Most health conscious people seem to believe in a common notion that having a slim body is healthy. Exercising each part of the body seems to be an idea which is considered secondary. Walking and jogging sure are also very important to keep oneself in a good shape. However, the work that each person does everyday involves a lot of pushing, pulling, carrying, and so on. This is where one’s stamina and strength in the upper body needs to increase. Women, in general, perform more manual work than men.
Lack of proper exercise for the upper body could cause backaches and tiredness in women. Along with having a toned body and achieving a well defined structure, the chest exercises strengthen the chest muscles which in turn support the back. Not everyone can afford to go to a gym to workout. Women are often loaded with a lot of responsibilities. Their constant complains are that they do not have time of their own where they can take care of their body. For women who lack time to visit a gym or would like to save some money can choose to do the following exercise routines which can easily be done at home.
Chest Exercises At Home
The Ball Squeeze
A soft ball, approximately the size of a tennis ball, is held in both hands in front of the chest, and squeezed tightly for around five times a day, every day. This is a simple but an effective workout.
For this exercise, the body should be facing downwards, with the face towards the ground. Both the arms should be placed apart. Now the whole body should be brought up slowly by pushing your wrists to the ground.
Avoid putting pressure on your palms as this might cause cramps. The whole back should be straight when these pushups are done. Beginning to do these pushups for five times a day and increasing gradually to ten per day is quite an effectual chest workout.
The Palm Squeeze
In this workout, the elbows should be slightly bent and brought to the front. The palms of each hand should be pressed against the other firmly. Your left palm and the right palm should change positions alternatively; the stress of the movement can be felt in the chest muscles, which is otherwise known as the pectoralis muscle. You will find that this exercise is also very effective in building chest muscles.
Chest Exercises At The Gym
Apart from exercises that are done at home, for those who do get time to visit a gym or who have a home gym setup at home, there are some exercises with equipments that can be of great help in building chest muscles. If you can afford it in terms of time as well as money, working out in a gym is the best way in which you can get great chest muscles.
Working out in the gym can be quite motivating as you can work out with many others. There is also an added advantage of having a trainer and various equipments in a gym and you can get targeted focus on exercises to be done to boost chest muscles.
Lie flat on the ground, facing upwards, with dumbbells in both your hands. Your knees should be bent and placed flat on the ground to support your back. Place your palms horizontal to your body facing outwards.
Now the arms are brought up slowly to a vertical position where they are right above your chest. After a minute, it should be brought back to the initial position. These can done for around 3 sets each day.
Reverse Dumbbell Pushes
This exercise is similar to the above one, but it follows a different direction. Lie flat on the ground, facing upwards, with knees bent and placed flat on the ground. The weights or dumbbells are held in the hand, with your arms in a vertical position right above the chest. Your palms should be facing each other. Now, slowly the arms are brought down to the ground with the palms facing outward. This routine can be done for three to five sets a day.
Yoga As A Chest Exercise
Another form of mild exercise which helps in exercising the chest muscles is found in yoga too. Yoga not only helps in stretching all the muscles in an effective manner, but also energizes in a soothing manner. Every yoga routine is done slowly and in a relaxed manner. Some of the yoga exercises for relaxing and strengthening the chest muscles are given below.
Relaxed Deep Breathing
Sit straight on edge the chair, placing your hands behind you towards the back edges of the seat. Your chest should be raised slowly by inhaling air.
When your body relaxes, both your hands are clasped behind and once again your chest is raised and lifted up slowly by inhaling air and then brought back in along with exhaling air.
This yoga exercise is also done by sitting on a chair. Your fingers need to be clasped behind your neck. Then slowly the chest is pushed out, exhaling as the chest moves out. Next, slowly bring your chest muscles inwards inhaling deeply. This relaxes the pectoralis muscles.
The Yogic Block
This exercise for the pectoralis/chest muscle and needs a block big enough to keep your arms parallel to the shoulders when held with both hands. The block is held with your arms raised to a position parallel to your shoulders. Next, your elbow should be bent and both the elbows should slowly move inwards towards each other while the block is being pressed too.
Now, slowly raise the block up simultaneously squeezing the elbows and moving the elbows towards each other. The block needs to be raised until it is brought to a straight position overhead. This exercise should be done under the observation of a yoga trainer, as the wrong method of exercising this routine might cause injury.
The final yoga exercise here is a simple one. Stand straight with your hands clasped behind and slowly raised upwards, only to a point where the arms can rise. This releases some of tightened muscles in the chest.
If you decide to do any work out routine for chest exercises or any other exercises, start off slowly as a beginner and then increase frequency as you get more comfortable. It is also strongly advisable that every exercise is done only after a consultation with a doctor or some medical personnel. Exercises done without proper guidance can cause injury.