Effective Chest Exercises for Women: Tips, Proper form and Technique

Most men come to the gym in order to pump powerful biceps and abs. Among female priorities, only two muscle groups, chest, and legs, always stood out. And if everything is simple enough with the last group, then training the pectoral muscles is a more difficult task. To perform all the movements correctly and get the most out of each workout, we will consider all exercises for the pectoral muscles for women. We also pay attention to the correct technique and features of each movement.

Features of pecs training for women

It’s worth starting with the proper prioritization in training chest muscles Stan-Max. The fact is that any work in the gym, at home or on the sports ground is not suitable for an increase. This is an anatomical axiom, which is based on the very structure of the female chest. There are only two ways to increase volume and size: weight gain (due to adipose tissue), which is unlikely to appeal to anyone, and with the help of implants. That is, without surgery, you can only affect fat and muscle tissue. And no matter what you promise, physical exercise to make the chests will no longer work and this is a proven fact. Nevertheless, this does not mean that you need to forget about training, because with the help of physical work and exercises you can radically change the appearance of the chest, namely:

  • Make the chest elastic;

  • Improve the skin, remove stretch marks;

  • Tighten the chest, eliminate sagging.

Simply put, only physical exercises will provide a lifting effect and help make the chest athletic and attractive. Also actively developing muscles, you will no longer have the prospect of losing at least 1 size when losing weight. This happens even in slim and thin women, therefore only with the help of muscles can this effect be minimized. Do not forget about other factors that negatively affect the beauty and appearance of the chest:

  • Bad habits (alcohol, smoking);

  • Overweight and malnutrition;

  • Age-related changes;

  • Pregnancy and lactation.

As for the complex of exercises, there are practically no special differences from men's training. The difference will be only in some individual exercises and their implementation. Otherwise, priority should be given to basic exercises, after which it is best to “finish off” certain sections of the chest with insulating movements. In fact, sometimes, your chest physician may also suggest such exercises for better breathing., after which it is best to “finish off” certain sections of the chest with insulating movements.

Best chest exercises at home to target pectoral muscles

If you want to build pectoral muscles, then basic exercises should be the core of your entire training program. This applies to both training in the gym and works at home. Therefore, you need to start with the most basic and volumetric movements that involve most of the pectoral muscles in the work. Accordingly, they are considered the most effective.

Chest and back workout: Pushups

Working with dumbbells, barbells, weights and other equipment is good, but always and everywhere, classic push-ups will top the list of the best and most useful exercises for chest muscles. This exercise is absolutely universal and will suit both men and women. Technically correct push-ups should look like this:

  • Adopting emphasis on outstretched arms and toes. The back is straight, the body forms an even line from the head to the heels. It is important not to deflect the buttocks and prevent excessive sagging in the lower back, it can be dangerous. Arms shoulder-width or slightly wider apart;

  • Slowly lower the body until the chest is 3-4 cm from the floor. Touching is prohibited, the body remains level all the time, the movement occurs solely due to flexion in the elbow and shoulder joints;

  • Take a short pause and return to the starting position at a faster pace (you can perform the exercise at the same pace if more repetitions can be completed).

In general, the only mistakes in push-ups can be the position of the body (deflection in the lower back or rounding of the back) and insufficient amplitude. If you find it difficult to do the exercise, which is often the case with beginners, use the emphasis on your knees instead of socks. This will greatly facilitate the task and allow you to do high-quality push-ups, strengthening the muscles to perform classical techniques.

Lower chest workout: Bench press

It is very difficult to achieve muscle growth without a bench press. This exercise is not in vain the main and most popular in the gym. It works perfectly on the chest and the entire shoulder girdle. Often, women mistakenly avoid the bench press lying down, considering it a male exercise. It is important to understand that this is one of the best ways to load almost the entire chest mass. At the same time, if you do not do the exercise with the back inclined above 45 degrees, the shoulders will not “take” the load. Because the fear of "swinging shoulders", which often happens in women, is nothing more than an ordinary horror story and myth.

It is important to do the exercise slowly, especially in the phase of lowering the bar to the chest, bring the bar to lightly touch the chest at the bottom point (without springing the weight) and make sure that the body is firmly fixed.

To do this, rest your feet on the floor and press your back against the bench. Vary for weeks the bench press on a horizontal and inclined bench (30 degrees to switch the load on the side and upper sections of the chest.

Dumbbell Chest Press: Proper Form

Often, athletes believe that this exercise is nothing more than replacing a bench press with a barbell. Nevertheless, this is not at all the case and the exercise with dumbbells will give many advantages. Firstly, it is a more accurate study of the muscles of the chest. Secondly, it is an opportunity to increase the amplitude and further stretch the pectoral. Typically, a dumbbell bench press is best done right after the barbell bench press. For example, if you were doing a horizontal barbell press, an exercise with dumbbells is best done in an incline. At the next training session, on the contrary, with dumbbells - on a horizontal bench, and for the bar, raise the back to 30 degrees. Putting a corner higher is not recommended, because the shoulders will be much more involved in the work.

Upper chest workout: Dumbbell Fly

This is not just a great exercise for chest lift for women, but also the ability to additionally pump the outer side of the chest. It is she who creates an incredible silhouette in the photographs from a side angle for some models, so without wiring it is better not to finish your pectoral muscle training. For fly you do not need to take a lot of weight, but you will also have to alternate the execution on a horizontal and inclined bench on different training days. When executing, it is important to remember the basic rules and technical features:

  • Keep your hands wide enough;

  • Maintain a bend in the elbow (hands should be slightly bent throughout the entire exercise. This will help to avoid stress on the joint and focus tension on working muscles);

  • Do not beat dumbbells against each other at the top point (beating facilitates execution and reduces wiring efficiency).

Also, remember that women are better off not turning the brush and breeding in a neutral grip (palms looking at each other).

Dumbbell chest workout: Pullover

It is considered complex, since it involves not only the muscles of the chest, but also the back and shoulders. However, the main load is on the chest, and the exercise perfectly stretches the muscles. Pullover technique is as follows:

  • Lie down on the bench so that the back and neck are on the edge (it is forbidden to pullover when there is no support under the neck). Lift the dumbbell up on outstretched arms and hold it at chest level. This is the starting position;

  • With two hands, take the dumbbell back and down, lowering it behind the head. Weight should be lowered as low as possible, stretching the muscles;

  • Take a short pause and return the dumbbell to the starting position.

It is important to keep your elbows slightly bent to avoid harmful stress on the joints. It is also worth remembering that the movement is carried out only in the shoulder joint, the hands are fixed in one position, the body is completely immobilized.


Often women just want to pump up their chests, perceiving the training of this muscle group as an undertaking for a couple of months. It’s important to understand that the longer you exercise, the better your chest shape will be. This is important for both elasticity and appearance, shape, and skin. Moreover, only in this way can one maintain shape for many years, which is especially important in the event of age-related changes. Regular training and the observance of the correct technique are the two components that will help to forget about surgical operations.
Effective Chest Exercises for Women: Tips, Proper form and Technique Effective Chest Exercises for Women: Tips, Proper form and Technique Reviewed by Pravesh Kumar Maurya on 05:16 Rating: 5

No comments:

Powered by Blogger.