Table of Contents
5 Best Chest Exercises For Women
1. Bench press
• Lie down on a bench and hold the barbell with your hands placed slightly wider than shoulders.
• Unrack the barbell by lifting it up and slowly lower it to the base of the sternum.
• Push the barbell back up by pressing yourself into the bench.
There are different variants of this exercise, such as incline and decline bench press, dumbbell press, cable press, and smith machine bench press, says the expert.
2. Cable press or crossover
• Set up two cable pulleys at shoulder height and take a handle in each hand. • Step forward and extend your arms outwards, keeping the elbows slightly bent.
• Bring your hands together in the front of your chest and pause for a second before returning to the start position.
3. Chest pass
• Hold the medicine ball in both hands at chest level. You can do this either seated or standing, in front of a wall or with a partner.
• Thrust the ball away from your body. As you’re catching it, make sure to flex your elbows and shoulders to absorb the shock.
4. Push ups
• Get into a kneeling position on a mat or floor and then straighten your legs behind you.
• Your hands should be shoulder-width apart and fingers pointing forward. Engage your abdominal muscles, glutes, and quads to maintain a rigid torso and make sure your head is aligned with the spine.
• As you inhale, lower yourself towards the floor, letting your elbows flare out as your chest touches the mat or floor. • While exhaling, push your body back up until your elbows are completely extended. Make sure to keep your spine in the neutral position, and don’t let your lower back sag or hips rise up (push up variation).
5. Banded punches
• Stand in a split stance with your back tall, and knees bent slightly.
• Secure a band around a pole that is at shoulder height. Turn your back to the pole, and firmly grasp the band’s other end with your palm facing downwards.
• Steady your feet into the floor, engage your core, and straighten your arm forcefully.
• Once you reach the end of the motion, hold it for a second before slowly returning to start position.