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Women’S Chest Exercises
Performing push-ups for some women can be challenging or even impossible to do one good form of regular push-up exercise; therefore, women’s chest exercises should take a priority for some time until upper body strength can be established.
One way for a woman to get stronger in the chest area is to utilize other chest exercises that are less challenging than the regular push-up exercise, and then after a week or two you can test yourself and see if you can perform the regular push-up exercise up to 12 repetitions.
Just a side note about the “number 12 repetitions”. There is really no magic number about 12 and it does not make a woman less than standard if she can perform 6, 8 or 15, but the idea here is that many government and health institutes have established a certain arbitrary number for strength assessment.
So back to the upper body training which I will discuss two women’s chest exercises to increase your strength.
Dumbbell Chest Press
In the dumbbell chest press you can use weight progressively. So for example, if you can perform high repetitions from 15 up to 20 repetitions, then probably it is time to increase the weight where you can find it challenging to finish 10 repetitions.
Instruction
- Lie down on a regular bench, and extend your arms straight with both dumbbells in your hands
- Bring the dumbbells all the way down where you can feel a good stretch, and then press up with good balance and moderate pace.
Elevated Push-ups
In the elevated push-ups the exercise becomes less difficult if you do it on the floor and that way you can practice this modified exercise until you establish enough strength. And if you can do more than 15 repetitions then in the next workout you should try to perform the regular push-ups.
I truly believe that push-ups are a wonderful exercise to strengthen your chest muscles so don’t underestimate or overlook it.
Instruction:
-Place the palms of your hands on a sturdy and fixed object, like a bench, chair, stool, or even a bed
-Hands placement should extend from the shoulder, and be a little wider than a shoulder width apart
-Bring your upper body down until you feel the side of the chest area almost touch the bench or chair
-Push your body up again until your arms are locked out then bring your body down again with moderate pace
-Repeat until you almost reach failure
For the elevated exercise the higher the object the easier you can perform the exercise; so if you are working out in the gym or your home you can experiment with different elevated objects, and I recommend you start with something less challenging and work your way up. That way you can gain confidence and physical strength as well.
About the Author
Mohamad has been writing articles online for nearly 5 years now. Not only does this author specialize in exercises for women and nutrition you can also check out his latest website on outdoor BBQ grills which reviews and lists several types of grills such as these Outdoor selections.
How to Use Gym Exercise Machines : Using the Chest Press Exercise Machine at the Gym