Most women tend to complain that they don't have enough upper body strength, because they fear that doing chest exercises will make their shoulders too broad. The truth is that proper chest exercises don't make a woman's shoulders broad. Actually, chest exercises are some of the best workout routines that can help women tighten and lift up their breast, and strengthen their shoulder muscles. Below, I have outlined four chest exercises for women.
Push Up
- Lay on the floor
- Keep your legs straight and bend your arms
- Keep your palms facing down, close to your chest
- Lift your body from the floor by straightening your arms
- Your knees should also be off the floor
- Keep your back and neck straight
- Hold this position for two to three seconds
- Lower your body by bending your arms
- Avoid touching the floor with your chest
- Hold this position for two to three seconds
- Repeat this movement 5 to 10 times
Push Up on Swiss Ball
- Lay on the floor with the Swiss ball sitting by your feet
- Lift one leg and place it atop the Swiss ball
- With the strength of your arms, lift up the second leg and place it on the ball
- Keep your legs, back, and neck straight
- Bring your body down by bending your elbows
- Lift your body back up using only the strength of your arms
- Repeat this movement 3 to 5 times
Ball Chest Fly
- Pick up a pair of dumbbells
- Sit on a Swiss ball
- Slide down slightly, with your back resting on the Swiss ball
- Raise your hips and bend your knees
- Position the dumbbells on each side of your chest
- Lift the dumbbells up vertically, and fully extend your arms
- Hold this position for one to two seconds
- Bring the dumbbells back down by chest level
- Hold this position for a couple of seconds
- Repeat this movement 5 to 10 times
Resistance Band Chest Press
- Attach the resistance band on a closed door or window
- Stand straight with one leg in front of the other
- Bend the leg in front of you slightly to stabilize your foothold
- Stick your chest out and look forward
- Bring the resistance band from behind you
- Pull the resistance band until your arms are fully stretched horizontally
- Hold the band in this position for one to two seconds
- Bring your elbows back to chest level
- Hold the resistance band in this position for a couple of seconds
- Repeat this movement 5 to 10 times
There you have it! Try to incorporate these chest exercises in your daily routines, while you do your strength training workout. Your upper body will benefit tremendously from these chest workouts.
Push Up
- Lay on the floor
- Keep your legs straight and bend your arms
- Keep your palms facing down, close to your chest
- Lift your body from the floor by straightening your arms
- Your knees should also be off the floor
- Keep your back and neck straight
- Hold this position for two to three seconds
- Lower your body by bending your arms
- Avoid touching the floor with your chest
- Hold this position for two to three seconds
- Repeat this movement 5 to 10 times
Push Up on Swiss Ball
- Lay on the floor with the Swiss ball sitting by your feet
- Lift one leg and place it atop the Swiss ball
- With the strength of your arms, lift up the second leg and place it on the ball
- Keep your legs, back, and neck straight
- Bring your body down by bending your elbows
- Lift your body back up using only the strength of your arms
- Repeat this movement 3 to 5 times
Ball Chest Fly
- Pick up a pair of dumbbells
- Sit on a Swiss ball
- Slide down slightly, with your back resting on the Swiss ball
- Raise your hips and bend your knees
- Position the dumbbells on each side of your chest
- Lift the dumbbells up vertically, and fully extend your arms
- Hold this position for one to two seconds
- Bring the dumbbells back down by chest level
- Hold this position for a couple of seconds
- Repeat this movement 5 to 10 times
Resistance Band Chest Press
- Attach the resistance band on a closed door or window
- Stand straight with one leg in front of the other
- Bend the leg in front of you slightly to stabilize your foothold
- Stick your chest out and look forward
- Bring the resistance band from behind you
- Pull the resistance band until your arms are fully stretched horizontally
- Hold the band in this position for one to two seconds
- Bring your elbows back to chest level
- Hold the resistance band in this position for a couple of seconds
- Repeat this movement 5 to 10 times
There you have it! Try to incorporate these chest exercises in your daily routines, while you do your strength training workout. Your upper body will benefit tremendously from these chest workouts.