Why don’t we work our chests enough? Maybe we have in mind the typical “muscles” of the gym doing bench presses, while they scream while 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 many different ways, in a pleasant way and without the need to “put on a show” in the gym, and the second is that we all like to maintain that firmness in the chest and show off a nice neckline.
Today’s post can help us achieve this goal by learning some simple chest exercises for women that will not only tone our chest to combat sagging, loss of volume and the appearance of dreaded stretch marks , but will also make us work other muscles in the shoulder, arm and abdomen -also involved in the action of the pectoral-, and that 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 dreaded stretch marks , but they will also make us work other muscles in the shoulder, arm and abdomen.
At this point we can ask ourselves… Which chest exercises for women are best? This simple question has certain nuances in its answer. It depends. We have to keep in mind that we must individualize when creating routines, taking into account factors such as our fitness level, available equipment 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 for doing exercises to tone a woman’s breasts
- Train your chest at least twice a week.
- Spend about 15 minutes doing chest exercises to tone your chest.
- Perform 3 sets of each exercise, about 12 to 15 repetitions (and about 30 seconds of rest between each set).
- Combine strength exercises with aerobic exercises for a comprehensive body workout that helps promote muscle building and fat loss.
- Please note that chest exercises are performed correctly to be more effective and reduce the risk of injury.
- Combine exercise with a diet based on real food and try to get about 8 hours of rest a day.
- It is important to note that chest exercises will NOT increase size. Our main objective is to regain firmness and elasticity in the muscle fibers and work on the chest so that it does not look sagging or flaccid.
Below we present some exercises to tone a woman’s breasts in a general way and, although we describe some of them adapted to the physical level of the person who is going to do them, in case of doubt about their execution or adaptation to our level, we should consult with a professional in the fitness sector who can advise us in a more individualized way.
5 chest exercises for women
The following selection of chest exercises for women can be performed at home or at the gym with simple equipment such as fitballs, elastic bands, dumbbells and, in some cases, just with your own body weight.
1. Chest Dips
This is a well-known exercise for toning a woman’s chest and is the traditional push-up . You must try to perform it technically well to ensure better work and minimize the risk of injury . Ideally, it should be done horizontally, but if you are not able to do it due to your physical condition, you can start with inclines against the wall , for example. Once we adapt our body, we can do them on the floor, supporting ourselves with our knees. And if we are already in good physical condition, we can do countless variations where we will involve other muscles, apart from the chest itself.
2. Scissors
It is performed standing, with the legs open approximately shoulder-width apart, stretching the arms parallel to the floor 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 flat on the floor. Take two dumbbells, always of the same weight, and hold them at chest height, forming a 90º angle with your arms. Then, raise the dumbbells until your arms are fully extended and return to the starting position. The exercise must be performed with the maximum possible muscle control to perform it correctly and avoid injuries.
4. Tilted openings
To perform this exercise to tone a woman’s chest, we must stand with our feet together and a dumbbell of adequate weight in each hand – you should be able to perform several repetitions with relative ease. We bend our torso until we form a 90º angle with our legs and let our arms fall forward. In this position, we begin the movement that consists of raising our arms laterally with a slight bend in our elbows until they reach the line of our shoulders. We inhale during the ascending phase and exhale during the descending phase.
5. Bridge with alternating chest press
In this last chest exercise for women, we will lie face up on a mat with our knees bent and our feet flat on the mat, hip-width apart. Next, we will lift our pelvis, squeezing our 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 be adapted to our physical condition.
At the end of the chest workout routine for women, we will do some stretching to avoid injuries and work on flexibility. And don’t forget to hydrate properly!
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