5 Best Chest Exercises for women l at Gym, Beginners
Chest exercises are more than just about toning the pectoral muscles. They offer benefits that transcend muscle strengthening, contributing significantly to a women's overall health and fitness.
These 5 exercises are perfect for women who want to strengthen the pec muscles and give their bust line a lift, the natural way!
Here's 5 Best Exercises for Women at Gym
- Chest Press Machine
sets : 3
reps : 15 - Bench Press
sets : 3
reps : 15 - Incline Smith Machine Bench Press
sets : 3
reps : 15 - Dumbbell Bench Press
sets : 3
reps : 15 - Pec Deck Fly
sets : 3
reps : 15
I generated chest workout routine for women with Planfit, and you can get more personalized workouts on Planfit.
Why chest exercises are needed for women? Benefits of chest exercises for women.
Chest exercises offer benefits that go beyond merely strengthening the pectoral muscles, contributing significantly to a woman's overall health and fitness.
- Muscle Strengthening: Chest exercises fortify muscles like the pectoralis major and pectoralis minor. This aids in enhancing a woman's upper body strength.
- Body Contouring: A balanced workout routine assists in achieving a harmonious physique. Strengthening the chest muscles can increase upper body elasticity, improve posture, and enhance the overall body shape.
- Posture Improvement: Strong chest muscles are vital for maintaining proper posture. They help prevent or correct slouched postures often resulting from daily activities or computer work.
- Bone Density Increase: Resistance exercises aid in boosting bone density. Especially for women, who are at risk of osteoporosis due to decreased bone density, consistent exercise is crucial for prevention.
- Functional Strength Boost: It enhances functional strength required in daily activities like lifting heavy objects or pushing and pulling.
- Reduction of Fat Around the Chest: Regular chest exercises can assist in reducing fat around the chest area.
- Cardiac Health Enhancement: Chest exercises help strengthen the heart and improve cardiac health.
5 Chest Exercises for Women : How to, proper form, Tips
1. Chest Press Machine
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- Starting Position
1. Sit on the machine with your back against the back rest and feet flat on the floor.
2. Adjust the seat height so that when you extend your arms, the handles are slightly below your chest.
3. Grasp the handles with an overhand grip and extend your arms out in front of you.
- Form
1. Exhale as you slowly push the handles away from your body and extend your arms.
2. Keep a slight bend in your elbows as you press the handles away.
3. Hold for a moment at the end of the motion and squeeze your chest muscles.
4. Inhale as you slowly bring the handles back to the starting position.
- Coach's Tips
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
You can see details Here, and can get alternative exercise for this on Planfit
2. Bench Press
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- Starting Position
1. Lie down on a flat bench with your eyes under the bar.
2. Position your feet flat on the ground with your shoulder blades retracted and chest up.
3. Grasp the bar slightly wider than shoulder-width apart.
4. Unrack the bar and hold it straight above your chest with your arms extended.
- Form
1. Lower the bar to your chest in a controlled manner.
2. Keep your elbows tucked in close to your body and your wrists in a neutral position.
3. Push the bar back up to the starting position in a controlled manner.
- Coach's Tips
This is one of the most common chest exercise. Even if you only do bench presses for your pecs, it may suffice.
You can see details Here, and can get alternative exercise for this on Planfit
3. Incline Smith Machine Bench Press
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- Starting Position
1. Adjust the bench to an incline angle of your choice.
2. Position your feet securely on the platform and maintain a neutral spine.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Form
1. Slowly lower the barbell onto your chest, inhaling as you go.
2. Pause for a moment at the bottom of the movement.
3. Push the barbell up by straightening your arms, exhaling as you go.
4. Lock out at the top of the movement.
- Coach's Tips
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
You can see details Here, and can get alternative exercise for this on Planfit
4. Dumbbell Bench Press
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- Starting Position
1. Sit upright on a flat bench with your feet flat on the floor.
2. Take a dumbbell in each hand and hold them at shoulder-height, with your elbows bent and palms facing forward.
- Form
1. Push the dumbbells up, extending your arms until they are straight above your chest.
2. Slowly lower the dumbbells to the starting position.
- Coach's Tips
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
You can see details Here, and can get alternative exercise for this on Planfit
5. Pec Deck Fly
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- Starting Position
1. Sit upright in the Pec Deck machine with your back and head supported by the pad.
2. Place your forearms on the arm pads with elbows slightly bent.
3. Your elbows should be positioned at the same height as your shoulders.
- Form
1. Push your forearms together in a squeezing motion.
2. Keep your elbows at a fixed position and do not let them move during the exercise.
3. Squeeze your chest muscles as you bring your forearms together.
4. Hold the contraction at the top of the movement for one second.5. Slowly return your forearms to the starting position.
- Coach's Tips
It's a Fly exercise that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
You can see details Here, and can get alternative exercise for this on Planfit
