chest workout for women

Printable Chest Workouts Hits: 2141

ball_incline_dumbbell_press1.jpgThis chest workout routine for women will help strengthen your chest. By strengthen your chest muscles will help your overall appearance and functioning of your body. Don't be afraid of losing your breast or looking like a man. Working your pectoral muscles helps lift the breasts, giving them a more aesthetic appearance. Add this chest routine to your workout today. Make sure you are using light weight and generally high reps for the best results. Rest about one minute between sets.

1.) Bench Press - Barbell

Reps: 3 sets of 15

Execution: Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.

2.) Ball Dumbbell Chest Flys

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Reps: 3 sets of 15

Execution: Primary Muscle Group: Chest, abs, thighs.

Muscle Groups Worked in This Exercise: Anterior Deltoids, Pectoralis Major, Rectus Abdominus, Quadriceps

Preparation: Lie with your upper back, neck and head supported by the ball. Grasp a dumbbell in each hand and bend your elbows in a circular manner to your body.

Breathing: Exhale when pressing hands up in a circular motion as if you were hugging a tree, inhale as you return them to start position.

Execution: As you bring your hands towards together over your chest in a circular form, exhale. Inhale as you bring your hands back down to starting position.

Comments: This one tones your back, your abdomen and your thighs. Remember to keep those hips lifted throughout.

3.) Ball Incline Dumbbell Press

Reps: 2 sets of 15

Execution: Primary Muscle Group: Chest - Pectoralis Major, Sternal

Muscle Groups Worked in This Exercise: Chest - Pectoralis, Clavicular, Shoulders -Deltoid Anterior, Biceps Brachii, Short Head

Preparation: Sit in upright position on a stability ball with feet flat on floor. Walk feet forward allowing stability ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on stability ball). Position hips so that your body is at a 45 degree angle to the floor.

Breathing: Inhale on the movement outward and exhale as you reach maximum contraction on chest muscles.

Execution: Maintaining stability, bring DB's to shoulders and press up positioning DB's above the chest with. Lower the DB's with hands aligned with the nipple-line. Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

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