When it comes to the best chest workout for women standard pushups take all the advantage they are supremely good yes without any doubt but this is not the only way to tone up your breast there are a lot of exercises anyways to get the perfect figure which most of us don’t know and if in case we know so there are more problems like time, schedule and all other things which became a hurdle in between our exercise. I prefer moves here to be the best of the best for the chest because they pushed up your upper body from all angles.
Sometimes it happens that we want to do the exercises but couldn’t because we can’t get the atmosphere and the perfect postures so from this you can learn some of the best postures and exercises and benefits as well for chest.
Benefits of chest workout
- It will improvise your breathing when you fix your posture and started working on your chest so it will automatically give impact to your breathing we all just need quality breathing and easy breathing once you started working on your chest you will realize the easiness in your breath because you’ll get the perfect posture by that.
- It will provide you with the posture and curves well when it comes to posture your shoulder and back take all the credit in women body breast is the part which should be in a good posture because it enhances your body if you do the chest press in perfect posture then it’ll improve your shape and make it perfect.
Well, every time if we start focusing on our health so we always started thinking about the gym but if you want to work on your particular body part so you don’t need every equipment gym and environment all the time what you need to do is just things like dumbbells, yoga mat, and most importantly your time from the schedule you need to give few minutes from your schedule to make it worth.
And all you need is just repeat these exercises on every alternate day:
# Ball pushups
All we know that pushups are the basic thing we can do to get the chest in shape this time we need to do pushups with a ball. Take the pushup position and put the medicine ball in your left hand then place your right hand on the floor straightly engage your leg and start doing a pushup and in. keeping the ball in angle and bend your elbow as well then go down as far as up with the straight body.
Do 3 sets of 10 reps.
# Chest pass
Take the medicine ball and lie down on the mat grab the ball with both hands and pull closer to your chest then the position of your leg should be bended knees and back should be on the floor then start throwing the ball in the air and catch with straight arms.
Do 3 sets of 10 reps.
# Single-Arm chest press
Lie your upper body on a swiss ball and take a dumbbell with a straight handgrip your legs on the floor to make a balance then make an angle straight to chest with dumbbell press the weight straight up and then down till lower back.
Only remember one thing while doing the presses your arms should be in a moving position.
Do 3 sets of 10 reps.
# Raises
Take a pair of dumbbells according to your straight stand tall and then bend your knees a bit slightly hold your weights straight and lift the weight in Y position and slowly do this from your shoulder to thighs.
Do 3 sets of 10 reps.
# Chest press with glutch bridge
This will impact your core and glutes involved. Lie on back with knees bent and flat feet on the floor straight your arms over chest holding dumbells with the palm facing then lift your in the air and bend the elbows wide to side to bring triceps down to the mat. Remember to keep your core tight to prevent ribs from flaring and arching back.
Do 3 sets of 8 reps
# Seated Arnold press
Well, it is dominating more shoulder and puts great emphasis on the chests. Sit with torso a lean your back straightly extend your legs and bent your softly, back your heels on the floor and hold a pair of dumbbells at arms sides then bring your arms in front of your eyes your elbow should be bent 90 degrees and in line with shoulder then keep the posture while bringing arms wide out to sides and press the weights a couple of inches towards the ceiling.
Squeeze elbow muscles as you bring elbows together
Starts with 3 sets of 8 to 10 reps.
# Get up to pushup
This will challenge your core arms and your pecs. Lie faceup with left leg and straighten your arm on the floor then angled away from body 45 degrees. Bend right knee and plant foot flat on the mat. Hold a dumbbell in the right hand. Bent your elbow and close to the chest. this will be the start position. press weight straight up to extend arm above the chest. keeping eyes on the dumbbell, push into the left palm, and roll through the spine to sit up. Now, lift hips off the floor and flip the body over into a high plank position without letting go of the weight. complete one pushup then reverse the movement to return started. Keep shoulder blades back and down and core engaged throughout the entire movement.
Do 3 sets of 10 reps.
# Lying dumbbell chest fly
This exercise involves a different movement & pattern than other chest workouts. Lie on the back with bent knees and your feet should be flat on the mat. hold dumbbells in each hand and then elbows on the floor and make an angle with 45 degrees press back into the floor and engage the core then exhale and draw hands together above the chest.
Do 3 sets of 10 reps.
# Lowering Pushup
This exercise movement will help in your nail the full version faster. Start in a high plank position engage your core, glutes, and legs, push nack your heels then exhale and lower down to the floor in one long line keep your elbow tight against the sides. when torso reaches the floor, press up to knees, then back into high plank position.
3 sets (8 to 10) reputations.
# Single -Arm dead bug press
Lie back on the floor lift your legs with bent knees over the hips, shins parallel to the floor then extend the left arm straight look up to the ceiling at the shoulder and hold a dumbbell in the right hand with an elbow resting on the floor 45-degree angle from the body. this will the start position then slowly reverse the movement to return to start.
Do 3 sets of 12 reps.
# Half – kneeling band chest press
This will work on your pecs from a new body position. Take resistance band to a low, attend one end hold another end of the bend in the left hand, and come into a half-kneeling position with right foot forward position left shoulder with elbow reaching out from ribs. this will be the start position. Engage your glutes with your core as well.
Do 3 sets of 12 reps there is some best chest workout for women which one should try to get perfection in the chest and it will help you so many times and works on your upper body part perfectly.