The gym is not only about men who can lift heavy weights but nowadays it’s a common observation among women too indeed women should not lift heavy objects as men can do but what to do when exercise is necessary for both genders to keep them fit and healthy. The Chest workout for women is briefly explained below in the article.
Workout for Women
Workout for Women should be more careful about lifting heavyweights.
The first step in the is warm up as every work needs motivation for its initiation likewise when you start your work out at the gym your body needs motivation which is known as a warm-up in simple terms. Take enough time to warm up before starting proper training because warm-up is the only thing that increases the body’s elasticity and makes it more flexible and reduces the risk of any injury.
As the name indicates warm-up increases the body’s temperature by increasing the circulation of blood throughout the whole body. Circulation of blood is directly proportional to the provision of oxygen and other useful nutrients to body cells.
- For this purpose, first of all, lift your knees for 1 minute
- Then lift your heels and start heel digs for 1 minute.
- 10 times bend your knee
- 10 back rotations.
- 2 sets of 10 shoulder rolls per arm
- 10 head rotations
Now you are done with the warm-up
To understand gym workout first of all you should familiar with some terminologies like “Reps” and “Sets”.
What is Rep?
It is a short form of repetition which is one complete motion of any exercise.
What is Set?
Set is a group of adjacent or consecutive repetitions.
Chest Workout for Women’s
Flat bench barbell press
It’s also part of a chest workout for women. Lift dumbbells at the angle of 90 degrees with your chest and then perform 4 sets of this exercise in the first set there will be 12 repetitions, In the second step 10 repetitions of this chest workout, the third set will contain 8 repetitions, and the fourth one will have 6 repetitions of flat bench barbell press. In simple terms – 4 sets of 8 reps.
Push-ups 4 sets of 10 reps
This exercise is necessary for pectoral muscles which are present in the chest and triceps of the arms, this exercise doesn’t need any equipment you can easily make a start with
Wall push-ups are the type of chest workout for women. Put your hands against the wall while doing this your distance should be equal to arm’s length away from the wall. Put your hands on the wall and bend forward in a standing position. Bend your elbows and move your chest towards the wall when you are doing this your feet should be on the ground. Then by exerting force on the wall push your body slightly back to the starting position.
The first In of chest workout for women is push-ups. This type of push-ups, you only need to sit down on a bench or chair by putting your hand on the seat while your feet should be on the ground then lift your body by exerting force on the palm this lifting should not be more than a half-inch then come back to your initial position.
Kneeling Push-ups are the type of chest workout for women. These push-ups are good enough for enhancement of your strength level for this purpose simply put your palm on the ground and knees should be lifted at a comfortable distance bend your elbows and bring chest closer to the ground by keeping core muscles contracted. It will better if your chin can touch the ground to some extent and then move back against the ground towards a relaxed position.
Do anyone of these push-ups.
Cable crossovers – 3 sets of 15 reps
Pulleys are required for this workout in this firstly settle the handles at both sides of the pulley at any desired level at initial stages then set it at high levels then stand straight in the middle of the machine. Bend your chest forward with a straight back then bend your elbow while wrist should face the floor, pull both handles down and across the body compress chest muscles then slowly reverse back to the starting point.
Incline dumbbell flyes – 4 sets of 12 reps
For this, you need a pair of dumbbells and an inclined bench. Sit on an inclined bench by setting a 30-degree angle lift your arms with the hands facing each other and light bend on elbows. Decrease the weight in a controlled manner to either side and take a pause when the weights are aligned with shoulders.
Furthermore, use the torso and shoulders to bring dumbbells back to the initial point. Maintain stiffness in pectoral muscles and repeat the exercise.
Barbell biceps curls – 3 sets of 15 reps
Stand straight with your chest up and tighten all the muscles surrounding the abdomen while holding the barbells with the help of your hands by using an underhand clutch. Then start the move by uplifting your hands slowly so your biceps will be involved in this movement, maintain stress on biceps, twirl the bar up to shoulder height then again contract your biceps.
Then lower the barbell slowly during this procedure keep your biceps engaged in this exercise. When the bar is back to its initial point relax your arms completely to put stress on your triceps to make sure that your biceps have done their job properly.
Alternate arm hammer curls – 4 sets of 12 reps per arm
Stand up on your feet shoulder-width apart, slightly bend your knees, and tightening your abs muscles. Pick up a dumbbell while palms are facing inwards. Stretch your arms and slightly lift your left arms and curl it towards your left shoulder for muscle contraction hold on for few moments then back to the initial point. Redo the same process with your right arm.
