Top 5 Chest Exercises For Women

Once women reach their mid thirties and forties, they often complain of flabby looking chests. Now this is on account of sagging pectoral muscle tissues under their chests. Many women opt for expensive surgery that uplifts sagging chests and gives them a full bust appearance. This is often painful, taking weeks to recover.

So why not opt for a better alternative with simple exercises for a strong, elevated chest? A strong chest gives you a good posture and helps in your daily activities that need pushing such as pushing a stroller, lawn mower or even furniture. Check out our list of chest exercises for women that can be performed with basic equipment, right at home.

Best Chest Exercises For Women

Pushups

Pushups can be done either in standing position or by lying down on the floor. For standing pushups, stand 2 feet away from a wall. Stretch out your arms and place your palms on the wall. Make sure that your body is straight.

Now bend your elbows and bend forward till your face almost touches the wall. Pause for 5 seconds, straighten your arms and return to your starting position. Repeat this exercise for 10 minutes. The other way involves lying down on the floor, face down. Now with the help of your forearms and elbows, slowly lift your body. Pause for a few seconds before bringing your body back to the floor.

Arm Raise

Stand straight with feet placed as wide as your hips, with knees bent slightly. Hold light dumbbells in both hands, in front of your thighs. Now lift these weights above your head gradually in a ‘Y’ movement. Lower your arms back down slowly and then repeat. Keep your body steady during this time. Repeat this exercise at least 20 times.

Resistance Band Exercise

Stand straight with your feet placed as wide as your shoulder width. Now wrap the resistance band behind your back, holding the handles with both hands.

Your hand must be under your armpits at chest height. Move your elbows straight ahead and slowly return to the original position. Repeat this exercise 10 times. If your find the band loose, hold the tubing instead of the handles for support.

Ball Pass

Lie down on the floor, face up. Keep your knees bent and feet flat on the floor. Hold a medicine ball at your chest. Keeping your back pressed to the floor, throw the medicine ball straight up with some force. Catch it with straight arms and lower the ball back to your chest slowly. Repeat this exercise at least 20 times in quick succession. These chest exercises will give you a strong, elevated chest and good posture.

Chest Press

Sit on a fitness ball. Slowly bend backwards while walking your feet forward till the fitness ball moves beneath your lower back.

Keep your back straight and knees bent at 90 degrees. Hold dumbbells in both the hands. Extend your arms above you, with palms facing inwards. Lower your arms to reach shoulder level. Pause for 2 seconds before repeating the entire exercise at least 8 times.