The Mayo Clinic states that women can benefit from strength training the whole body, including the arms and chest, because of weight control, developing strong bones, reducing the risk of injury, and increasing self-confidence. Aim for two to three strength training sessions a week lasting just 20 to 30 minutes. Take a day off in between workouts to allow for muscle recovery.
Stability Ball Chest Fly
This exercise is recommended by the American Council on Exercise to specifically target a woman's chest. Begin by sitting on a stability ball. Hold dumbbells with your feet flat on the floor and then slowly lean backwards while walking yourself out along the ball. You will want your head, shoulders and upper back to be supported by the ball. Grasp each dumbbell, positioning them at or just above chest level. Exhale, stiffening your torso by contracting your core and slowly press the dumbbells upward in a wide arc to a position directly above your chest. Inhale and slowly lower the dumbbells in unison in a wide arc until they are level with or near your chest. This counts as one repetition. Repeat for one to three sets and eight to 12 repetitions.
Triceps Toning
Stand with your feet shoulders-width apart and knees slightly bent. Hold a dumbbell in each hand and straighten arms at your sides. Your palms will be facing backward. Lift your arms straight back about 2 feet behind you and return to your side, counting as one repetition. Perform eight to 12 repetitions and one to three sets.
High V Shoulder Exercise
To target the shoulders, start by standing with your feet shoulders-width apart. Hold a dumbbell in each hand and extend arms overhead in a "V" shape, palms facing out to sides. Slowly bend elbows to your hips and allow palms to face the body. Press back up into "V" shape, counting as one repetition. Aim for one to three sets and eight to 12 repetitions.
Boxing for Arms
According to "Shape" magazine, this exercise will target all areas of the arms. Stand with feet shoulders-width apart and hold a 3- to 5-pound dumbbell in each hand. While bending at the knees, hinge forward until the torso is parallel to the floor. Bend elbows, bringing the dumbbells up toward your armpits. As you exhale, extend the right arm forward with the palm down. The left arm will go back behind you with the palm up. As you inhale, bend arms and exhale as you switch, completing one repetition. Continue to alternate arms for six to eight repetitions and one to three sets.
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