Position your arms so your elbows are pointing to the walls and your lower arms are perpendicular to the floor. Whether you perform them on your knees or in a plank position, Chatzopoulos says that push-ups are an effective way to work out your chest. The muscles of the chest are the pectoralis major and the pectoralis minor. Slowly let your arms fall out, with your elbows slightly bent in the shape of a T. This has always been true, but it took until recent years for women, in particular, to jump on the strength training, well, train. Your pectorals help push, so it can make you feel more capable in defending yourself, as well,” she explains. Slowly bring your arms up until your hands meet directly above your chest. As … Women have an additional set of muscles in their chest which are known as Cooper’s ligaments. Hold for a count of two and then slowly lower the weights back to the start position. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Lay face down on the floor with your hands flat and directly outside of your chest. Your hands should be as close together as possible. And since every part of our body is interconnected, she explains that pectoral exercises will also engage your upper body, from your core and your triceps to your shoulders. Exercises to Strengthen Women's Chest Muscles, Medioimages/Photodisc/Photodisc/Getty Images, WebMD: Chest Exercises to Help Tone and More, American Council on Exercise: Bent Knee Push Up, American Council on Exercise: Dumbbell Pec Fly, American Council on Exercise: Lying Dumbbell Pullovers, American Council on Exercise: Ftiness Library - Chest Exercises. There are plenty of women out there who are pushing it in the gym, working harder than the guys to pack on muscle and achieve stunning physiques. 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The chest muscles of our body can get pulled and strained. Slowly lower the weights back down to the start position. It might not seem like an important factor, but symmetry helps maintain physical health and prevent mishaps. Repeat 10 to 15 times. Hold a 3- to 8-pound free weight in each hand. The strength classes on Aaptiv offer visual workout guides for every exercise, so you never have to second-guess your form. Strengthening the chest muscles can also improve your performance in sports such as tennis or swimming. Get Big Biceps & Triceps With Bodyweight→, Exercises to Strengthen the Arms, Biceps & Triceps→. Use the image to click and let us know accurately which part of your chest is having pain & we will provide you with a batch of questions. “You will be strengthening your abs and the back of your arms, while also making your chest stronger and giving you a more balanced physical appearance,” she adds. Throughout this exercise, keep your arms slightly bent at the elbow. Lie on the floor face up. This injury can occur during excessive stretching or pressure on the muscle. Lobert likes this workout since you can vary the weight as you improve over time. These are thin collections of connective tissues that work together to lift the breasts. Strengthening the chest muscles can also improve your performance in sports such as tennis or swimming. Explore {{searchView.params.phrase}} by color family {{familyColorButtonText(colorFamily.name)}} While doing any variation of the push-up, keep your back straight, your head in a neutral position, and your abs tight, and don't allow your shoulders to sag. Press your dumbbells toward the ceiling, keeping them in line with your chest. Thanks to the cardio craze of the 90s and a slew of marketing mainly aimed at men, weightlifting has been a man’s game—but not anymore. The Cooper’s ligaments are responsible for lifting the bust and keeping it pert. Your pectorals are important aesthetically and physically and shouldn’t be neglected. Lie on the floor with your face up. Your arms should still be extended. By taking a few minutes three or four times a week to perform chest exercises, you can add strength to your upper body and keep your chest looking terrific. For women, especially, the pectoral muscles often get left behind. If doing the exercise on the floor with straight legs is too difficult at first, bend your legs at the knee and rest your shins against the floor. When you are lifting the weights, be very careful you don't drop them on yourself. If you’ve watched bodybuilding competitions or scrolled through Instagram, you’ve likely been amazed at the ways that women are able to sculpt their muscles. Check out the strength workouts available on Aaptiv. Repeat. While working out your chest won't magically increase your cup size, toning the pectorals will help boost your bust line by toning the muscles. Chatzopoulos says that many women will experience a huge sense of accomplishment, which is essential in physical fitness goals. If you’ve never given your pectorals much thought, no worries. While working out your chest won't magically increase your cup size, toning the pectorals will help boost your bust line by toning the muscles. But building muscle, as any longtime M&F reader knows, isn’t only for the boys. You could also do this exercise while lying on a weight bench. And don’t forget, proper form is vital here. Chest pain or discomfort is a common symptom of a heart attack in both men and women. Welcome to the guidebook to your healthiest life. In this exercise, lift and lower slowly to get the most benefit, never lock your elbows, and be careful not to drop the weights when they are lifted. Anterior or Front Lower Right Side Chest Pain. Ignoring your pectorals when working out will lead to muscle imbalances, which could eventually lead to injuries,” Chatzopoulos says. Another go-to? Hemera Technologies/PhotoObjects.net/Getty Images. Compared with other exercise regimens, Chatzopoulos says that pectoral training is easier to track progress. You should be on your back with your knees bent and your feet flat on the floor. When you think of the most muscular physiques on social media, we’re willing to bet some of the biggest male bodybuilders and influencers come to mind. This is the start position. To pull it off, set yourself up for success: A bit of extra weight can take an okay workout to a super-effective one. Ready to start working your chest muscles? This exercise resembles an upside-down push-up. Why is this psychologically beneficial? Throughout this exercise, keep a slight bend in your elbows to avoid strain. Repeat 10 to 15 times. Your knees should be bent and your feet kept flat on the floor. When the dumbbells are pressed above your chest, make sure that the flat sides of the dumbbells are pressed together, with your palms facing away from your face. Click here. Subscribe now for a weekly dose of inspiration and education. Whether you’re performing push-ups or a bench press, you will know when you can perform more reps or press more weight, she notes. You could also do this exercise while lying on a weight bench. Lie on the floor. One place to begin is with a dumbbell, as recommended by Chatzopoulos. “Strength training can be very empowering for women. This exercise also provides a nice stretch in the shoulder area. But the benefits of weight training the chest are many. Based in Portland, Ore., Tammie Painter has been writing garden, fitness, science and travel articles since 2008. But the benefits of weight training the chest are many. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Doctors diagnose "chest wall pain" in at least 25% of patients who come to the emergency room for chest pain. And, as you begin to see some definition and changes in your personal figure, Lobert says that many women will feel free from traditional stereotypes and stigmas around appearing muscular. Painter earned her Bachelor of Science in biology from Portland State University. Work more chest exercises into your weekly strength training routines for an added boost in strength and confidence. It’s easy to prioritize building muscle in your arms, legs, and core, but it’s important not to neglect more focused areas of the body like the back and chest. I would like to receive weekly fitness articles and inspiration from Aaptiv Magazine. Push-ups can be varied in many ways depending on your fitness level. Some women work tirelessly for this sort of body. While holding a 3- to 8-pound free weight in each hand, extend your arms so they are over your head and on the floor. Don't let your neck pain keep you from a solid core workout. However, others are nervous about exercising too often because they hope to avoid this extreme definition.

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