Chest Exercises for Women

Nothing stresses a woman more than wrinkles and a sagging bust line. While anti-wrinkle creams can take care of the wrinkles, the chest is often neglected. Most women have false notions about performing chest exercises, they think that they will develop a muscular flat-chested, unappealing look associated with female body builders. This could not be further from the truth. Female bodybuilders exercises are different and excessive in repetitions. These exercises are great to improve posture, and will also strengthen shoulder muscles and uplift sagging breasts. Given below are some exercises which women can practice at home.

Incline Push Ups: The incline push up requires one to work using an inclined workout bench or a table and dumbbells. Lie down on the inclined bench. Keep the feet firmly on the table and legs spread at arm's length. In each hand hold a dumbbell, lift them up by extending the arms, keep the arms straight, don't lock in or fold the elbows. Hold the position for a minute, and slowly lower the dumbbells down on your sides. Repeat the whole process six times.

Push Ups: Lie flat on the stomach with legs extended straight and arms folded and palms facing down, close to the chest. Raise yourself above the ground, with feet pressed together and hands are directly under your shoulders. While in the raised position, keep back flat and contract stomach muscles. Slowly lower self to the ground by bending the elbows. Pause for a couple of seconds, and repeat eight times.

Chest Press with Resistance Bands: Wrap the resistance band around a pole and stand in front of it. Stretch the band and position self a little ahead of the pole, until slight tension is felt on the band. Extend both arms and pull the band forward, palms facing down, contract the chest muscles and make sure the elbows do not bend. Slowly let hands go back to release the band tension. Repeat ten times. One can do this exercise band workout one hand at a time as well.

Push Ups with a Medicine Ball: Lie flat on the stomach and get into the push up position. Bend the knees. The body should be in a straight line with the abdomen muscles contracted. Place one hand on the ball and the other on the floor and raise yourself. Push the ball with the hand holding it to the other hand, and lower yourself. Get the ball back following the same process using the other hand. Keep the ball rolling, and repeat the whole thing at least six times.

Ball Chest Fly: Sit comfortably on a stability ball. Slowly roll down (lie back), relax head on the wall. Only the upper body should be placed on the stability ball. Bend the legs such that ankles are directly under the knees. Lift the hips and keep it straight in line with the body. Holding a dumbbell in each hand, palms facing each other, lift them. Bring both arms straight up. Hold the position for a minute, and lower the dumbbells gently. Repeat six times.

For exercises to be effective, they need to be done correctly and regularly. Also, before starting these exercises for chest muscles, it is very important to do some simple stretches. Stretching exercises are easy to perform. Stand straight with arms to your sides. Push them back slowly until you can feel a tug in the chest muscles. Repeat eight or ten times and then start the above exercises.