Ladies, would you like to develop a stronger, healthier and larger chest? Chest exercises can help expand your chest and ribcage and tighten and lift up (and better support) your breasts. Here are 4 effective chest exercises for women:
Start on your hands and knees with your palms slightly wider than your shoulders and your feet close together. Straighten your legs until your body forms a straight line from head to toe and lower your body as a unit until your chest touches the floor. Pause briefly then push back up to the starting position. Do 8-10 pushups, rest briefly and repeat 3 times.
Variation: Using a medicine ball, kettlebell or dumbbell, perform your push ups with one hand on the ground and the other elevated on your ball or weight, alternating left and right.
Single-Arm Chest Press
Hold a dumbbell in one hand and lie back on a bench, exercise ball or the floor and hold your body in a straight line. Start with the weight at chest level and push it up until your arm is straight and then lower the weight back down to your chest. Only your arm should move. Complete 8-10 reps with right hand and then repeat on the left to complete one set and repeat 3 more sets. By using only one dumbbell, your body must stabilize itself as you press the weight upward making the movement more effective.
Resistance Band Chest Press
Secure the band to an immoveable object behind you at or below chest height. With a handle in each hand, stand 1 to 3 feet away from your anchor point and position your arms so that they are parallel with the floor and your palms facing down. While keeping your back straight, push the handles forward and slightly up and inward until they touch in front of your chest and squeeze and hold. Maintain resistance as you return to the starting position. Repeat 8-10 reps and then complete 3 more sets.
Medicine Ball Slams
This exercise will not only work your entire chest and rib cage, but will relieve your frustrations as well. Use a medicine ball, sandbag, or something heavy that won’t break or damage your floor and with both hands, lift it above your head. While keeping your feet shoulder width apart and knees slightly bent, slam the ball (sandbag, etc.) onto the floor as hard as you can. Don’t drop it, SLAM it into the floor with all of your strength. Pick it up, raise it above your head and do it again for a total of 20 reps. Do 2-3 more sets.
Try these 4 effective chest exercises and incorporate them into your workout routines. Your chest and upper body will benefit tremendously from them.