9 Effective Chest Exercises And Their Benefits For Women


Chest exercises often create confusion among women-whether to do them or not, and if yes, then what to do. After all we all love and hate our little ‘girls’! If you are in a quandary over chest exercises, here’s a simple answer—yes, you need chest exercises, your workout regimen can never be compete without them!

Effective Chest Exercises:

So here is your guide to the best and most effective chest exercises that you should include in your routine:

1. Standing Chest Stretch:

Before starting any exercise or routine, it is important to stretch out the muscles that you are going to work on to prevent any injuries.

  • Stand with your spine erect and abs tight.
  • Roll your shoulders back and lift your arms up, bending      them at the elbows in such a way that your forearms are parallel to your      head.
  • Push your hands back and open up the chest.
  • Hold the stretch for 20-30 seconds.

2. Camel Pose:

Camel pose opens up the chest and stretches the whole area really well. The pose also provides a good stretch to the back and also gives you a glowing skin!

  • Get down on your knees and place them a little apart      from each other.
  • Now bending backwards, take your arms behind you and      grab your heels with your hands.
  • Open up the chest, feel the stretch in both your chest      and back.
  • Hold the pose for 30 seconds.

3. Seated Dumbbell Fly:

This exercise works alternately on the chest muscles and upper back muscles. It is a beginner’s level exercise and requires a set of dumbbells.

  • Start with being seated on an exercise ball or a bench      with your spine erect, shoulders rolled back and abs tight.
  • Grab a dumbbell in each hand and place your hand in      such a way that your forearms are parallel to your head with your elbows      in a straight line with your shoulders.
  • Press your forearms together in front of your face by      bringing them close and then spread them back again in the previous      position.
  • Do 15 reps.

4. Lying Chest Fly:

This is one of the classic and most effective exercises for working on the pectorals. All you need is a pair of dumbbells and a stability ball or a bench to lie on.

  • Lie on a stability ball or a bench with your abs tight      and shoulders pressed back into the bench.
  • Hold a dumbbell in each hand and raise your arms      straight above.
  • Now spread your arms making a flying motion and bring      them as low to your sides as you can.
  • Straighten your arms above.
  • Do 15 reps.

5. Incline Dumbbell Press:

Incline dumbbell press targets the chest and requires an exercise bench that is put into an incline. The same exercise can be done in neutral and decline positions. All three positions work on different area and angle of the same muscles.

  • Lie on the inclined bench with your back straight and      shoulders pushed back.
  • Grab a dumbbell in each hand and raise your hands      straight ahead.
  • Now press the dumbbells back near your chest.
  • Raise them to the original position again.
  • Do 15 reps.

6. Barbell Bench Press:

Barbell bench press is the main exercise for the chest. This again can be done in neutral, incline and decline positions. This exercise needs an exercise bench and barbell.

  • Lie back on the bench with your back straight and abs      tight. Place your feet flat on the floor wider than shoulder width apart.
  • Place your hands in such a way that your forearms are      perpendicular to the floor and grip the barbell firmly.
  • Now slowly press the barbell upwards by straightening      your elbows.
  • Hold for 2-3 sec, and then lower it down.
  • Do 12 reps.

7. Wide Push-ups:

Wide push-ups are your regular push-ups with your arms placed wider than shoulder width. Push-ups are the classic exercise for the chest. These push-ups concentrate the effect on chest more because of the wider placement of hands.

  • Get into the push-up position on your hands and toes      with your spine straight and abs tight. Beginners can do it on their      knees.
  • Place your hands wider than shoulder width apart in      line with your shoulders.
  • Now press down by bending your elbows and go as low as      you can.
  • Then push up to the starting position.
  • Do 12-15 reps.

8. Incline Push-ups:

Incline push-ups put greater pressure on the chest area than neutral push-ups. You can use a stability ball, a block, stair or bench for doing these push-ups.

  • Begin in the push-up position with your toes placed      firmly on the raised platform that you are using. This will position your      body in an inclined position.
  • Now do your regular push-ups for 5 counts.

9. Cat Pose:

Finish your chest exercise routine with a good stretch of the muscles you just worked on. It will prevent the stiffening of muscles and relieve all the cramps or soreness you might get.

  • Get down on your hands and knees. Keep your body      relaxed but not slumped or hunched.
  • Now arch your back as low as you can. Your chest will      move outward and your neck will stretch backwards.
  • Hold the stretch for 10 sec. Then relax.
  • Do it for 1-2 minutes.

Benefits Of Chest Exercises:

So the first question women ask is why should I do chest exercises? Here is the answer to this question.

  •   Chest exercises won’t make your breasts bigger or smaller. But what they can do is lift those girlies a little higher. Chest exercises offer cost-effective ways to get rid of breast sagging.
  •   Chest exercises do not make your breast rock hard. But, they 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.

Chest exercises are important for every woman as they define and improve the shape of the chest area and the breasts. These exercises help in making your upper body strong. So go pump some iron and start bench-pressing ladies. Why should men have all the fun?

Was this article helpful? Share your feedback with us in the comments section below.

Leave your vote



Leave a Reply

Your email address will not be published.


Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.