Bodybuilding and fitness are no more a man thing, women all over the world have been bodybuilding now. It’s true that both the genders have a completely different body, but that doesn’t mean that you need to train them differently. Both men and women have almost very similar workouts, but unfortunately not every woman follows these complete workout plans. The basic regions that women usually target in their bodies are their arms, legs; butt and abs. one major region that most women ignore in their workouts is the chest. The biggest misconception that women have about chest workouts is that they think these workouts will make them look like men or will make them less feminine. But in reality chest workouts for women can help them enhance their chest and perfect their posture.
Why you should start your chest workout as soon as possible:
There are so many questions that women have about chest workouts and this article aims to give you all your answers. The first thing that concerns almost everyone is whether the workout will decrease the size of their breast. Well, no, your breast size depends on a number of fats you have in your body. The greater the fats the bigger will be your bust.
Chest Exercises for women are designed in a way that they affect the two major chest muscles namely pectoralis major and pectoralis minor. When you will train these muscles they will turn firmer and thus will make your bust lift and appear fuller.
Training these muscles will help you improve the movement of your shoulders too, as your breast muscles are connected to the shoulder joint. Since doing these workouts can help you improve the working of your arms.
What are the best chest workouts for women?
Since now it’s clear how important chest workouts for Girls are, you cannot make excuses. You can either select weight lifting workouts or you can go with without weight workouts the choice is yours. Both the workouts will give you visible results. The only difference is that the use of weight can help you get quicker results while without weight workouts can take a little longer. The good news for non-weight lifters is that you can use your own body weight to train your muscles.
Below are some basic workouts that you must include in your regular workout and enhance your chest region like the rest of your body.
1. Medicine ball push-up
Push-up is a very common chest workout for women. There are many variations of the workouts such as Medicine ball push-up. All you need is a medicine ball and you are ready to go.
- For the exercise you must lie on the floor in a way that you your face will be facing the floor. Make sure your back is straight and parallel to the ground, and in your one hand, you must hold a medicine ball and your other hand must be on the floor.
- For your starting position you must completely stretch both your hands.
- Now very slowly lower your body until your chest touches the ground.
- Now slowly raise your body into the starting position.
- Repeat the motion as many times as required, after completing one set, place the opposite hand on the ball and repeat.
2. Chest Pass:
For chest pass you also need the medicine ball. But the workout is a little different here. Below is your step to step guide for the workout:
- You must lie on the floor on your back, bent your knees and keep your feet flat.
- Now hold the ball with both your hand above the center of your chest
- Keeping your body pressed against the floor you must throw the ball straight into the air.
- Now catch the ball with straight arms and as soon as you catch the ball you must get back into the starting position.
- Continue the workout as many times as you require.
3. Single-Arm Chest Press:
For this workout you might need to use a dumbbell and a Swiss ball. The workout is simple; here are the basic steps that you must follow:
- Grab a dumbbell in one hand and lie on a Swiss ball. You must rest your upper body on the ball only. You must raise your hips so that you form a parallel line; keep your feet on the ground.
- Now raise your hand, which has the dumbbell, straight up. Make sure you keep your rest of the body still.
- Now slowly lower your hand back into the starting position.
- Complete the required number of reps and then shift the dumbbell to other hand.
4. Dumbbell chest press
The chest press can be done with dumbbells as well The dumbbell chest press is the most suitable chest workout for women, whether you are a beginner or an advance bodybuilder. Beginners can start with low weight and lesser reps, but with time you must increase the number of sets and weights.
The exercise is quite simple, below are some basic steps that you must follow:
- For starting the workout, you must lie on a flat bench with dumbbells in both your hands. Use your thighs to support the dumbbells, also make sure that both your palms are facing each other.
- Now again with the support of your thigh, raise the dumbbells. You must hold them in front your chest at shoulder’s width.
- Now rotate your wrists so that now your hands will be facing away from you. Position your arms in a way that you make a 90 degree angle with your upper arm and forearm. This is your starting position.
- While exhaling, now push the dumbbells up, with your chest. Lock your arms and squeeze your chest, you must hold this position for a few seconds and then bring the weights down very slowly.
- Repeat the movement for the prescribed amount of repetition.
Also, Read At Home Chest Workout Proven to Make You Massive
5. Dumbbell fly
Dumbbells fly, is also a weight exercise that can help you boost your chest region. The workout is very similar to the dumbbell chest press, but there is a little alteration in the movement of arms. Here is your step to step guide for the dumbbell Fly workout as number 5 chest workout for women
- Lie down on a flat bend with dumbbells in both your hands; make sure that your hands are facing each other.
- Now raise the dumbbells and hold them in front of your chest, keep them at your shoulder’s width. Now press the dumbbells and bring them closer to each other and lock your arms. This is your starting position.
- While you breathe in and bend your elbows and lower your arms in both the sides until you form a wide arc like shape. You must keep your arms stationary in the whole process, just move your joints.
- Now while breathing out, bring your arms back into the starting position as you squeeze your chest muscles.
- Hold this position for a few seconds and then repeat the process as many times as recommended.