Triceps rope overhead extensions – 3 sets of 20 reps
Fasten the rope to the support of a pulley machine. Grip the rope with hands straighten your arms with hands that are directly over your head while palms are facing each other grasp elbows near to head and put your arms at right angles to upward with your hand fingers are pointing towards the ceiling. Lower the rope behind your head slightly while holding your upper arms still.
Then breathe in and stop when triceps are fully stretched. Reverse back to the initial position and by bending your triceps then exhale.
10 minutes on the elliptical machine
For this purpose, you have to learn about the different features of this machine from your gym trainer.
Workout for Shoulders and Back
Standing barbell military press – 4 sets of 10 reps: As the squat rack is used to support you in proceeding your squats by addition of weight as a result you will easily set up your position so set up the barbell in this rack at mid-chest height. Seize the bar with the help of hands moderately broader than shoulder-width while palms are facing forward, your thumb should be over the bar instead of under the bar.
Stand near the bar and twist your knees, spasm your abdominal and gluteal muscles and drive up with your legs to stand and grab the bar take few steps back then raise the bar and keep your core and gluteal muscles stiffened throughout this procedure for making a solid base because if you loss stiffness of these muscles there are more chances that you will lose stamina.
Bend your back and exert pressure on the spine your elbows should be pointing forward now take a deep breath drive the bar straight up push your head forward so you will be able to align your biceps closely with your ears keep in mind don’t bend your back at this stage then lower the bar to chin level move your head back slowly keep your core and gluteal muscles firmed during this set then put the barbell down now you are free to repeat it.
Dumbbell lateral raises – 4 sets of 15 reps
Take a dumbbell in each hand either in a standing or sitting position. Your back should be straight while contracting your core muscles including pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spine, and diaphragm, latissimus dorsi, gluteus maximus, and trapezius.
Then gently lift the dumbbell while your arms should be correspondent to the ground and elbow should be slightly twisted then bring it down uniformly. Avoid over speeding.
EZ bar upright rows – 3 sets of 15 reps
EZ-bar reduces the pressure which is exerted on wrist, elbows, and shoulders so grab an EZ-bar and your hands should be few inches apart when grasping an EZ-bar. Put the bar near to your body elevate the bar up towards your chin level and elbows should be widened to the sides. Then gradually lower the weight back down the initial position. Then repeat it.
Seated dumbbell shoulder press – 4 sets of 10 reps
Sit on a stable chair and grab a dumbbell in each hand while putting your feet robustly on the ground about pelvis-width apart. Curl your elbow and upraise your arms to shoulder level. Inhale and compress abdominal muscles so there will be less gap between the back and chair put your head against the pad raise the dumbbells and when these dumbbells reach over the head then lower the dumbbells back to ear level.
Dumbbell shrugs – 4 sets of 10 reps
Dumbbell shrugs mainly target trapezius muscles that are located either side of the neck and control the movement of the upper back and neck. Stand up with dumbbells in both of your hands grasp the dumbbell take a deep breath and hinge forward stand up straight and maintain a neutral position of the spine. Twitch the trapezius muscles to raise the shoulders. Compress firmly at the ridges and then slightly lower dumbbells back to the initial point.
Close-grip lat pulldowns – 4 sets of 12 reps
Fix the grip handle to the lat- pulldown machine and have a seat then grab the handle, facing your palms against your body because it is resistance-based exercise. Start the exercise by putting stress on shoulder blades and then bend the elbow while stretching the shoulders. Tug the handles towards your body unless your elbow is aligned with your chest and then slightly lower the handle back to the initial position.
Dumbbell bent-over rows – 4 sets of 12 reps per arm
Stand up and hold dumbbells in each hand with a normal grip. Set up yourself in a pivot point until your chest is roughly equivalent to the ground start the move by moving the elbows behind the body and reverse shoulder blades. Drag the dumbbells towards your body until elbows are at midline then softly lower the dumbbells back to the starting point.
T-Bar rows – 4 sets of 10 reps
In this one end of the barbell are loaded with weight and the other end is secured in a corner of the gym. Bestride the bar and grab it at the loaded end. Yank the bar towards your torso while keeping elbows rigidly to the body and compressed your shoulder blades at the apex then lower it down back to the starting position.
10 minutes on the stationary bike
Start pedaling at the desired intensity according to the trainer for 10 minutes.
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