15 Chest Exercises For Women
1. Incline Dumbbell Press
The incline dumbbell press targets the chest and requires an exercise bench that is on an incline. This exercise can also be done in the neutral and decline positions. All three positions work on different areas and angles of the same muscles.
2. Barbell Bench Press
The barbell bench press is one of the main exercises for the chest muscles. This can be done in the neutral, incline, and decline positions and needs an exercise bench and barbell.
3. Camel Pose
The Camel Pose opens up the chest and stretches the entire area well. It also provides a good stretch to the back and can give you glowing skin.
4. Overhead Shoulder Press
Yes, this exercise is for the shoulders, but it is also an excellent exercise for the pectorals (chest muscles). Grab a dumbbell in each hand and follow these steps.
5. Wall Push-ups
Wall push-ups are good calorie burners and muscle toners. They target the chest muscles, biceps, deltoids, lats, rhomboids, and core muscles.
6. Decline Push-ups
Decline push-ups put greater pressure on the chest area as compared to neutral push-ups. You can use a stability ball or a block for doing these push-ups.
7. Lying Chest Fly
This exercise is quite similar to the seated chest fly and is one of the classic and most effective exercises for working on the pectorals. All you need are a pair of dumbbells and a stability ball.
8. Seated Dumbbell Fly
This exercise works alternately on the chest and upper back muscles. It is a beginner level exercise and requires a set of dumbbells.
9. Standing Chest Stretch
Do this exercise to stretch the muscle you are going to work on to prevent any injuries.
10. Dumbbell Plank Rotation
Planking is great for your core, and modifying it just a little can make it great for the chest muscles.
11. Wide Push-ups
Wide push-ups are your regular push-ups with the arms placed wider than shoulder-width apart. They concentrate the effect on the chest more because of the wider placement of hands.
12. Isometric Chest Exercise
This exercise does not need any equipment. It is an isometric exercise, which means that you will use the strength of your body to work the muscles without any visible body movement.
13. Staggered Chest Press
This exercise may seem intense (which it is), but it is a fun, break-the-norm exercise. You need a light resistance band and a place to anchor the band.
14. Dumbbell Bridge Chest Press
This is a combination of a bridge and a chest press. It targets your lower back, glutes, hamstrings, and chest muscles. You need two dumbbells for this exercise.
15. Medicine Ball Push-up
This is a challenging push-up. But with a little practice and initial help, you can do this exercise in perfect form. You need two medicine balls for this exercise. These are the 15 best effective chest exercises for women. Now, let’s look at the benefits of including chest exercises in your workout routine.
Benefits Of Chest Exercises
From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages. Here are the benefits:
Chest exercises will not make your breasts bigger or smaller, but they can help improve the shape of your breasts and offer a cost-effective way to get rid of breast sagging. Chest exercises enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape. Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps, and deltoids. Working the pectoral muscles also prevents breast sagging.
Do chest workouts make the breasts smaller? No, chest workouts do not make breasts smaller. These exercises work on your chest muscles, neck, shoulder, and upper back. You can expect to see a change in the muscle tone of your upper body. Do chest workouts make the breasts bigger? Your breasts may not get bigger, but the muscles underneath the breasts may get enhanced if you do chest exercises regularly. How many times a week should I work my chest? It depends on your fitness goal. Typically, doing chest exercises once or twice a week should help shape up your chest and upper body. Please talk to your trainer to reduce the risk of injury. How can I lift my breasts with chest exercises? You can lift your breasts by doing chest exercises using your body weight, dumbbells, barbells, resistance bands, etc. Take the help of a trainer to learn the correct posture and breathing techniques. Do chest fly, incline chest press, wall push-ups, and wide push-ups. Can chest exercises cause breast pain? Yes, vigorous chest exercises may cause breast pain due to the pressure and stretching of the skin and pectoral muscles. Which exercise reduces chest fat for females? The exercises mentioned above like the overhead shoulder press, wall push-ups, staggered chest press, and seated dumbbell fly can help reduce chest fat for women.
