The benefits of working out your upper body can be quite numerous. Women tend to neglect the upper portion of their body and just workout their lower area. To find the perfect balance in your body it is highly recommended that you pay attention to both your upper and lower body. Having an imbalance can lead to injury and lack of growth.
Working your upper body can provide you with numerous benefits like pushing up your chest. Some upper body exercises also work your abdominals flattening out your stomach.
The 12 exercises on this list will help give your chest a great boost. This can eventually cause you to throw out that push up bra. The key to these exercises is performing them consistently. The more time and effort you put in, the more the results will show.
Let’s now take a look at what these exercises are, here are 12 chest exercises that will make you throw out your push-up bra, enjoy!
12 Y Raise
The Y raise is a great exercise that gives your chest quite the optimal stretch. You can also use the Y raise using no weights in a superset with push ups or another chest exercise.
To perform this exercise start with the weight in front of your thighs. Keep your back straight at all times and proceed to lift the weights above your head in a Y position. Proceed to come back down slowly. Make sure your motion is controlled. Use lighter weights when performing this exercise. Aim for 12 to 15 reps when using weights, you can go up to 20 reps when using your body weight only.
11 Medicine Ball Push-Ups
The use of a medicine ball can also serve its purpose when trying to push up your chest. This exercise is meant for those who are more experienced. Make sure you mastered a regular push-up before diving into this exercise.
In order to perform this exercise get into a push-up position with one had on the ball. Proceed to go down in a push-up position with one had on the ball and the other on the floor. Switch hands after you have completed the given amount of reps. Ideally, shoot for 8 reps with each hand, aim for 4 sets.
10 Cross Over With Bands
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This is an excellent exercise especially if you’re just starting off. Bands are a great technique to incorporate if you’re just getting started.
For this band exercise, the goal is to keep your arms straight while bringing them across your chest. When you reach the contracted area, make sure to flex your chest for one second before slowly going back down and repeating the motion. Aim for 12 to 15 reps per set on this exercise. You can also incorporate this movement in a superset.
9 Around The World
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This exercise is similar to the Y raise, the only difference is that it is performed on a flat bench with your body lying down as opposed standing up.
The goal of this exercise is to create a semicircle with the weights while your arms are parallel to the ground. Be sure to perform this exercise nice and slowly. Make sure to use lower weights on this exercise, focus on your form and contracting nice and slowly.
8 Dumbbell Press On Yoga Ball
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Performing an exercise on a yoga ball is great to improve your stability, make sure you are experienced before attempting a press on a yoga ball. Before performing this exercise make sure you are properly balanced on the ball. After you are locked in, press the weight upwards in a pressing motion. Make sure to feel the tension on your chest, make that mind muscle connection clear. Aim for 8-12 reps on this exercise, go for 4 sets.
7 Flat Dumbbell Press
The flat dumbbell press is one of the most basic yet effective exercises you can do to push up your chest. The exercise motion is similar to the previous entry, the only difference is here you are pressing on a flat surface. With no stability pressure you will get much more of a focus on contracting your chest. Make sure to go nice and slow while feeling the contraction on your chest. Aim for 8 to 12 reps on this exercise.
6 Incline Dumbbell Press
The incline press is the best exercise to hit the top portion of your chest, this exercise will really help to stick your chest out. Place you bench on an incline before performing this exercise. Proceed to perform a pressing motion nice and slowly. Aim the weight towards the top half of your chest. Go for 8-12 reps on this exercise, while going for 4 sets. Make sure to include this exercise into your routine weekly if you really want your chest to pop out.
5 Chest Fly Machine
Also named the butterfly machine, this exercise is the machine version of a fly. Machines are great at isolating the muscle and focusing on that given area you are targeting. This exercise is great at extending your chest, it also provides a great contraction in the middle of your chest. Make sure to squeeze the middle of your chest for one second before going back down to the starting position. Aim for 12 to 15 reps on this machine.
4 Chest Pass
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This exercise involves the use of a medicine ball. While lying face up on the floor bend your knees while holding the ball to your chest, this will be your starting position. Proceed to throw the ball as high as possible while catching it with your arms straight. After catching the ball lower the ball slowly towards your chest. Aim for 15-20 reps on this exercise, 4 sets.
3 Flat Dumbbell Fly
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If you want to keep things simple and avoid fancy machinery, the dumbbell fly is the way to go. You can perform this movement on a flat bench or on an incline bench. The incline focuses on your upper area while putting the bench flat focuses on your middle chest.
To perform this exercise, lower your arms on both sides with a slide bend on your elbows, once you are in wide arc position contract the weight and slowly move back upwards, as you move back, make sure to contract your chest nice and tight in the middle. Go for 8 to 12 reps on this exercise, 4 sets.
2 Bench Press
So many women just refuse to use a bench press and I’m here to tell you that you are really missing out on this exercise. This exercise is one of the best out there for not only boosting your metabolism but for allowing your chest to stick out that much more. This exercise is a must if you’re looking to firm up that chest. If you’ve never tried the bench press you can start off by using a small bar on a regular bench. Getting adjusted to the motion is key, once you gain experience this exercise will get easier and easier. Use a small bar to start, go for 8 to 12 reps, 4 sets.
1 Push-Up
Sometimes the most basic exercises tend to be the most effective. A basic push-up can be performed in a variety of different ways, it can also be used in a superset to really tense up your chest area. Whether you’re performing this exercise elevated on a bench or just regularly, the pressing motion performed with your body weight puts a lot of tension on your chest. If you are just starting off, you can perform this movement with your legs bent at the knees to take away from some of the resistance. The more experienced you get, the more you will be able to increase the elevation of the push-up. Aim for 10 to 12 reps, 4 sets.
