5 Effective Chest Exercises And Their Benefits For Women

In the world of women’s fitness, most of the time women tend to focus more on toning up their arms, belly and legs. And when it comes to chest there is always a confusion whether to follow a workout routine for chest or not. While many women do not give much of importance on toning up their chest, fitness experts suggest that women too need to include workouts for their chest. Scroll over and find some of the best chest workout for women to follow and their benefits. Female chest workout at home and Gym.

1. Standing Chest Stretch

Before starting off any workout, it is best to warm the body by doing some stretch exercises to prevent muscle injuries. Stand with a straight spine and keep your abs engaged. Roll your shoulders back and lift your arms up. Bend your elbows 90 degrees and bring your forearms parallel to your head. Push back your hands and expand your chest. Hold the position for 20 to 30 seconds and release.

2. Camel Pose

To do this pose, kneel down with your knees hip-width apart. Place your hands behind you and hold your heels. Breathe in and gently bring your head backwards and press your hips forward. Feel the stretch in your chest and back. This pose opens up the air channels of your body and opens up your chest without causing any discomfort to rest of the body.

3. Incline Push Ups

Incline push ups is an upper body workout that targets your chest, shoulders and triceps. To do this exercise you can use a stability ball or bench to place your feet over it. Get your body into basic push up position with your feet firmly placed on the stability ball or bench. Feel the stretch on your chest as you do the regular push ups on the raised platform. Follow 15 to 20 reps.

4. Barbell Bench Press

Lie on your back on the flat bench with your abs engaged and back straight. Place your feet firmly on the floor. Bring your arms perpendicular to the floor and grip the barbell firmly. Lift the barbell from the rack and bring it upwards by straightening your elbows. Hold the position for 1 to 3 seconds and push the bar back to starting position. Follow 10 to 12 reps.

5. Seated Dumbbell Fly

This exercise works on your chest and upper back muscles. To do this exercise you will need a set of dumbbells and an exercise ball or bench. Sit straight on an exercise ball with your abs engaged and shoulders rolled back. Take the dumbbells in both of your hands and bring your forearms parallel to your head and elbows in straight line to your shoulders. Press your forearms and bring them together in front of your body and return back to starting position in continuous movement. Follow 15 reps.