Women often neglect working the chest area. This may be because they are unsure of what exercises to perform, or they believe working the chest isn’t as important for women as for men because we are shaped differently. Not only can strong pecs help you perform a range of motions such as opening and closing doors and lifting objects, but a strong chest will also improve your posture and poise. An added bonus is that your strong pecs will give your breasts a boost, making them appear perkier – and who doesn’t want that?
Here are some exercises that will hit all areas of the chest. They can be done with a barbell, dumbbells or resistance bands (water bottles and soup cans will work too).
Flat Bench Chest Press 3 sets of 10 reps
Incline Chest Press 3 sets of 10 reps
Chest Flyes 3 sets of 10 reps
Push-ups perform on knees or regular pushups – as many reps as possible
Inchworms 10 reps
Beginners perform these exercises in straight sets; meaning you perform all sets of one exercise before moving on to the next. Rest 45-60 sec. between sets.
Intermediate and advanced can perform these as straight sets for strength and muscle building, or perform as a circuit, doing 1 set of each exercise without rest as 1 set – for endurance or fat loss.
Do this workout 1 – 2 times a week.
Bend at the hips and lower your torso, keeping knees softly bent, until you can place your fingers or palms on the floor in front of you. Slowly begin to walk your hands forward, without moving your feet (your heels will begin to rise off the floor). Continue walking your hands forward until you reach a full push-up position. Perform one pushup, then walk your hands back toward your body. This is one rep.