Women are the main pillar of our society and in their daily life women cannot make time for herself and for her fitness, so every woman should need to do fitness and turn her body into an idol posture. Apart from that there are several myths about the workout of women that lowers the morale of the women to do workout. Here are several exercises that women should do for better posture. Here are some of the specific chest workouts that are mentioned in this article including specific exercises, benefits and the myths of the exercises.
Specific Exercises for Chest Workout for Women
Here are some of the specific exercises for the chest workout for the better result and the better performance such as;
Bench Press
Lie down on the flat bench and grip the barbell with your hands with the shoulder width apart. Close the bar towards your chest and take back to the normal position until your arms fully extend.
Incline Bench Press
Incline bench press is the form of bench press. Set the bench at 45°degree and do the same process as the bench press.
Decline Bench Press
Decline bench press is also the part of the bench press where you have to set the bench at the 30°degree and do the exercise same as bench press.
Dumbbell Chest Press
Lie on the flat bench and hold the dumbbell in each hand. After that upward the dumbbell towards the ceiling fully extended and lower towards your chest, repeat the process until the set is done.
Dumbbell Fly
Sit on the edge of the bench or chair and hold the dumbbell in your hand. Keep your arm straight outside the body at the shoulder level and repeat the process until the set is done.
Cable Fly
Stand facing towards the cable machine at the height of the chest. Hold the handle in each hand and push it outside of the body at the shoulder level.
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Tips and Variations
Here are some of the tips and variations that people should perform for the better and fast result of exercise such as :
- Proper warm up: Before starting any exercise people should be properly warmed up to avoid any injury.
- Start with light weight: Exercises should start with a lighter weight and gradually increase the weight for better performance.
- Proper stance and form: Proper grip and proper stance lead to better and enhanced performance.
- Add varieties in exercises: People should perform different exercises after the period for better results and the involvement of all the muscles.
- Cool down: Cool down is the important part of the daily workout to relax the muscles and for the proper recovery.
Myths About Women Workout
- Lifting weights will make women bulky: This myth is totally wrong, women will not get extra muscle because she do not release testosterone.
- Women should only do cardio to lose weight: Cardio is beneficial to reduce but she also needs high intensity training and strength training to reduce weight.
- Women get hurt if they lift weights: Women are too powerful and she can manage all the weight if she knows the proper form and technique.
- Only Focus on Toning exercise: Toning is a myth but women should focus on all things including cardio, strength, high intensity training and endurance.
- Women shouldn’t workout during their period: In reality exercises are helpful to reduce the bloating, cramps and fatigue during their period.
Benefits of Chest Workout for Women
There are several benefits of doing chest workout. Women need more time to spend on himself. Here are some of the benefits that are mentioned here ;
Physical Benefits
Here are some of the physical benefits such as;
- Chest workout helps to build strength and power.
- Chest workout helps to enhance the body posture of the human being.
- Resistance training helps to improve bone density and reduce the risk of Osteoporosis and fractures.
Mental and Emotional Benefits
Apart from physical benefits there are several other benefits, one of them are mental and emotional benefits such as:
- Good body posture helps to boost the confidence of the person.
- Daily workout sessions help to divert people from their stress and anxiety.
- Daily workout helps to increase the cognitive strength of the person.
Functional Benefits
By doing chest workout it helps to improve the body function in the daily movement such as;
- Workout helps to strengthen the chest muscle that helps to improve daily function.
- Balance and coordination get enhanced by the workout and reduce the risk of injuries.
Conclusion
In conclusion, Chest workout is one of the major workout that includes in the workout routine of the people. There are several specific exercises for the chest workout that are designed for a better chest, good posture, stress free, improved daily muscle function, bone density and many more benefits.
Chest workout includes several exercises such as bench press, dumbbell press and more exercises that people can do. Thus they can follow the tips and tricks that are mentioned in this article for the better health of the person. Several myths in our society about women’s health that women cannot lift heavy weight otherwise she will get hurt, she cannot workout during periods, women should only do cardio to lose weight and many more things.
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