Chest exercises are the best way to provide an extra lift to your bust. They help your girls get back in shape and prevent sagging. In fact, working the chest muscles will improve your posture, thereby enhancing your overall silhouette and confidence. So, ladies, no more insecurities, no more painful push-up bras!
1: Seated Dumbbell Fly
This exercise works alternately on the chest muscles and upper back muscles. It is a beginner’s level exercise and requires a set of dumbbells. Here’s how to do it.
How To Do Seated Dumbbell Fly
* Sit on a bench with your spine erect, legs shoulder-width apart, shoulders rolled back, and abs tight.
* Grab a dumbbell in each hand and let your hands dangle.
* Exhale and lift your arms till the dumbbells are at the shoulder level.
* Inhale and lower your hands.
Sets And Reps – 2 sets of 12 reps | Rest – 10 seconds
Source[bodybuilding]
2: Incline Dumbbell Press
The incline dumbbell press targets the chest and requires an exercise bench that is put on an incline. The same exercise can be done in the neutral and decline positions. All three positions work in different areas and angles of the same muscles. Follow the steps mentioned below to do this exercise.
Source[vucutgelistirmetv]
How To Do Incline Dumbbell Press
* Lie on the incline with your back straight and shoulders pushed back.
* Grab a dumbbell in each hand and raise your hands straight ahead with the palms facing forward.
* Lower the dumbbells in an inverted “V”. Stop when they are near the sides of your chest.
* Inhale and slowly raise them back in the same imaginary inverted “V” to the original position. The inner plates/heads of both the dumbbells should touch each other.
Sets And Reps – 3 sets of 15 reps | Rest – 10 seconds
3: Barbell Bench Press
Barbell bench press is one of the main exercises for the chest muscles. This can be done in the neutral, incline, and decline positions and needs an exercise bench and barbell. Here are the steps.
How To Do Barbell Bench Press
* Lie back on the bench with your back straight and abs tight. Place your feet flat on the floor wider than shoulder-width apart.
* Place your hands in such a way that your forearms are perpendicular to the floor. Grip the barbell firmly with the palms facing forward.
* Inhale and slowly press the barbell upwards by straightening your elbows.
* Hold for a second and lower it. Exhale as you do so.
Sets And Reps – 3 sets of 10 reps | Rest – 10 seconds
Source[Pinterest]
4: Dumbbell Bridge Chest Press
This is a combination of a bridge and a chest press. It targets your lower back, glutes, hamstrings, and chest muscles. You need two dumbbells for this exercise. Here’s how to do it.
Source[Pinterest]
How To Do Dumbbell Bridge Chest Press
* Grab a dumbbell in each hand and lie down on your back. Keep your knees flexed and feet flat on the ground. Extend your hands right above your chest, with the palms facing forward.
* Lift your hips, squeeze your glutes, and slowly lower the dumbbells following an imaginary inverted “V”. Lower your hands until the dumbbells almost reach the sides of your chest.
* Lift them by straightening your hands following the same imaginary inverted “V”.
Sets And Reps – 3 sets of 12 reps | Rest – 10 seconds
5: Wide Push-ups
Wide push-ups are your regular push-ups with your arms placed wider than shoulder-width apart. They concentrate the effect on the chest more because of the wider placement of hands. Here’s how to do them correctly.
Source[Pinterest]
How To Do Wide Push-ups
* Get into the push-up position on your hands and toes with your spine straight and abs tight.
* Place your hands wider than shoulder width apart in line with your shoulders.
* Press down by bending your elbows and go as low as you can.
* Push yourself up to the starting position.
Sets And Reps – 3 sets of 10 reps | Rest – 10 seconds
Benefits Of Chest Workout
From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages. Here are the benefits.
* Chest exercises won’t make your breasts bigger or smaller, but what they can do is lift those girlies a little higher. They offer cost-effective ways to get rid of breast sagging.
* Chest exercises do not make your breasts rock hard. They enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
* Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps, and deltoids.
* Chest exercises will help strengthen and tone your upper body. And a great upper body will make you fit and strong, thereby helping you do your day-to-day tasks easily. So, don’t wait up. Pump some iron and start bench-pressing, ladies. Cheers!