Workouts – Chest


Chest workouts for women:

I know that as women we don’t want to work the chest muscles because we think it will make our chest appear larger. This is FALSE! In fact, working the muscle correctly will result in a natural lift! 

It’s a well-known fact that as we grow older, our muscles grow weaker.  Our well-known friend ‘Gravity’ moves in uninvited and takes over and things start to droop. But hey! Wait!! Stop!! This is not the way it has to be.  I’m gonna teach you how to sprinkle each chest exercise into your program and then sit back and watch the magic happen! Chest muscles are also called ‘pecs’ or pectorals major (if we wanna get real technical!).  Chest muscles need to be strong, but they need to be strengthened the correct way. Each of the exercises below is safe and effective for building a strong and balanced chest.

Notice that all incline and decline workouts will start with the same positioning and movements so pardon the repetition and most incline and decline workouts can also be done on a stability ball for more intermediate and advanced techniques.

  1. 1.       Incline Dumbbell Chest press:

Begin – by lying on a bench in an ‘incline’ position. Place your feet and knees so that you are most comfortable. Rest your head back firmly and comfy on the bench. This will support your spine and neck. Hold a dumbbell in each hand making sure your palms are facing away from you.

Lift – the dumbbells up to the sky by extending your arms up. Remember not lock your elbows. Pause here for one second and slowly lower the weight back to start.

Useful Tips and techniques

– Exhale as you lift the weights to the sky. Inhale as you lower back to the start of this chest exercise.

– Use only your chest and arm muscles to lift the weight. No momentum.

– Try to keep your lower back pressed against the bench.

– This chest exercise can be done on a stability ball as well. Lay so that your upper back is on the top of the ball. Separate your knees until they are hip width apart. Place your feet directly under your knees. Now allow your hips to drop close to the floor. You upper body should be in an incline position. Follow the instructions above the complete the incline press on the stability ball.

  1. 2.       Decline Dumbbell Chest press:

Start– by lying on a flat bench but this time in ‘Decline’ position (downwards). Place your feet and knees so that you are most comfortable. Rest your head back on the bench. This will support your spine and neck. Hold a dumbbell in each hand again making sure palms facing away from you.

Go For it– Lift the dumbbells up to the sky by extending your arms up. Don’t lock your elbows. Pause here for one second and slowly lower the weight back to the start of the chest exercise.

Tips and techniques

– Be sure to exhale as you lift the weights to the sky. Inhale as you lower back to start.

– Use only your chest and arm muscles to lift the weight. No momentum.

– Try to keep your lower back pressed against the bench.

– This chest exercise can be done on a stability ball as well. Lay so that your upper back is on the top of the ball. Separate your knees until they are hip width apart. Place your feet directly under your knees. Now roll slightly back until you are in a slight decline position. Follow the instructions above the complete the decline press on the stability ball.

  1. 3.       Incline Dumbbell pec fly:

Begin– by lying on an incline bench. Place your feet and knees so that you are most comfortable. Allow your head to rest comfy on the bench. This will support your spine and neck. Hold a dumbbell in each hand. Palms are facing each other.

Go For it– Lift the dumbbells up to the sky by extending your arms up. Don’t lock your elbows. Pause here for one second and slowly lower the weight back to start.

Tips and techniques

– Exhale as you lift the weights to the sky. Inhale as you lower back to the start of this chest exercise.

– Use only your chest and arm muscles to lift the weight. No momentum.

– Try to keep your lower back pressed against the bench.

  1. 4.       Decline Dumbbell pec fly:

Start– by lying on a decline bench. Place your feet and knees so that you are most comfortable. Rest your head back on the bench comfy and firmly. Hold a dumbbell in each hand making sure your palms are facing each other.

Now then – Lift the dumbbells up to the sky by extending your arms up. Always remember not to lock your elbows. Pause here for one second and slowly lower the weight back to the start of the chest exercise.

Tips and techniques

– Exhale as you lift the weights to the sky. Inhale as you lower back to the start of the chest exercise.

– Use only your chest and arm muscles to lift the weight. No momentum.

– Try to keep your lower back pressed against the bench throughout this chest exercise.

  1. 5.       Push ups.

This is my favourite exercise after the bench press exercises, simply because you can do it anywhere and anytime and signifies that you are able to lift your own body weight off your chest!

Start – in the upper push up position. Your feet are together and your hands are directly under your shoulders. Your back is flat and you are looking at the ground.

Slowly – begin lowering yourself to the ground. Allow your elbows to bend, but keep your back flat and strong. Pause just above the ground and then begin lifting yourself back to start.

Tips and techniques

– Inhale as your lower your body weight to the floor. Exhale as your lift back up to start.

– Be sure to keep your back flat .

– If your wrists hurt, move them more forward. It increases the angle of the wrist.

– This chest exercise can be done on a stability ball too. Put a stability ball in front of you. Roll out until the ball is under your thighs, knees, shins or ankles. The closer it is to your ankles, the more difficult. From this starting push up position, allow your elbows to bend and lower your upper body towards the ground. Follow the above tips and techniques.

  1. 6.       Kneepush ups

This is a variation of standard push ups again an exercise you can do anywhere and at any time.

Start Begin on all fours. Your knees should be directly under your hips and your hands directly under your shoulders. You should be looking at the floor.

Slowly lower your upper body towards the ground. Try to touch your nose to the floor. Pause for one second and lift back to start.

Tips and techniques

– Inhale as you lower your body weight. Exhale as your lift your body back to the start of the chest exercise.

– If your wrists bother you, move them more forward.

– Keep your back flat

  1. 7.       Pull Overs (with dumbbells)

Lay down on a stability ball. Your upper body is supported by the ball. Knees are separated hip width apart and your feet are directly under your knees. Hold a dumbbell between your thumb and forefinger. Extend your arms straight above your face.

Keeping your arms straight, allow the dumbbell to lower behind your head. Pause for one second and bring the free weight back above your face (starting position).

Tips and techniques

– Inhale as you lower the weight behind the head. Exhale as you lift it above your face.

– Keep your lower back relaxed and tries to focus on using only your chest muscles.

Men Chest workouts coming soon……


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