In this post we are going to propose some chest exercises for women, and to analyze the myths that exist about the routines to strengthen chest in women.
We are going to perform a chest routine for women, which will help you strengthen this muscle group as important as any other in our body.
Why should you do chest in the gym as a woman?
We must not forget that if we strengthen the pectorals, we will be working muscles connected to the upper body and that will help us to have a correct posture (avoiding damage to the back), in addition to lifting the chest in a natural way.
Myths about pectoral exercises for women
It is true that there are many myths about chest workouts for women, but it is a muscle group within the chain that makes up our body and that we must work in a way that the rest of musculature.
Table of best pectoral exercises for women
We will describe 10 exercises to perform in the gym chest.
1. BENCH PRESS
For this exercise we will need a barbell and a bench.
The muscles that we are going to work mainly are going to be "arm" and "chest". We are going to lie on our backs on a bench with our feet on the floor and we are going to hold the bar with our hands apart (wider than shoulder width). We are going to take the bar out of the hooks to lower and raise the bar by bending our elbows without blocking it, that is to say, we are going to lower the bar to our chest, pausing for 3 seconds.
We perform 3 sets of 10 to 15 repetitions.
2. FLEXIONS
To perform push-ups we will need a mat.
In this exercise we are going to focus on working chest and arms with a push-up in which we are going to have the arms extended and the wrists with the elbows and shoulders. By means of an elbow flexion, we are going to go down to the floor, until our chest gets close to the floor, keeping our abdomen and gluteus contracted.
We perform 3 sets of 12 to 15 repetitions.
3. BENCH PRESS WITH DUMBBELLS
We will need a bench and some dumbbells.
We will lie face up on the bench with a pair of dumbbells in our hands, with our arms extended towards the ceiling and the dumbbells at the height of our chest. To start the exercise, you must bend your elbows 90º, and return to the starting position. During the exercise you must keep your abdomen contracted and your scapulae retracted. It is also important that you control the eccentric and concentric phase with 3 seconds in the descent and ascent of the dumbbells.
Perform 3 sets of 10 to 12 repetitions.
4. OPENING WITH DUMBBELLS
We will need a bench and dumbbells.
Keeping the initial position of the previous exercise, we are going to lower the arms to the sides, until they are parallel to the floor and in line with the shoulders. The descent must be controlled with the elbows bent. It is also important that you control the eccentric and concentric phase with 3 seconds in the descent and ascent of the dumbbells.
We perform 3 sets of 10 to 12 repetitions.
5. CROSSES BETWEEN PULLEYS
We must be in the gym, with a pulley machine, we are going to place the pulleys in the highest position that allows us. We are going to place ourselves in the center of the station with our feet hip width apart and one foot forward for balance. Our chest will be slightly inclined forward, and we will push the pulleys with a semicircular movement of our arms, until we reach our hands together in front of our chest, without blocking the elbows.
We perform 3 sets of 10 to 15 repetitions.
6. FONDOS
We are going to place our hands on parallel bars aligning our wrists with our elbows and shoulders, and we are going to lift our feet off the floor, in such a way that we are going to be "hanging". At this point, with our chest forward, we are going to go down bending our elbows 90º. We will perform this movement in a controlled manner, and in an "explosive" way when returning to the initial position.
We perform 3 series
7. INCLINE BENCH PRESS
We are going to place an inclined bench and the soles of our feet resting on the floor. We are going to raise and lower the bar towards our chest, with a separation of hands greater than that of our shoulders. Every time we extend our arms to raise the bar, we must not block our elbows, and when lowering, we must stay a few centimeters away from our chest.
We perform 3 sets of 10 to 12 repetitions.
8. STANDING SVEND PRESS
Standing, we are going to place our feet separated the width of our hips, our abdomen is going to be contracted and our knees slightly bent. We are going to take a disc with our hands, and we are going to press it with force, extending our arms completely forward at chest height. The difficulty of this exercise is to hold this position for at least one second with our chest contracted. We return to the initial position.
9. LYING DOWN MEDICINE BALL THROW
We lie down on a mat with the soles of our feet supported and our knees bent, our abdomen contracted and our lower back well supported on the floor. From this position, and with a medicine ball, we are going to throw it up to the top in a concentrated way, and we are going to receive it again, bending our elbows in each movement.
We perform 3 sets of 10 repetitions.
10. DECLINED PUSH-UPS
We place ourselves doing a plant, with our arms on the floor and face down, with our wrists well aligned to our shoulders and our elbows. To make it a little more difficult and to feel our gluteus and our abdomen contracted, we are going to place our feet on a high surface (bench or box). By bending our elbows, we will lower our torso to the floor until our chest touches the floor, we stop in this position and return to the beginning.