Fitness
Top Women Chest Exercise At Home: A Comprehensive Guide
Here is your complete guide to women chest exercise
Introduction to Women Chest Exercise
Today we will discover the best Chest Exercises To Try For Women. So What are the best Chest Exercises To Try For Women? When working on your chest muscles, you’ll primarily target your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that run across your chest and under your armpits, as well as across your shoulders. Warm up properly before beginning the main workouts to prepare yourself and avoid injury. You will find here your complete guide for women chest exercise.
Standard Push-ups
It’s an oldie, but a goodie. The push up (or press up – the terms are interchangeable) is an excellent chest workout. Lie face down on the floor, hands in line with your shoulders, and arms straight. Then, stand on your toes, keeping a straight line from your heels to your neck. Make sure that you don’t flex your hips or curve your back. This will reduce the effectiveness of the push up and potentially put you in danger of injuring yourself.
To perform a single push up, bend your elbows and bring your chest as close to the floor as possible. Keep your back and legs in a straight line the entire time or you won’t reap the benefits. Perform a set of 10 reps, pause for 30 seconds, and repeat. Finish with three sets. Increase the number of reps in each set as this becomes easier. Every time you want to push yourself further, add two reps to each set.
To get the most out of each push up and maintain proper form, complete each rep slowly and steadily. Don’t rush through them because you’ll lose shape and get less out of each push up. Begin by stretching. For example, you need to hook your fingers behind your back and raise your arms behind you. Keeping them as straight as possible. After stretching, try some low-intensity dynamic movements. Gentle press ups against the wall are one example. Anything to get your muscles moving and warm without tiring yourself out.
Decline Push-ups
Unsurprisingly, these are the inverse of the incline push-ups described above and are a fantastic home chest workout. Push-ups become more difficult if your feet are higher than your hands. This is because you can lower your chest to the ground and really work those pectoralis major and deltoid muscles. We only recommend trying these if you’re looking for a new challenge.
As before, keep your legs and back straight, your hands on the floor, and your feet raised. It’s a good idea to place them on a table, a garden bench, or even your sofa.
Plyometric Push-ups
Another advanced home chest workout, the plyometric push up adds extra intensity to your workout and kicks things up a notch. To begin, assume the standard push up position and lower yourself to the floor. Then comes the tricky part. You must really explode through the next section, pushing yourself as hard as you can. Try pushing yourself so hard that your hands leave the floor. If you really want to brag, try clapping your hands after each push up.
This push up variation adds intensity and explosive power to your at-home chest workout. This means you’ll be burning more calories and increasing muscle stamina.
What you must remember before attempting any of these more advanced push up variations is to keep your press up form intact. Before moving on to these trickier progressions, make sure your technique is solid.
Diamond Push-ups
Once again, a progression from the standard push up. Instead of having your hands shoulder width apart for the diamond push up, try having them underneath your chest, with your thumb and index finger touching. This is an excellent addition to your home chest workout routine because it works your core muscles in addition to the chest and arm muscles we’re already recruiting.
One-leg push-ups
To complete this home chest workout, you’ll need some serious chops. Begin in the standard push-up position and then raise one leg up. Complete your set of reps (try to get to 10) while keeping your glutes tight. Alternately, you could switch legs between reps. Just make sure you do an equal number of reps on each leg.
Read Also: Bench Glute Workout.
Spider-Man Push-ups
Finally, this type of push-up variation is an excellent addition to any home chest workout routine. Begin in the standard push-up position, but bend your elbows so that your chest is lower than theirs. As you do this, bring one of your knees up alongside you. Hold this position for a few seconds before returning to your starting position. Then, repeat with the opposite leg. To work each side evenly, make sure you do an even number of these in each set.