8 best chest exercises for women

Everyone knows that men and women are different due to many factors and our physical make up is one of them. Therefore, when it comes to exercising both men and women are bound to work on different muscle groups and in a different way.

Working out your chest area is the one that creates the most confusion, some people are totally up for it and some are against. Which one suits you better is definitely up to you. In case you decide that you wouldn’t mind making your boobies feel and look stronger, then we know what you need for sure.

If you follow these 8 easy steps you will notice the positive change in no time. Besides, you will enjoy your workout routine even more.

#1 STANDING CHEST STRETCH

– Stand with your feet, shoulder distance apart and clasp your hands behind your back. If you can’t do this you can use a band or a rolled up towel

– Keep your hands as close together as possible and raise them slowly upwards

– Squeeze your shoulder blades together and feel your chest muscles opening up with this classic stretch

#2 CAMEL POSE

– Stand up on your knees with your hips stacked over the knees. Take padding (a blanket or fold your mat so it is double thickness) under your knees if they are sensitive.

– Draw your hands up the side of your body until your thumbs reach your armpits. Hook your thumbs into your pits for support as you start to open your chest toward the ceiling.

– Maintain the position of your chest as you reach your hands back one at a time to grasp your heels. If you need a little more height, tuck your toes under. Otherwise, the tops of the feet can be flat on the floor.

– Bring your hips forward so that they stay over your knees.

– If it feels good, let your head come back, opening your throat. If that doesn’t work for your neck, you can keep the chin tucked instead.

#3 CAT POSE

– Start on your hands and knees in a “tabletop” position.

– Make sure that your knees are positioned directly below your hips. Your wrists, elbows and shoulders should be in line and perpendicular to the floor.

– Center your head in a neutral position, with your eyes looking at the floor.

– As you exhale, smoothly arch your spine upwards towards the ceiling, making sure to keep your shoulders and knees in position.

– Release your head toward the floor, but don’t force your chin to your chest.Inhale and come back to the neutral “tabletop” position on your hands and knees.

#4 PULLOVER

– Lie down with your upper back perpendicular on a bench, with your feet on the floor and knees at a 90-degrees angle.

– Hold a dumbbell in your hands under the inner plates and elbows slightly bent.

– Keep your hands straight and bring the weight over your chest.

– Now, lower the dumbbell behind your head and down below the bench.

– Slowly get back to the starting position, pull the dumbbell up and over your chest. #5 INCLINE PUSH-UPS

– Put your feet on a bench.

– Tips of your feet should be pointing towards the bench.

– Position your hands shoulder’s width apart on the ground ,with your palms firmly facing the floor.

– Position your arms such that they make a 90 degrees angle.

– Slowly push your torso down towards the floor using your shoulders and elbows.

– Come back to the initial / starting position by pulling your torso up keeping your hips completely in-line with your body.

#6 SEATED DUMBBEL FLY

– Seat on a flat bench. Hold a dumbbell in each hand, resting the weight on the top of your thighs. Your palms will be facing each other.

– Lift the dumbbells one at at time. Hold the dumbbells in front of you, shoulder width apart. The palms of your hands should be facing each other. Lift the dumbbells as if you were pressing them; stop and hold the weight before you lock out. This is the starting position.

– Bend your elbows slightly and lower your arms at both sides using a wide arc. Keep lowering your arms until you feel a stretch on your chest. Inhale as you do so.

– Bring your arms back to the starting position, using the same arc of motion as you did to lower the weights.

– Hold for a second in the starting position and then repeat the process for the desired number of reps.

#7 WIDE PUSH-UPS

– Squeeze core and glutes to create a straight line from head to heel and maintain the tightness for stability throughout the whole exercise. Keep elbows close to body during movement, don’t let them flare out. Shoulders should not be shrugged toward the ears as you go down. Breath in as you go down, breathe out as you push back up.

– The point of the exercise is to go as low as you can and then push back up, but if your form starts breaking at any point, it’s better to shorten the descend and develop the necessary strength for a full range of motion.

#8 REVERSE PUSH-UPS

– Lie on your back beneath a sturdy, horizontal bar, such as a barbell in a squat rack or a Smith machine. The bar should be set at arms’ length. Reach up and grasp the bar with an overhand, shoulder-width grip.

– Extend your legs and, with straight arms, lift your hips off the floor so your body is ramrod-straight — this is your starting position.

– Keep your legs, butt and core tight and bend your arms. Inhale and pull your chest up to lightly touch the bar. Keep your wrists straight and lead with your elbows to keep the stress on your muscles and off your joints.

– Slowly exhale and extend your arms to return to the starting position and then repeat. Do not relax between repetitions but, instead, keep your body straight and tight