Real Women Lift Weights

Bench press with dumbbell (can also be done with straight bar)

Even though strength training exercises for the chest are thought to be primarily for men, many chest exercises can benefit women, too. Your fear may be that you’ll bulk up too much when training your pectorals, but the key is to perform the exercises in moderation and with light weight. Making chest exercises part of your regular workout routine can help firm your chest and improve the appearance of sagging skin.

Bench Press

Lie flat on your back on an exercise bench and plant your feet securely on the ground. Hold a pair of dumbbells next to your shoulders with your palms facing forward. Press your lower back into the bench to stabilize your body. Begin by pressing the dumbbells up, fully extending your arms and bringing them together at the top. Hold for one count and contract your pectorals. Then, release and slowly lower the dumbbells back to their starting position. Exhale on the way up and inhale on the way down. Do two sets of eight to 10 repetitions. You can perform the bench press on a flat exercise bench, as well as on a decline or incline bench press.

Assisted Pushup
Get down on your knees and hands on an exercise mat. Position your hands about shoulder-width apart and form a perfect plank from your neck down to the bend at your knees. Curl your lower legs backward and cross them. Slowly lower your upper body by bending at the elbows. Keep your core engaged to maintain your plank. Lower until your face is directly above the ground. Then, push up by contracting your pectorals and biceps until your arms are fully extended again. Inhale on the way down and exhale on the way up. Do two sets of six to eight repetitions.

Chest Fly – elevated position
Chest Fly
Lie flat on your back on an exercise bench and plant your feet securely on the ground. Hold a pair of dumbbells and rest them on your chest as you get into position. Once set, push the dumbbells straight up above your chest, with your palms facing each other. Create a small bend at the elbows and slowly lower your arms straight out to your sides. Lower until you feel a light stretch in your chest. Then, squeeze your pectorals and bring the dumbbells back together above your chest in a smooth and controlled manner. Inhale on the way down and exhale on the way up. Do two sets of eight to 10 repetitions. Chest flyes can be performed on a flat exercise bench, as well as on an incline and decline exercise bench.

Pullover
Lie flat with your back on an exercise bench that is set to horizontal. Plant your feet securely on the ground. Hold one dumbbell in your hands and rest it on your abdomen as you get into position. Once set, stand the dumbbell up vertically and grasp its top half from underneath with one hand overlaying the other hand. Wrap your thumbs around the handle to secure your grip. Then, push the dumbbell straight up above your chest by extending your arms. Maintain a slight bend at the elbows. Slowly lower the dumbbell backward behind your head. Lower until you feel a light stretch in your chest, then pull the dumbbell back up to its starting position. Keep your arms straight throughout the exercise. Inhale on the way down and exhale on the way up. Perform this movement slowly and control the lowering and raising of the weight. Do two sets of eight to 10 repetitions.

Your friends at Socially Fit

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Comments
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