Why don’t we work our chest enough? Maybe we have in our heads the typical gym “muscles” doing the bench press, while they scream doing the last repetition to failure and you think… this is not for me. The truth is that there are two aspects to take into account: the first is that the chest can be worked in very varied, enjoyable ways and without having to “put on a show” in the gym, and the second is that we all like to maintain that firmness in the chest and showing off a nice neckline.
Today’s post can help us achieve this goal by knowing some simple chest exercises for women that will not only tone our chest to combat sagging , loss of volume and the appearance of the dreaded stretch marks , but will also make us work other muscles. of the shoulder, arm and abdomen – also involved in the action of the pectoralis -, and which will promote 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 chest exercises for women are best? This simple question has certain nuances in its answer. Depends. We have to keep in mind that we must individualize when creating routines, taking into account factors such as our state of fitness, available material and means, possible injuries or pathologies, etc. Therefore, what may work for one person may not work for another. Each case must be treated individually. The best advice is to turn to a personal trainer or fitness technician to design the individualized plan that best suits you.
Recommendations when performing exercises to tone a woman’s chest
- Train chest at least twice a week.
- Dedicate about 15 minutes to chest exercises to tone your chest.
- Perform 3 series for each exercise, of about 12 to 15 repetitions (and about 30 seconds of rest between each series).
- Combine strength exercises with aerobics, for a global body workout that helps us promote muscle creation and fat loss .
- Take into account the correct performance of chest exercises to be more effective and reduce the risk of injury.
- Combine exercise with a diet based on real food and trying to respect about 8 hours of rest a day.
- Keep in mind that with chest exercises we will NOT increase size. Our main objective is to recover firmness and elasticity in the muscle fibers and work the chest so that it does not look sagging or flaccid.
Below we present some exercises to tone a woman’s chest in a general way and, although we describe some of them adapted to the physical level of the person who is going to do it, if in doubt about their execution or adaptation to our level, we should consult a professional. fitness sector that can advise us in a more individualized way.
5 chest exercises for women
You can do the following selection of chest exercises for women at home or in the gym with simple equipment such as fitball, rubber bands, dumbbells and, in some cases, only with your own body weight.
1. Breast dips
It is a well-known exercise to tone a woman’s chest and it is the traditional push-ups . You must try to perform good technical execution to guarantee better work and minimize the risk of injury . The ideal is to do it horizontally, but if you are not able to do so due to your physical condition, you can start with inclinations on the wall , for example. Once we adapt our body we can do them on the floor, supporting our knees. And if we are already in good physical condition we can perform countless variations where we will involve other muscles, apart from the chest itself.
2. Scissors
It is done standing, with the legs open approximately shoulder width apart, stretching the arms parallel to the ground and performing a horizontal scissor movement .
3. Dumbbell floor press
This chest exercise for women at home is performed lying on your back with your back well supported, your legs bent and your feet resting on the floor. We grab two dumbbells—always the same weight—and hold them at chest height, forming a 90º angle with the arms. Next, we raise the dumbbells until our arms are fully extended, and we return to the starting position. The exercise must be performed with the maximum possible muscle control to execute it correctly and avoid injuries.
4. Openings with inclination
For this exercise to tone a woman’s chest, we must stand with our feet together, and a dumbbell with an appropriate weight in each hand — you must be able to perform several repetitions with some ease. We tilt the trunk to form a 90º angle with the legs and let our arms fall forward. In that position, we begin the movement that consists of raising the arms laterally with a slight flexion of the elbows until they reach the line of the shoulders. We inhale in the ascending phase, and exhale in the descending phase.
5. Bridge with alternating chest press
In this last chest exercise for women, we stand on a mat face up with our knees bent and our feet completely supported on the mat, and with a separation equal to hip distance. Next, we will perform a pelvic lift, squeezing the glutes firmly. At the same time, and with a dumbbell in each hand, we will raise our 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 exercise routine for women, we will stretch to avoid injuries and work on flexibility. And don’t forget to hydrate properly!
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