Chest Exercises For Women

Exellent traditional chest exercises, can be done at home without using any fitness equipment.

Push-ups

The process of doing this type of chest exercises is the following:

Step 1:

Put hands on the ground at the width of shoulders. Make your back and legs straight. Bend your arms at the elbows and touch the ground with your chest.

Step 2:

Push up your body making your arms straight.

Make four sets with 6 repetitions for the 1st set, 8 repetitions for the 2nd set, 12 repetitions for the 3rd set and 24 repetitions for the 4th set.

!!! Please take into account also the level of your fitness. If you are just only starting, make up to 3 sets with lower repetition times, as the mentioned sets and repetitions combination are quite difficult, but providing the best and most efficient workout for your body.

Knee Push-ups

The process of doing this type of chest exercises is the following:

Step 1:

Stand on the knees placed at the width of shoulders. Use fitness rag for comfort. Lean on your hands placed a bit wider that the width of shoulders. Keep arm straigh, but not tensed. Make sure your hips are placed properly in order to have a straight line from your head to your knees.

Step 2:

Bend your arms at the elbows, ensure your elbows are placed near your waist as closer to the body as possbile. Lean upper body down until your shoulders are in same line with elbows. Push up your body making arms straigh returning to the postition of the 1st step.

Make four sets with 6 repetitions for the 1st set, 8 repetitions for the 2nd set, 12 repetitions for the 3rd set and 24 repetitions for the 4th set.

!!! Please take into account also the level of your fitness. If you are just only starting, make up to 3 sets with lower repetition times, as the mentioned sets and repetitions combination are quite difficult, but providing the best and most efficient workout for your body.