Health Care

5 Most Effective Chest Workouts for Women

The standard push-up happens to get a lot of praises when it comes to chest exercises. Even though they are quite good, still it is not the only one which can improve and build strength in your chest area. There are many other chest workouts for women that can provide an extra lift to your bust and prevent sagging. These exercises can improve your pectoral muscles (chest muscles) and improve your posture as well.

Next, 5 of these chest workouts have been mentioned for you to try. So, without further ado, here are the 5 most effective chest workouts that every woman should include in their workout routine:

  1. Mountain Climber Push-up

This will improve your core and increase your heart rate, making it a great high-intensity workout for the chest area. To do this workout, position your body in a high plank and do one push-up. After that, pull your right knee towards the chest area and then quickly bring it back to the starting position. Repeat the same move with your left knee. You have to do the whole thing quickly (8-12 reps) for it to work its magic.

  1. Dumbbell Chest Press

If you are trying this move at home then lie flat on the ground with your feet pressed firmly into the floor. For those trying this at the gym, you can use a stability ball or a bench. With elbows bent at 90-degree and a dumbbell in both hands press your lower back into the ground to activate your core. Push both the dumbbells up directly above your shoulders together. Your wrist should be in line with your shoulders as well. Bring them down to the starting position and repeat this move for 12-15 times.

  1. Rear Lateral Raise

This is a great at-home chest workout for women. Start by keeping your feet hip width apart while holding dumbbells facing forward in both hands. You can use two water bottles of the same size if you do not have dumbbells at your home. Shift your hips back while bending the knees and bring your torso close to parallel with the floor. Now, raise both arms straight out to shoulder height without moving your torso. Stay in this position for a second or two and then slowly return to the starting position. For a quick and effective result, do 20 reps of this with 15-seconds rest in between each set (4sets).

  1. Medicine Ball Push-up

Start with a push-up position but your right hand should be on a medicine ball (small-sized) and left hand on the ground. Now bend both the elbows slowly and lower your body down as far as possible keeping your body in a straight line. Then press up to return to the starting position. Once you are done with your reps, follow the same on the opposite side (left hand on the medicine ball and right hand on the ground). 4 sets with 10 reps is recommended for a beginner.

  1. Camel Pose

This move does not need any dumbbells or medicine ball, yet it is one of the most effective chest workouts that every woman needs to add to their workout session. It stretches the entire chest region and provides a good stretch to the back area as well. It is also known for aiding in glowing skin too. Get down on your knees and bend backwards while bringing your arms behind to grab your heels. You have to hold this position for 15-30 seconds. Do 5 reps of this in 2 sets with a 15-second break between each set.

There you have it, 5 most effective chest workouts for women. So, what are you waiting for? Try them out today!