4 Ultimate Back And Chest Workout For Ladies At Home

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Most women’s wants their breast lift, firm and perk up. For perking chest what they do? They go through surgeries, treatments, medications, massages, therapies and other stuff. But end up with drawbacks and temporary or permanent loss of sensation in the breast etc.

To Make your body balanced and firm, the main requirement is to make your upper body strong, instead of increasing your breast.

Enlarge your bristols leads to certain infections. But toned and lift your breast with some exercises make your body in perfect form. That’s what every woman wants.

Some women think with exercises and training routine cause the breast appears smaller and shrunk. But actually, exercise can lift your sagging boobs that makes them great and perkier.

Here, you can find the 4 ultimate Back and chest Workout for ladies at home that enhance the look of your breasts while avoiding injury.

Back And Chest Workout For Ladies At Home

For a more defined and epic look, we should do shoulder workouts regularly. Not just for your defined look but your shoulder’s muscles and bones need strength and stability during motion by rotator cuff strength. And prevents you from long- term injury.

Let’s see these epic exercises that strengthen the pec muscles and give you bust line a lift in a Natural way.

The chest press is an exercise done on the bench but if you replace it with a stability ball. It assists not only the upper body but also an effective exercise for hips and hamstrings.

 

1. STABILITY BALL CHEST PRESS

The chest press is an exercise done on the bench but if you replace it with a stability ball. It assists not only the upper body but also an effective exercise for hips and hamstrings.

Directions:

  • Lie on the stability ball with the dumbbell in your hand. Make sure that the stability ball is under your upper chest and feet on the floor perpendicular to the knees.
  • Place the dumbbells parallel to the chest with the palm facing upward. And move towards the ceiling, by engaging your core.
  • Slowly move dumbbells back to its mean position and repeat these 3 sets of 12 reps.

2. DUMBBELL PULLOVER: 

The dumbbell pullover is a resistance exercise that primarily focuses on pec and upper back muscles. For this exercise choose dumbbells that you can easily hold and move. The movement of this exercise is across the head.

Directions:

  • Grab the dumbbells in your hands and palm facing towards each other.
  • Draw out your arm across the head while inhaling, slightly bent your arms. And backwards while exhaling.
  • Keep your spine strong while this back-and-forth motion over your head.
  • Try 2 sets of 10 reps of it.

 

3. ELBOW SQUEEZE SHOULDER PRESS:

The elbow squeeze shoulder press targets the primary muscles of the shoulder and chest. Including, it further focuses on the secondary muscles like the triceps, upper back and arm muscles. 

Directions:

  • Grab dumbbells on your hands and stands on the floor with your foot shoulder-width apart.
  • Raise your hand with the elbow under your wrist. And hands parallel to the ground.
  • Now move straight your elbow parallel to the shoulders, and squeeze towards the midline of the body.
  • Now slowly move that in backward motion to complete the cycle.
  • Try 2 sets of 12 reps of it.

4. MEDICINE BALL PUSH UP

The medicine ball pushup targets the primary muscles of the shoulder and chest. 

MEDICINE BALL PUSH UP

MEDICINE BALL PUSH UP

Directions:

  • Form a position of the regular push-ups with one hand flat on the floor but one hand resting on the medicine ball.
  • Now slowly move some inches of your body towards the floor like in the pushups.
  • When you again get UP position, change your hands, One that on the floor take the position of one that on the medicine ball or vice versa. 
  • Now slowly move again like in the push-ups 
  • Try 3 sets of 15 reps of it.

 

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