What are the best chest exercises for women?

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  • This is my current favorite exercise! Its a one arm press. Its obviously a chest exercise but what is not so obvious is that its the most incredible core workout you will ever get. Your first question is probably WHY? Why on earth would you bother to do a chest exercise with just one hand? It takes twice as long, right? Why not just do the basic dumbbell press. Great question! The answer is, if you have the luxury of endless amounts of gym time the basic shoulder press is fine. As I , at the end of the year I will be giving you a workout plan that gives you maximum results with minimum amount of gym time and what that means is that every exercise has to be triple duty. A lot of the exercises I am showing you this year do several things at once to save time. In this case we are obviously working the pecs but not so obvious is that we are working core – dont think so? Try it! The asymmetric load forces your core into action to keep you from crumpling an flipping over like a wet spaghetti noodle.

    Two reasons I love this exercise, first is that is works the chest like no other exercise. Where I feel it is across the top of the pec, the part you want to build so you can set cups of coffee on top of your chest. But the more important reason I like the hip dumbbell press is because its shoulder friendly. For several types of shoulder problems, this is the only chest exercise you can do without causing pain or damage. So if and ordinary dumbbell presses hurt your shoulder, give this one a try. Do this on the floor as I am and not on a bench because it properly limits your range of motion to protect your shoulder. On a bench, the temptation is to let your elbows go too far down.

  • If you do dumbbell press using a bench, you need a spotter and need to make 100% sure that you don’t let your elbows drop lower than your shoulders as this would hyperextend your shoulder and put it at risk of injury. I strongly recommend that you do dumbbell press on the floor rather than on a bench for two important safety reasons. First, if you get into trouble and the weights come crashing down, your shoulders are protected because the weights will hit the floor before your shoulders hyperextend. Second, the floor safely limits your range of motion and doesn’t allow your elbows to drop behind the plane of your back. Many people get injured jerking heavy dumbbells into the starting position, on the floor this is a simple matter. Use a stack of big books like encyclopedias to set the dumbbells on, the weight causes the books to sag into a trough so that the dumbbells will not roll off. Use enough books so the handles are about a foot above the ground. Its then an easy matter to roll the dumbbells into the starting position. To hear more about doing heavy chest exercises safely without a spotter, watch this video on . For those people who insist that they need more of a range of motion (I disagree), you can lay on a 2×10 on the floor which will give you another 1.5″ of range but still maintain the other advantages of doing the dumbbell press on the floor.

    The dumbbell fly is one of my favorite exercises and is what I feel has given me my chest size. If you do flys on a bench, you need a spotter and need to make 100% sure that you don’t let your elbows drop lower than your shoulders as this would hyperextend your shoulder and put it at risk of injury. Like all exercises, the key is to do this exercise very slowly and with strict form – no cheating. Keep your arms straight but not locked, if you have to bend your elbows then use a lighter weight. Bend your knees and put your feet flat on the ground, this puts your lower back in a safe position. When lifting, flex your abs for additional lower back support. Form is everything, try for 2s up and 2s down. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. To learn more about doing heavy chest exercises safely without a spotter, watch this video on .

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  • Best Chest Exercises and Workouts to build solid muscle so that you can look great in t-shirts and try harder to even win a Bodybuilding trophy.

    After these top three chest exercises, the next mosteffective are the chest press machine, inclined dumbbell flys, and dips. Thechest press achieves 79 percent muscle activation, and both the inclineddumbbell flys and dips were measured at 69 percent activation, according to thestudy by mentioned earlier.

12 Chest Exercises for a Sample Workout - Verywell

Will women chest exercises lift breasts high and make them look bigger? Yes! They may look larger since the amount of muscles under them are more. And since that muscles underneath are firmer, your boobs may be higher.