is straight from your knees to your shoulder. Lift your hand straight over your chest.
Step 3: Bend your elbow and lower your arms to bring it just outside your chest. Step 4: Wait for a second and bring it back to the original position. Your palms must face each other. Repeat.
Do two sets of 10 reps each.
Next up: Tricep Dips
#6 Tricep Dips
Though this exercise is great for the triceps, it also helps in reducing fat from your chest.
This exercise is great for triceps and chest.
Instructions:
Step 1: Sit on a firm chair. Place your hand on the edge of the chair such that your fingers face forward.
Step 2: Extend your legs forward and tip-toe forward so that your hips and lower body are in the air. Your knees must not be bent.
Step 3: Bend your elbow and lower your body until your arms are at 90 degrees.
Step 4: Push through your arms and lift your body up. This is 1 rep. Repeat.
Do two sets of 15 reps each.
Did we miss out on any exercises from our list? Sound off your opinions in the comments section below!
