It is usual that when training, we focus on working the abdominal area, buttocks, and legs. We forget to perform chest exercises for women. However, it is one of the areas that suffer the most from the effects of time, our vital situation ( pregnancy, lactation, menopause, etc.), hormonal changes, etc.
Why don’t we work our chest enough? Maybe we have the typical gym “muscle” in our heads doing the bench press while screaming, doing the last repetition to failure, and you think… this is not for me. The truth is that there are two aspects to consider: the first is that the breast can work in many different ways, entertaining without “giving the show” in the gym. And the second is that we all like to keep that firmness in the chest and show off a lovely neckline.
BEST CHEST EXERCISES FOR WOMEN AT HOME WITHOUT EQUIPMENT
Today’s post can help us achieve this goal by knowing some simple chest exercises for women. That will tone our chest to combat sagging, loss of volume, and the appearance of the dreaded stretch marks and make us work other muscles of the shoulder, arm, and abdomen – also involved in the action of the pectoral. And that will favor the creation of muscle and the loss of fat.
Not only will they tone our chest to combat sagging, loss of volume, and the appearance of the dreaded stretch marks. But it will also make us work other muscles of the shoulder, arm, and abdomen.
At this point, we can ask ourselves. What are chest exercises for women better? This simple question has some nuances in its answer. It depends. We have to consider that we must individualize when making routines, taking into account factors such as our state of form, material and available means, possible injuries or pathologies, etc.
So what may work for one person may not work for another. Each case must be treated in a personalized way. The best advice is to use a personal trainer or fitness technician to design the individualized plan that best suits you.
RECOMMENDATION WHEN PERFORMING EXERCISES TO TONE A WOMEN CHEST
- Train your chest at least twice a week.
- Dedicate about 15 minutes to chest toning exercises.
- Perform three sets for each exercise, about 12 to 15 repetitions (and about 30 seconds of rest between each series).
- Combine strength exercises with aerobics for a global work of the body that helps us promote muscle and fat loss.
- Take into account the correct performance of chest exercises to be more effective and reduce injury risk.
- Combine exercise with a diet based on real food and respect about 8 hours of rest a day.
- Keep in mind that with chest exercises, we will NOT increase in size. Our main objective is to restore firmness and elasticity in the muscle fibers and work the chest not to look saggy or flaccid.
Here are some exercises to tone a women chest in a general way. Although we describe some of them adapted to the physical level of who will do it. When in doubt about their execution or adaptation to our level. We should consult a professional in the fitness sector that can advise us in a more individualized way.
FIVE BEST CHEST EXERCISES FOR WOMEN
The following selection of best chest exercises for women can be made at home or in the gym with a simple material such as FitBall, rubber bands, dumbbells, and, in some cases, only with your body weight.
1. PUSH UPS FOR CHEST
It is a well-known exercise to tone the chest of women, and it is that it is the traditional push ups for chest. You must try to perform an excellent technical execution to guarantee a better job and minimize injury risk. The ideal is to do it horizontally, but if you are not capable due to your physical condition, you can start with slopes on the wall. Once we adopt the body, we can do them on the floor, supporting the knees. And if we are already in good physical condition, we can do countless variants to involve other muscles, apart from the chest itself.
2. SCISSORS EXERCISE
It is performed standing up, with the legs spread approximately shoulder-width apart, stretching the arms parallel to the ground and performing a horizontal scissor movement.
3. DUMBBELL PRESS ON THE FLOOR
This chest exercise for women at home is performed on the back with the back well supported, the legs bent, and the feet are resting on the floor. We grab two dumbbells – always the same weight – and hold them at chest height, forming an angle of 90º with the arms.
Next, we raise the dumbbells until the arms are fully extended, and we return to the starting position. The exercise must be carried out with the maximum possible muscular control to execute it correctly and avoid injuries.
4. TILT EXERCISE
For this exercise to tone a woman’s chest, we must stand with our feet together and a dumbbell with a suitable weight in each hand. You must be able to perform several repetitions with some ease. We bend our torso to form a 90º angle with our legs and let our arms drop straight forward. In this position, we begin the movement that consists of raising the arms laterally with slight flexion of the elbows and reaching the line of the shoulders. We breathe in the rising phase and expire in the lowering stage.
5. BRIDGE WITH DUMBBELL ALTERNATING CHEST PRESS
In this last chest exercises for women, we stand on a mat on our back with the knees bent and our feet fully supported on the carpet, and with a separation equal to the distance of the hip. Next, we will perform a pelvic lift by squeezing the glutes firmly. Simultaneously, and with a dumbbell in each hand, we will raise the arms one by one, alternately. Remember that the weight of the dumbbell has to adapt to our physical condition.
At the end of the chest exercises routine for women, we will stretch to avoid injuries and work on flexibility. And don’t forget to hydrate properly!