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Chest Exercises Develop Lean Muscles in Women
Chest Exercises for Women:
Incline Chest Press
- Lay flat on an incline bench. Position your feet and knees for optimal comfort. Hold a dumbbell in each hand with arms bent upward at 90-degree angles to either side. Your palms face away from you.
- Extend your arms up and lift the dumbbells together so they meet above your head. Exhale as you perform this motion. Do not lock elbows as your arms extend. Pause for one moment and inhale as you slowly return the weights to their start points. Repeat for 8 to 10 repetitions.
- To lift the weights, use only your chest and arm muscles.
- Remain pressed against the bench with your back.
Decline Chest Press
- This is the same exercise as described above but performed on a decline bench.
- Position yourself as for the incline chest press, with a dumbbell in each hand and palms facing away from you.
- Exhale and lift the dumbbells. Pause and lower the weights back to their start points as you inhale. Repeat for 8 to 10 repetitions.
Incline Chest Fly
- Lay flat on an incline bench. Again, position yourself on the bench exactly as instructed in the previous routines. Hold a dumbbell in each hand with your arms stretched outward to either side of you. Your palms face up.
- Exhale and lift the dumbbells together so they meet over your head. Keep your arms extended but do not lock your elbows. Pause and slowly lower the weights back to their start points as you inhale. Repeat for 8 to 10 repetitions.
Decline Chest Fly
- This is the same exercise as described above but performed on a decline bench.
- Position yourself as for the incline chest fly, with a dumbbell in each hand and palms facing upward.
- Exhale and lift the dumbbells. Pause and return the weights to their start points as you inhale. Repeat for 8 to 10 repetitions.
Tips for Success
- Start with those weights that are comfortable for you.
- Rest for three-minute intervals between each routine.
- Gradually increase dumbbell weight as you build upper-body strength.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
