Chest muscle exercises
The results of a chest workout not only improve the appearance of this area, but also help to shape the entire upper body. Also, for women, effective chest exercises can strengthen and shape the shoulders. Try the following exercises to strengthen your chest muscles:
Knee push-ups
Kneel on the exercise mat as you would a push-up. The distance between the hands should be slightly larger than the width of the shoulders. Keep your spine in a neutral shape and work your abdominal muscles. While resting on your knees, lift your lower body. Let your palms and knees support your body. Bend your elbows and lower your body to the floor.
Return to the starting position and do three sets of 10 reps.
Dumbbell rotation
This exercise trains the muscles of the chest, shoulders and lower back.
Start on the plank with your feet slightly wider than hip-width apart. Hold dumbbells in both hands. Rotate your torso and raise your left hand toward the ceiling. Bring your left hand to the starting point. Repeat with the right hand.
Do 3 sets of 8 to 12 times.
Shoulder pressure
To do this exercise, stand on the floor with your feet shoulder-width apart. Hold the dumbbells in both hands, palms facing inward, keeping the weight at eye level. Bend your elbows at a 90-degree angle in front of you. Keep your upper arms parallel to the floor and extend out on the sides. Then fully extend your arms and raise the dumbbells on your head.
Return to the starting position and repeat 15 times.
downward dog
Targets the major chest muscles and triceps.
Kneel on the exercise mat as you would a push-up. The distance between the hands should be slightly larger than the width of the shoulders. Keeping your arms straight, pull your torso back so your chest is close to your knees. Elevate your hips a bit.
Do an exaggerated bend that brings your chest down and arches up again. Do the same in the opposite direction, then return to the starting position and repeat 10-15 times.
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