Which woman does not want a tight, smooth cleavage? Just. That is why we have summarized the ultimate chest exercises for you at home so that you can finally put the turtlenecks back in the closet.
Your chest is mainly composed of two muscles, the small (pectoralis minor muscle) and the large (pectoralis major) muscle. In addition, many smaller ones. These muscles lie between the breast tissues. The muscles are primarily responsible for allowing you to take your arms up and forward.
The aim of the following exercises is to strengthen the entire chest muscles, which simultaneously strengthens and firms your breasts.
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5 Best Exercises For Women
Pushups are really a great exercise because you can use them to train not just one muscle area, but several: chest, shoulders, back, arms – the entire upper body.
First lie on your stomach, your hands lie flat on the floor at the level of your armpits. Tenses your stomach and buttocks, stretch your legs and raises your toes. Now push your upper body up until your arms are almost stretched (don’t push through!). Slowly come back to the floor, but don’t completely lay down. For starters, it will be enough if you do as many push-ups as you can. Later you can do 3 sets with 10-15 repetitions as usual.
If this is too difficult for you, you can shorten the lever by keeping your knees on the floor or do the push-ups against the wall.
2. Bench press on exercise ball
Lie with your back in the middle of an exercise ball ( shop at Amazon ) (or a training bench) and make sure that you can move your shoulder blades freely. The knees are at a 90-degree angle. Then take light dumbbells or water bottles and hold them close to your body at armpits. Then bring the arms straight up until they are almost straight. Do it slowly and count to three in your thoughts. Then the hands come back slowly, counting here again in the same way. 3 sets of 10-15 repetitions.
Incidentally, this also trains your triceps – bye, arms with arms!
3. Triceps dips
And even more for triceps and chest: Take a chair, the sofa, bed or a bench as an aid. Support your hands on the edges and place your feet so far away from the sofa that your legs are straight. Now bend your arms and come deep. Then push yourself up again. It is a little easier if you bend your legs and lower your buttocks very close to the edge of the chair.
3 times 10-15 repetitions.
4. Dumbbell flyes
Lie on your back and stretch your arms straight to your side at shoulder height. In your hands, you hold light dumbbells (1-2 kg) ( here from Amazon ) or water bottles. The legs are bent. Brings your arms together in a stretched position upwards over your chest – and slowly back again. With this exercise, the chest muscle is targeted.
3 times 10-15 repetitions.
5. Plank variant
Comes on the stomach for the classic plank. Bend your arms, support yourself on your forearms and toes and push your body up. Tightens the belly and makes sure that the body forms a line. The bottom should neither slide up nor sag. Once you are stable, you can switch from your forearms to your hands and back. Hold on for as long as possible – at least 30 seconds.