The Best Chest Exercises for Women

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There are many advantages to having a powerful chest, starting from the completely sensible—elevated shoulder stability, improved posture, and boosted calorie burn from the additional muscle mass, for instance—to the utterly aesthetic.

“By working your pecs, the muscles under your boobs, you can actually make your breasts appear perkier,” says licensed private coach Kristina Alai, health skilled at The Bay Club Company. Sure, elevated pec growth gained’t flip A cups into Bs, however they will create a lifted, rounder form to your chest, she says.

What’s extra, says Alai, is that almost all chest workouts can even have interaction and strengthen your shoulder, triceps, and core muscle tissue as nicely.

And there’s even higher information: Push-ups aren’t your solely choice! Try these 5 chest workouts, courtesy of Alai, to extend power and develop these below-the-boob muscle tissue. For greatest outcomes, Alai recommends incorporating chest-based actions like those beneath into your exercise routine twice every week.

Dumbbell Chest Press

How to do it: Sit on a bench with a lightweight to medium dumbbell (10 to 15 kilos) in every hand in order that the top of the dumbbell is resting in your thighs. Squeeze your elbows into your ribs and slowly decrease your self down onto the bench so that you just’re face up with the again of your head resting on the bench, holding the dumbbells on the entrance of your shoulders.

When you’re prepared to start, press your ft into the ground (in the event that they attain), and open your elbows in order that they’re at a 90-degree angle to your core. Then, exhale as you press each dumbbells concurrently away out of your chest and immediately over your shoulders. Inhale as you decrease again all the way down to chest peak.

Next, repeat the press 1 arm at a time. Keeping the dumbbell in your left hand resting on or simply outdoors your left shoulder, press the load in your proper hand straight up. Then decrease again all the way down to the chest. Switch sides and repeat in order that your left arm is doing the work. That’s 1 rep. Aim for 3 units of six to 10 reps.

Why it really works: “The Dumbbell Chest Press uses your pecs, biceps, triceps, shoulders, and pretty much every other muscle in your upper body,” says Alai. But the press doesn’t solely work your higher physique. In order to create a steady base on the bench, it’s essential to correctly have interaction your complete core musculature, she says.

Plus, “when we do upper-body exercises using both arms, we tend to favor one arm. By unilaterally working one arm at a time, you can see if one of your arms is weaker than the other, and then work through those imbalances,” says Alai.

Alternating Chest Press With Leg Lift

How to do it: Sit on a bench with a lightweight dumbbell (5 to 12 kilos) in every hand in order that the top is resting in your thighs. Slowly lie down onto the bench together with your ft stretched out straight in order that the again of your head is resting on the bench and most (however not all) of your legs are supported by the bench.

Holding the dumbbells on the entrance of your shoulders, squeeze your glutes and brace your core. Keeping the dumbbell in your left hand resting on or simply outdoors your left shoulder, press the load in your proper hand straight up, whereas concurrently lifting your left leg straight out and up as excessive as it may possibly go with out your mid-back lifting from the bench, whereas holding your foot flexed towards you. Your arm and leg needs to be absolutely prolonged on the identical time. Lower each, pause, then, swap sides and repeat in order that your left arm and proper leg are doing the work. Aim for 3 units of six reps per aspect.

Why it really works: “A lot of women skip chest exercises because they think they’re going to be boring,” says Alai. *Cough* push-ups *cough*. “I like to boost chest day by doing full-body strikes with a chest emphasis, like this alternating chest press with a leg raise.”

The leg raise engages your glutes, core, and quads and the dumbbell press works your chest and shoulders, so it really works you throughout. “Because shifting your higher and decrease physique requires lots of core stability and power, this can be a extra superior motion. I like to recommend beginning with a lightweight weight and dealing your method up from there,” says Alai.

Dumbbell Chest Fly

How to do it: Begin similar to you probably did for the Dumbbell Chest Press, however think about using lighter weights should you haven’t finished this motion earlier than. Lie flat on the bench with a dumbbell in every hand resting on the tops of your thighs or hips and together with your palms dealing with one another.

Using your legs to assist elevate the weights, raise the dumbbells to carry them with prolonged arms immediately over your chest. Keeping a slight bend in your elbows, inhale and decrease each arms out to the perimeters in a “T” (ensuring to not permit your elbows to dip beneath the bench) whereas your shoulder blades naturally squeeze collectively. When the dumbbells attain shoulder peak, pause, then exhale and squeeze your chest to drag the dumbbells again to beginning place. That’s 1 rep. Aim for 3 units of eight to 10 reps.

The greatest approach to make this motion simpler or tougher is by altering the load of the dumbbells. Remember, says Alai, the final 2 reps of every set needs to be robust–however not so robust that it’s important to compromise type or over-arch your again.

Why it really works: “The Dumbbell Chest Fly may seem like a total bro move, but it’s seriously great for improving chest strength and targeting and toning the side boob area,” says Alai. The motion targets the chest and shoulders, however it additionally works the stabilizing muscle tissue within the shoulders, triceps, and core, she explains.

Her largest tip? Slow down. “This is primarily a chest move, so if you don’t feel it deep in your chest, you’re likely going too fast. Try to bring your arms together on a count of two and back down on a count of two if the move feels too easy.”

Standing Cable Chest Press

How to do it: To start, alter the pulleys on the cable machine in order that they’re at chest peak on each side and choose the suitable weight. Grab onto each handles in order that your palms are dealing with inward, heart your physique so that you just’re in the midst of the machine, after which take 2 steps ahead. Based in your consolation, stand in a stagger-stance or together with your ft about hip-width aside.

When you’re prepared to start, squeeze your glutes and have interaction your core to maintain the remainder of your physique steady. Then, pull the handles down and out in a large arc in entrance of your physique till your palms meet in entrance of you at chest peak. Pause, squeeze your pecs collectively, then slowly return to the beginning place. That’s 1 rep. Aim for 3 units of 10 reps.

Why it really works: “If you’re in a gym with a cable machine, this is a great addition to a chest and upper-body workout because you can work the chest at slightly different angles,” says Alai. It primarily works your chest, shoulders, triceps and core.

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Cable Punches

How to do it: Begin similar to you probably did for the Standing Cable Chest Press, however stand so your ft are barely lower than hip-width aside.

When you’re prepared to start, squeeze your glutes and brace your core. Then, holding a flat backbone, maintain the deal with in your left arm in order that it is touching your shoulder at shoulder peak whereas punching your proper arm straight out in entrance of your shoulder. Retract your proper arm. Then repeat on the alternative aspect. Aim for 3 units of 10 reps per aspect.

Why it really works: “The Cable Punch is a unilateral exercise that helps build equal strength on each side of the body,” says Alai. The main muscle tissue you’ll use for this train are your pecs and shoulders for punching, and the core for holding you steady, she says.

(Editor references)

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