7 Effective Chest Exercises and Their Benefits for Women

by Sreeparna Ganguly
4 minutes read

Chest Exercises: Our chest is a two-tier construction. The first tier above the rib cage is made up of two strong muscles; Pectoralis Major and Pectoralis Minor. The next layer above the muscles is nothing but a deposition of fat that we call as breasts. As we age, the breasts start to sag downwards and the skin covering them get loosened giving them an out of shape look. Chest exercises strengthen and tone the underlying muscles of breasts. This process not only does muscle toning but also help the outer layer of fat to remain intact in shape an firmness. Appropriate and correctly done chest exercises can be the key to beautiful looking breasts without any cosmetic procedures. Here are a few effective chest exercises ideas with varying difficulty levels.

7 Effective Chest Exercises and Their Benefits for Women

# The Bow Pose or Dhanurasana

This pose looks like a bow and that’s where its name came from. For this pose lie on your belly and bend both the legs upwards. Now, stretch the hands to grip the legs. Lift off the legs and the upper body as far as you can and hold for 10 seconds. Release slowly.

Benefit: This exercise stretches and increases the strength of the chest. It helps to prevent the loosening and sagging of breast.

# Barbell Bench Press

This exercise requires two types of equipment; a flat bench and a barbell of appropriate weight. Lie down on the bench and with both the hands grip the barbell to a middle position parallel to the middle of the chest. Lift the hands up with your chest muscles and then lower it down to barely touch the chest. Repeat for the instructed number of time.

Benefit: This exercise increases the blood flow in the upper body, tones up arms and back, tones the chest muscles and tightens the breasts.

# Wall Push-up

For this super-easy exercise, you need to stand in front of a wall. Move your arms forward and touch the walls with both the palms. Incline yourself by increasing the gap between your feet and the wall. Now start bending the arms to get your body near to the wall and move back. Repeat for 10-15 times. To get the maximum benefits to try to transfer the body weight on your arms.

Benefit: This exercise helps to tone the core muscles deltoids and chest muscles. This can be a great breast firming exercise for the beginners.

# The Fish Pose or Matsyasana

Lie down on your back. Slide the hands below the thighs. With the help of the balance provided by the palms, lift up your upper body keeping the crown of the head on the mat or floor. Never put the body weight on the head, use your palms and elbows to maintain in this posture for 10 seconds. Repeat for 5 times.

Benefit: This exercise works on spines, thorax, rib cage and helps in breast lifting. It is a good instant stress buster.

# Dumbbell Plank Rotation

Hold two dumbbells of appropriate weight and get into the plank position. Lift the right arm up with the dumbbell by twisting the torso. Hold for 2-4 seconds and then come back to initial position. Do the same to the left arm. Repeat for 8-10 times in a set.

Benefit: This exercise strengthens the core, ab wall and chest. It gives lifting benefits to the breasts by toning up the muscles beneath.

# Stability Ball Chest Press

This exercise needs a stability ball and two dumbbells of appropriate size. Lie on a stability ball with middle to upper back. Bend your knees to provide stability. Take the dumbbells on hand and rest your hands on both the sides of the shoulder. Now straighten up the arms together and move back to the initial position. Repeat for 10-12 times in each set.

Benefit: This exercise tones the triceps and shoulders along with providing firmness to the chest. This intensive exercise actively prevents breast sagging.

# Dumbbell Cross Punch

Stand straight with a dumbbell in each hand. Place left a leg behind and lift up the dumbbells in line to the shoulder. Stretch right arm in the punching motion to the left side and move it back. Now punch with left arm similarly. Move the left leg in initial position and move back right leg. Start punching with left arm this time. Repeat for 10-15 times in each set.

Benefit: This exercise tightens and lifts up the breasts, toughens the arm muscles and chest muscles. If you want to tone your arms with toning up the chest then this exercise is what you need.


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Prachi singh August 10, 2018 - 3:15 PM

all are effective…

Sreeparna Ganguly August 10, 2018 - 5:05 PM