by Clarissa Hartley

Sculpting your chest muscles might have started as an endeavor for a more defined bust, but it’s not just about aesthetics, darling. Building up the strength in your chest has a signature list of advantages which go beyond the visually pleasing.

Considering the long hours devoted to our desks or behind the steering wheel, compromises to your upper body strength seem like an inevitable toll. Indeed, extended periods of sitting can cramp your chest muscles, exuding tension to your back—it’s just part of being a dedicated modern woman. But fear not, invested time and practiced chest workouts can counteract and even reverse this damage, leading to a well-deserved upgrade in your posture.

Ready to stage those benefits in action? Here’s an array of chest-focused workouts for women that will do the power transformation…

1. Upright Cushion Press

Do not underestimate this seemingly simple workout, as it activates all muscles across your chest area.

Position yourself upright, feet shoulder-width apart, while clenching a cushion between your palms. Lift your arms smoothly to your chest height and push your hands together in a 10-count. Lower your arms and repeat it for eight to 15 times.

A quick trick: Opt for a firmer cushion to enhance the benefits.

2. Kneeling Push-Up

This total package workout that not only tones your chest muscles but also targets your shoulders, arms, and core.

Place your hands on the floor shoulder-width apart, fingers pointing forwards. With your knees placed just behind your hips, ankles crossed and your head in line with your spine, aim to do eight to 15 reps.

Keep one thing in mind: maintain a straight spine, with your chin neither tucked in nor extended.

4. Squat And Overhead Press Duo

This workout is a fantastic combination not only for your chest but also for your lower body and triceps.

Secure your resistance band at somewhere sturdy, step forward with your right hand holding the band at shoulder height. Proceed with a split squat, extend your right arm fully and revert back to the squatting position. Repeat on each side for eight to 15 times.

An easy tip: Root your front foot flat throughout the exercise.

5. Shadow Boxing

This dynamic workout primes your cardiovascular system, tests your agility and thereby upgrading your chest game.

Execute a series of punches, utilize your whole body for each punch and maintain the speed to get your heart pumping for one to two minutes.

Remember to move around quickly to enhance your heart rate.

6. Dumbbell Glide on Gym Ball

It’s a great platter for toning your upper body, and your core too with the addition of the gym ball.

Amid a straight body line from your head to knees, hold the dumbbells above your chest. Lower your arms by the sides in an arc, then draw your arms back to the start. Aim to execute eight to 15 reps.

Utilize your core muscles in order to stabilize the ball.

7. Decline Push-Up On Step

This exercise focuses on building strength in your upper arms, chest and core.

Place your hands slightly wider than shoulder-width apart on a mat, with your body in a straight line from head to heels. Bend your arms slowly until your elbows are flexed at right angles. Return to the initial position ensuring your elbows are not locked doing four to eight reps.

Smooth movement is crucial – avoid any bounce in the push-up.

8. Dumbbell Lift on Gym Ball

This tip top exercise not only works to tone up your chest but also your stabilizing muscles.

Assume your position on a gym ball with a dumbbell in each hand, your upper body aligned straight with your feet pointing forward. Engage your chest muscles and move the dumbbells upwards until your arms are completely straight and then return back to the starting position. Aim for eight to 15 reps.

Don’t rest your hips on the ball – keep them in line with the rest of your body.

9. T Push-Up

This exercise hits your shoulders, obliques, back, core as well as your chest.

In the position of a push-up, with your knees off the floor and hands wider than shoulder-width, smoothly move into a deep push-up. Push up powerfully and twist your torso raising your left arm overhead while keeping your body as straight as possible. Hold the position and return to the start. Aim for four to eight reps on each side.

Keeping your feet apart could be helpful to maintain balanced as you twist.

Craving for some more workout motivation? Stay tuned for more articles on beginner, intermediate and advanced chest workouts integrating the best chest exercises exclusively for women!

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