As a woman, you need to strengthen your pectoral muscles just as much as men do. However, instead of building larger pectoral muscles, hand weigh exercises for your chest may help improve your ability to perform everyday movements, enhance the appearance of your breasts and decrease your risk of shoulder injury. Speak to your doctor prior to performing hand weight exercises if you are pregnant or have any health conditions.
Technique
The technique you use during any hand weight exercise effects which muscles you work the hardest. During pectoral muscle exercises, your pectoral muscles should do most of the work, but you may also feel the muscles in your arms, back and shoulders working. If you notice your arms, back or shoulders doing more work than your pectoral muscles, examine your posture or decrease the amount of weight you use. The ideal weight of the hand weights for these exercises should cause you to be unable to continue between the eighth and twelfth repetition. Plan to work your pectoral muscles at least twice a week, allowing a minimum of 48 hours between each workout. Aim to perform three sets of eight to 12 repetitions for each hand weight exercise for pectoral muscle.
Hand Weight Fly
Hand weight Flies work the inner portion of your pectorals. Lie on a bench on your back holding a hand weight in each hand, arms extended in front of your chest, palms facing each other. Slowly lower your arms out to the side of your body until they are parallel to the floor. Hold this position for a second before slowly returning the hand weights to the extended position in front of your chest.
Hand Weight Bench Press
Hand weight bench presses target the main portion of your pectorals. Lie face-up on a bench with your knees bend and your feet flat on the floor. Start with a hand weight in each hand, arms extended in front of you, parallel to your shoulders and your palms toward your toes. Slowly bend your elbows as you lower the weights straight down until they almost touch your chest. Return to the beginning position by pushing your hands straight up.
Hand Weight Pullovers
Han weight pullovers focus also focus on the main portion of your pectorals. Lie back on a bench with your feet flat on the floor. Hold one hand weight in both hands with your arms fully extended until the hand weight hangs directly over your face, perpendicular to the floor. Slowly lower the hand weight behind your head, bending your elbows as the hand weight goes behind your head in an arc. Stop lowering the hand weight when you feel your back arching off the bench. Carefully return to the starting position, following the same arc. Keep your elbows within a foot of each other throughout the motion.
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