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7 Best Chest Exercises For Women

Reebok Crossfit Launch - Germany
Reebok Crossfit Launch - Germany
Malavika Kanoria

Women do work hard on their body and it is just not the abs or the legs that they work on. It is the overall development they are concerned about. One region that does not come out as a surprise is the chest area. Women work on their chest with a lot of sincerity because they are not only aiming for muscles and strength but also for firm and perky breasts. It is one of the most prominent muscle groups, for both men and women and hence a good balance between the upper body and the lower body becomes important.

There are some points that you must remember before you start working on your chest. They are:

1. As far as the chest area is concerned, heavy pressing motions are recommended.

2. Concentrate on compound exercises as they enable you to use more weight.

3. You need not do too many sets. As long as you maintain the posture and speed, you are good to go.

4. Do not make your chest day extremely tedious. It is the best if you stick to a few exercises and do them perfectly instead of being all over the place.

5. There are 3 angles that must be incorporated when you are working on your chest. They are inclined, middle and lower.

Let us get into the best chest exercises for women to get firm breasts and strong chest!


Exercise #1

Push-up:

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Instructions:

Step 1: Get down on the floor with your palms right under your shoulder, your arms extended without a bend and your toes firmly placed on the ground. Let your body form a straight line from your head to your heals.

Step 2: Now, lower your body by bending your elbows outwards and go as low as you can. Do not touch the floor.

Step 3: Push back and extend your arms to get back to the initial position. Repeat.

Do 2 sets of 15 reps each.

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Next up: Chest Presses

Exercise #2

Chest Presses

You will need a stability ball for this exercise.

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Instructions:

Step 1: Lie with your upper back on the stability ball and bend your knees so that your feet are flat on the floor.

Step 2: Grab a dumbbell in each hand and extend your arms straight towards the ceiling such that your palms are facing forward. Your arms need to be extended over your shoulders.

Step 3: Lower your arms down by bending your elbows sideways. Go down until your upper arms are little lower than being parallel to the floor.

Step 4: Hold for a second and get back to the initial position without locking your joints. Repeat.

Do 2 sets of 15 reps each.

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Next up: Dumbbell Chest Flyes

Exercise #3

Dumbbell Chest Flyes

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Instructions:

Step 1: Lie down on the floor and get on the tabletop position. Hold a dumbbell in each hand such that your palms are facing each other and your arms extended over your chest. Do not lock the joint.

Step 2: Lower your arms to the side and go as low as possible. Your arms must be in a specific position throughout the motion.

Step 3: Pause for a second and get back up. Repeat.

Do 3 sets of 15 reps each.

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Next up: Decline Push-ups

Exercise #4

Decline Push-ups

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Instructions:

Step 1: Get down in the push up position, but place your toes on a stability ball or on the edge of a chair. Your body will be inclined, but you must form a straight line from your head to your heels.

Step 2: Bend your elbows and do a normal push-up.

Step 3: Push yourself back up and repeat.

Do 2 sets of 15 reps each.

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Next up: Cobra Lat Pulldown

Exercise #5

Cobra Lat Pulldown

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Instructions:

Step 1: Lie down on your tummy. Extend your arms in front of you and your legs behind you.

Step 2: Slowly lift your upper body off the floor. Simultaneously, bend your arms sideways so as to bring your shoulder blades closer. Your elbow needs to form a 90-degree angle.

Step 3: Get back down and extend your arms straight ahead. Repeat.

Do 2 sets of 20 reps each.

Next up: Medicine Ball Push-ups

Exercise #6

Medicine Ball Push-ups

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Instructions:

Step 1: Get down in the extended push-up position but place your right hand on the medicine ball.

Step 2: Maintain your push-up position and lower down by bending your elbow.

Step 3: Push back up by extending your arms and roll the medicine ball to the other side. Repeat.

Do 1 set of 15 reps on each side.

Next up: Dumbbell Squeeze Press

Exercise #7

Dumbbell Squeeze Press

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Instructions:

Step 1: Lie down on a bench with your feet on the floor. Hold a dumbbell in each hand and extend your arms right over your chest. Your palms need to face each other.

Step 2: Let the weights touch each other and simultaneously squeeze them as much as possible.

Step 3: Do not loosen your grip, keep the dumbbells together and lower them down towards your chest by bending your elbows sideways.

Step 4: Push them back up and repeat.

Do 2 sets of 15 reps each.

Edited by Kumud Ranjan

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