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Chest Exercises at Home for Women

by
author image Michele M. Howard
Michele M. Howard began writing professionally in 2009, producing sports, fitness, home improvement and gardening articles for various websites. In addition to writing, Howard is a United States Professional Tennis Association tennis instructor and a professional racket stringer. Howard holds a Bachelor of Arts in mathematics from Southern Connecticut State University.
Chest Exercises at Home for Women
A group of women lying on pilates balls while lifting dumbbells. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Some women go to extremes for perky breasts, the most extreme being surgery. You might think that surgery provides instant results, but a full recovery may take weeks. While there may not be a quick fix, there’s a cheaper and less painful alternative. Without going to the gym, at-home chest exercises designed to build the pectoral muscles located underneath your breasts can provide an up-lifting appearance. Working your pecs also helps to strengthen and tone your shoulder, upper back and arm muscles, while improving your upper-body strength and posture. All it takes is a few inexpensive fitness aids and a few hours each week.

Pushup Variations

Step 1

Perform a beginner-level pushup if you don't have enough upper-body strength to do regular floor pushups. Start by standing 3 feet away from a sturdy wall. Extend your arms and place your palms on the wall, chest high and shoulder-width apart. While keeping your body in a straight line from your head to your heels, bend your elbows and lean forward until your face is a few inches from the wall. Pause for a count of two, straighten your arms, return to the starting position and repeat.

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Step 2

Switch to modified bent-knee pushups as you become stronger. Start by getting on your hands and knees on an exercise mat. Walk your hands forward to straighten your body from your shoulders to your knees. With your hands directly below your shoulders, bend your elbows, lower your chest and stop when you are 2 inches from the floor. Pause for a count of two, straighten your arms, return to the starting position and repeat.

Step 3

Perform regular pushups once modified pushups become too easy. Start with your body straight and balanced on your hands and toes. Slowly lower your chest toward the floor, pause for a count of two, press back to the starting position and repeat.

Dumbbell Flyes and Presses

Step 1

Work your pecs with dumbbell chest flyes. Lie face up on an exercise mat, bend your knees and place your feet flat on the mat. Hold a dumbbell in each hand and extend your arms straight above your chest with your palms facing each other. With a slight bend in your elbows, inhale and lower your arms in a wide arc out to your sides. Stop just before your arms touch the floor. Pause for a count of two, exhale, raise your arms to the starting position and repeat.

Step 2

Perform dumbbell chest flyes on an exercise ball for an added challenge and to work your core muscles. Sit on an excise ball with a dumbbell in each hand. Walk your feet forward and roll back onto the ball until your shoulder blades are square on the top of the ball. Extend your arms straight above your chest with your palms facing each other. This is the starting position. With a slight bend in your elbows, inhale and lower your arms in a wide arc out to your sides. When the weights become level with your chest, exhale, raise them to the starting position and repeat.

Step 3

Make a technique change and perform chest presses. Sit on an exercise ball and get into position as if you are going to perform dumbbell chest flyes. Bend your elbows and hold the dumbbells near your chest next to your armpits with your palms facing forward. This is the starting position. Exhale and slowly press the weights above your chest. Pause for a count of two, inhale, lower the weights to the starting position and repeat.

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References

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