Chest Exercises for Women: How to Build Your Best Chest Yet
No More Sagging!!!
We all want better breasts, right? So can we make them bigger and better with exercise? Unfortunately, exercising won’t give us bigger breasts, but we can make them look better. The underlying chest muscles that provide a firm foundation for the “girls” can be developed so that sagging breasts are a thing of the past. They might even appear to be a little larger. So if you thought you were stuck with the “droopies”, this is great news. You don’t even need a gym to build great pectoral muscles. You can get started doing these chest exercises for women with just an exercise band, 3-8 pound hand weights, and a paper plate! Do this workout 3 times a week, and in about a month, you’ll begin to see great results.
Seated Band Fly
In a chair with a back, wrap an exercise band around the back of the chair. Grab a handle in each hand. Make sure the band is secure. Pull the handles around the front of your body, crossing at the wrists. You should feel a contraction in your chest muscles. Repeat 10 times. This is one set. Rest after the first set, and perform another set of 10.
Modified Push Ups
Get into a push up position, but allow your knees to rest on the ground. Do push-ups in this manner. Start with one set of 10 modified push-ups. If you can do this easily, add up to 2 more sets of 10. When you can easily do 3 sets of 10 modified push-ups, it’s time to start doing full push-ups. Begin with 10 full push-ups, working your way up from there.
Paper Plate Push Backs
Place two paper plates in front of you, and get into a plank (push-up) position. Put your hands on the plates. Slowly move your hands out to the sides (at chest level), as far as possible, then slide them back into the plank position. This is one repetition. Do 1 set of 10, working up to 2 sets of 10.
Lying Dumbell Press
Lie on a bench or the floor if you have no exercise bench available. Place a 3-8 pound dumbell in each hand with your palms facing upward. Extend your arms up, until your elbows are almost straight, in line with your chest. You should feel a contraction in your chest muscles. Lower your arms back down to the starting position. Repeat for 2 sets of 15.
Band Across
At chest height, secure an exercise band in a door. Lock the door, and check to be sure the band is secure. Place the handle in your right hand, directly in front of your right shoulder, and pull the band across your chest until it lines up with your left shoulder. Slowly return your right arm to the starting point. Do 3 sets of 10, and then switch sides.
Stretching
After finishing these great chest exercises for women, don’t forget to stretch those muscles.
1. In a standing position, link fingers together, and raise arms over your head, with palms facing the ceiling. Stretch the chest and arms for 30 seconds.
2. Sitting in a chair, reaching backwards, grab the back of the chair with both hands. Lean your trunk forward, until you feel a stretch. Hold this position for 30 seconds.
Resources
1. The Fat Burning Workout, by Joyce Vedral, Warner Books, 1991.