What are the best chest exercises for women?

“The incline crush press is one of my favorite chest exercises for a couple of different reasons,” says strength coach Joey Percia.

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  • 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.

    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 .

    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 .

  • Hi sir,
    My self Vijender from india,
    Am having a problem to developing of inner chest at upper and middle portion of chest.
    There is a large development in my outer chest
    Could you please suggested the sequence of chest exercises to develop the my inner chest .
    Please help me out.
    Kindly gave me reply as early as possible.
    Regards
    Vijender

Chest Exercises - Scooby's Home Workouts

The building blocks when looking to maintain bust size is said to be to train your pectoral muscles doing chest exercises while eating healthy and getting enough sleep. So if you want to prevent saggy breast or want to maintain or even increase your bust size making your breast appear big you are going to have to take up chest exercise training your pectoral muscles building support around your chest.