Good Chest Exercises for Women at Home

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Once women hit their mid-30s, they begin losing 5 to 10 percent of their lean muscle mass each decade, explains “Fitness Magazine.” When you lose muscle, your metabolism naturally slows. Whether you want to lose weight or keep fit, regular strength training can help you preserve muscle tissue. Working your chest muscles, one of the major muscle groups of your upper body, will help keep your bust looking full and elevated as you age or lose weight.


Push-Ups

Push-ups require no special equipment to work your chest, shoulders and triceps. Many women may not have the muscle strength to perform regular push-ups right away, but bent-knee push-ups will work the same muscles. Kneel on the floor or an exercise mat with your feet together behind you. Place your palms flat against the floor directly beneath your shoulders, and slowly lower your torso until your chest touches the floor. Push your body back into the starting position. Keep your back straight and your elbows close to your sides throughout the exercise.

Fitness Ball Chest Flyes

A fitness ball is a cheap and portable alternative to a weight bench found at the gym, and lifting on the ball gives your abs a workout at the same time. Chest flyes on the fitness ball isolate your pectoral chest muscles. Sit on your fitness ball and carefully lean back as you walk your feet forward until the ball sits beneath your lower back with your knees bent at a 90-degree angle. Start with your arms extended above you. Hold a dumbbell in each hand, palms facing in. Maintain a slight bend in your elbows as you lower your arms to shoulder level. Hold the position briefly before returning your arms to the starting position.

Fitness Ball Chest Press

The bench press may be the most well-known chest exercise, and the motion can be replicated with a pair of dumbbells on a fitness ball. You’ll work your shoulders and triceps as well as your chest. Lie on a fitness ball as you would when performing flyes, but start with your arms extended above you with your palms facing forward instead of inward. Slowly, lower the dumbbells to chest level, hold the position briefly and push the dumbbells back to the starting position.

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