Upper Body Exercises for Women

Walking good looking could surely attract people in a crowd but what if you got more to boost your confidence.

A Physically powerful chest is something everyone recognizes. Chest resembles bravery and formidability which it is an ideal part of the body to improve. 

For the exercises, we chose to help you develop a strong chest, we followed the tried-and-true philosophy that basics are best.

The pectoral muscle (pectoralis) or “pecs” is in charge of  the development  to shape off the chest.  Pectoral muscles composed of 2 major parts: Calvicular head and Sternal head. Chest exercises can be broken down into two major types: presses and flys.

Presses include all barbell, dumbbell, and machine presses performed on a flat, incline, or decline bench and are considered compound movements because both the shoulder and elbow joints are initiating the movement.

Awareness of the Exercise

First and foremost you need to prepare your body before the actual exercise.

For preparation, it is important to warm up for five to 10 minutes and gently stretch the muscles you will be working.

For beginners, it is best to do one set of 12 to 15 repetitions of each exercise.  

Dumbbell Incline Press

Whereas the flat presses tend to work the lower and mid-chest area Exercise: Both the dumbbell incline press and dumbbell bench press can be done on a flat or Incline bench. To perform this exercise a pair of Adjustable dumbbells is required and an incline bench, the incline press causes you to shift the focus of the exercise to the upper chest area.

Setting the incline bench at a steeper angle will place even more emphasis on the upper Pecs. Here are the steps in performing this chest exercise using adjustable dumbbells.

1. Sit on the edge of an incline bench set at about a 45-degree angle.

2. Pick up a dumbbell in each hand and place them on your thighs.

3. Then, one at a time, raise them up to shoulder level while you press your back and shoulders firmly against the bench.

4. Press the weights up to a point over your upper chest, palms facing forward (pointing toward your feet).

5. Lower the weights slowly. Pause briefly in the bottom position, then drive the weights back up. Remember to inhale as you lower the weights and exhale as you lift the weights.

Standing Chest Press

To perform this exercise you need to prepare strong resistance tube, enough space to perform the exercise, and hook which acts as solid base where you hang the middle part of the resistance tube.

This chest exercise using resistance tubes is solely designed for women to develop a sexy chest and not to build bulky chest muscles.

1. Hang the middle of the resistance tube onto a solid hook on your wall.

2. Secure the center of the tubing at chest level.

3. Grab bother ends of the tube with each separate hand. You should be facing away from the hook where you hang the middle part of the tube.

4. Begin with your thumbs at your armpits and step far enough away from the base that the tube is not gapping at this starting position.

5. Start by fully extend your arms in front of your body at chest level.

6. Slowly release until your arms should be at chest level forming a 45degree elbow bend.

7. Repeat the arms movements in 3 sets (12 repetitions per set).

TIPS: You should make sure to bend your arms properly at chest level. Avoid moving of your arms because you will begin to target the shoulder muscles rather than the chest. Keep them stable and extended.

These are just suggested exercises that are suit to develop your chest. A well shaped chest would increase your self-esteem, so you should sweat it out. It is highly recommended to use adjustable dumbbell if you would prefer your place will be well organized rather than fixed weight dumbbells since it is bulky.

It is more affordable to get one rather having many those dumbbells. If ever you got no more time heading to the gym, a resistance tube is best for you. Resistance tube could be hand carried and more efficient. Grab one of these items, so you would work well with at ease.