Top 5 Exercises to Tone Your Chest for Women
Whether you’re working towards your first bikini competition or simply want to look great in tank tops this summer, strengthening your chest is an easy way to add definition to your top half.
Working your pecs will also help you prevent future sagging and give you a posture that reflects strength and confidence when you look in the mirror.
In this blog post we are going to focus on five of the best exercises for toning your chest as a woman. Read on and get ready to transform your body!
What are the benefits of toning your chest?
When you start working out, you often ask yourself, “What am I actually doing with this exercise? What benefits does this have for me?”.
Well, working out with chest exercises will help you in so many ways:
- As we’ve mentioned before, strengthening your chest will help prevent sagging over time.
- Your pecs support the weight of your breasts, which is why sagging happens to many women in the first place.
- When you strengthen your chest, you are also working your core at the same time. A strong core is essential for everyone, but especially women who want to prevent low back pain when lifting heavy things or during pregnancy.
- A toned chest will also help improve your posture, which is something you definitely want as an office worker.
- When you have a strong and well-toned chest, you are able to stand taller and with your shoulders pulled back.
- Your mood will also greatly benefit from a quick chest workout.
- Your body releases endorphins during exercise, which is nature’s antidepressant.
Push-ups
If you want to tone your pecs, push-ups are perhaps the best exercise you can do. This classic exercise is the best for strengthening your chest. You will be targeting your pecs with this exercise to build muscle and improve your posture at the same time.
Instructions:
- Place your hands on the ground at shoulder width
- If you want to make it harder, raise your feet off the ground
- Keep your back straight at all times
- Make sure to breathe throughout the exercise
- Hold the plank at the end of the set
- Aim for at least 8-10 pushups
Dumbbell flys
If you want to strengthen your upper pecs, try this dumbbell flys exercise. Flys will also help you lift your breasts in general, which is a great side effect if you’re looking to wear low-cut tops.
Instructions:
- Stand upright with your core engaged
- Hold a dumbbell in each hand and let your arms hang at your side
- Slowly raise your arms and lift the weights up to your chest with your palms facing each other
- Lower the weights again
- Keep your arms straight at all times
- Repeat for 10-15 repetitions
Incline
Incline
Instructions:
- Sit on the bench, crossing it with both feet flat on the ground.
- Sit back and relax and lift the dumbbells to your breast.
- Your elbows are slightly bent
- your palms are facing each other.
- Keep your arms straight at all times
- Repeat for 10-15 repetitions
BarBell Bench Press
If you’re looking to build your lower pecs, try this bench press exercise. This exercise is best performed with a barbell but dumbbells work too. Make sure you have someone spotting you though since you’ll be lying down on the bench.
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Instructions:
- Lie down on a bench with enough space above your head. You don’t want the barbell to hit you in the face
- Grab the barbell at shoulder width with your palms facing away from you
- Lift the barbell and lift yourself off the ground so you are lying on the bench
- Lower the barbell back down and pause
- Try to hold the barbell in place for a second or two
- Repeat for 8-10 repetitions
Incline Press
If you want to target your upper pecs, try incline pressing with dumbbells. This exercise will help you build your upper chest and improve your posture at the same time.
Instructions:
- Stand upright with your core engaged
- Hold a dumbbell in each hand and let your arms hang at your side
- Slowly raise your arms and lift the weights up to your chest with your palms facing each other
- Lower the weights again
- Keep your arms straight at all times
- Repeat for 10-15 repetitions
- Lift a weight you can
manage and still feel it in your upper chest
Conclusion
Exercising is a great way to stay healthy, increase energy, and reduce stress. Many people don't realize that exercising can also help them achieve their aesthetic goals, like losing weight or building muscle.
When it comes to toning up your chest, it is best to focus on exercises that primarily work the pectoral muscles. There are many options to choose from, including push-ups, dumbbell flys, bench presses, and incline presses.
With the right workout plan, you can achieve a stronger, more toned
chest that you'll be proud to show off.