What are the best chest and back workout for female? It is an old saying that a healthy body makes a healthy mind and it is no secret that workout is a key to a healthy body. Chest and back hold the core organs of the human body and therefore it is important to focus on chest and back workouts. Unfortunately, when it comes to chest and back workouts, we find more details and exercises for men. So here, we have decided to focus only on women’s chest and back workouts.
Why chest and back workouts are important for women?
What are the best chest and back workout for female? When women start working out, they are mostly focused on some specific areas like tummy, hips and lower body to appear slimmer and to tone their bodies. Thus, the upper body is neglected and more than often, back is just completely ignored. However, it is important to note that to achieve an overall healthy and “toned” body, it is important to focus on chest and back too.
Therefore, upper body workouts which include chest and back workouts, hold crucial importance in the overall well being of the body. They also help to build the muscles of chest, arms, which in turn make the body stronger for everyday tasks.
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What do the experts say?
Tiffani Robbins, a NASM-certified trainer says “Having a strong upper body helps stabilize the shoulder girdle and upper spine and allows activity, like lifting and twisting, to be carried out with better functionality”
However, building the upper body doesn’t only mean that you should focus on the front muscles, like the chest and biceps. In fact, building up the posterior chain will lead to supporting the anterior muscles. Thus, with a combined effect they will make everyday stuff like pushing, pulling, and lifting things a piece of cake.
Most of the women, complain of back pain at some point in their lives. A vast majority of women also sees difficulty in maintaining their posture. Therefore, by training the front and back muscles of chest and back, you improve your posture and it helps preventing back pain.
Tiffani Robbins also highlights this aspect and says “Back pain is often the result of muscles in the back part of the spine being relatively weaker than the muscles in the front, so they get sore and go into spasm. By strengthening the muscles in the back, you balance out the force of distribution between the muscles in the front and back of the spine.”
What exercises can we do for chest and back?
What are the best chest and back workout for female? The world of exercises and working out is a colorful one, with many choices according to everyone’s taste and convenience. Therefore, there are many types of exercises that focus on building chest and back muscles. They vary from easy to medium to hardcore exercises. Some of these exercises can be easily done at home and some need an expert to assist you in a gym. Now it totally depends on you to choose what kind of exercise suits your convenience and stamina.
This article mainly focuses on equipping the women with the easiest and most practical exercises they can do at home with the requirement of minimum equipment. This techniques is also followed by many celebrities as well.
Does a woman need to go to the gym for chest and back workouts?
Let’s admit it, women run the world and are the busiest creatures. With work, social life, family and in many cases, a home to maintain, it becomes difficult to always go to the gym. Therefore, many women totally skip working out because you know, who’s got all the time?
So, does chest and back workout necessarily need hitting the gym? Contrary to the popular belief, the answer is no! chest and back workouts can be as simple as good old pushups and can be done anywhere.
These workouts require nothing at all for beginners and the ones that do, require the simplest of stuff ranging from a yoga mat to a few dumbbells and weights.
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10 chest and back exercises for beginners:
What are the best chest and back workout for female? One of the best and easiest chest and back workout is doing push-ups. It tones your: chest, shoulders, triceps, abs, and lower back.
For pushups, start in a plank position with shoulders directly above your wrists, hands outside of shoulder-width, and your core steadied. Bend the shoulders at a 45-degree angle and then lower your chest toward the floor, at elbow height. Then, straighten your arms again. This is one rep of a pushup.
2- Overhead shoulder press:
For this, stand with your feet apart and hold a dumbbell in each hand with elbows bent at 90 degrees. Keep your elbows in line with your shoulders and arms, palms facing forward. With your shoulders down, press the weights up overhead, engaging your core. Then return to the beginning position Keep your hips under your shoulders throughout without locking out your knees.
3- Wide bent-over row:
What are the best chest and back workout for female? Stand with feet hip-distance apart and hold dumbbells in each hand. Engaging the core, center your torso forward from the hips, with knees slightly bent and flat back. Your arms should reach for the floor in front of your legs with your palms facing your knees. Now bend your elbow at 90 degrees out to the sides of your body. Pinch your shoulder blades and keep your neck and shoulders relaxed. Gradually lower your hands back to the start position.
4- Single-Arm Bent-Over Row:
Start with your feet shoulder-width apart and knees slightly bent. Now bend forward from hips to lower your chest towards the floor, one arm hanging from your shoulders and palm facing toward your body. Brace your core, then pull the dumbbell toward your rib cage, squeezing your shoulder blades together. Pause, then lower back to start position. Do 20 reps on each side.
5- Good Morning:
For this, stand with your feet apart and hold dumbbells at your shoulders, palms facing forward. Keeping your knees somewhat bent and your torso straight, gradually bend from hips until the upper body is parallel to the floor. Hold on for 5 seconds and return to start position. That makes one rep. Do 20 reps.
6- Bent-Over Row:
Hold dumbbells and stand with your feet shoulder-width apart, with your knees slightly bent. Bend forward to lower your chest toward the floor, arms hanging from your shoulders and palms facing towards your body. Prop your core, then pull the weights up towards your rib cage, squeezing shoulder blades together. Pause, and then lower back to start. Do 20 reps.
7- Single-Arm Rear Delt Raise:
Hold a dumbbell in one hand and bend at your hips, resting your other hand on a surface. Let the dumbbell hang down from your shoulders, palm facing forward. Without moving the torso, raise your arm straight until it’s in line with your body. Pause, and then slowly return to the start. Do 20 reps.
8- Stability Ball Back Extension:
For this, you need a stability ball. Start by lying face down with a stability ball under your hips and belly, hands behind your head and toes on the ground. Then squeeze your glutes and lift the torso up as far as you can. Hold on for two seconds and then slowly return to start. Do 20 reps.
9- Stability Ball Plank:
This one also requires a ball. Rest your forearms on a stability ball and then extend legs directly behind you; so that your body be in a straight line from head to toe. Brace your abs and now shift your forearms in front of you, resulting the stability ball to move a few inches forward, and keep the rest of your body still. Now return back to start. Do 20 reps.
10- Stability Ball Pike:
For this, start in a pushup position with shins resting on a stability ball and your hands on the ground. Now without bending your knees, roll the ball towards your body and raise your hips as high as you can. Then pause and return the ball to its starting position. Do 20 reps.
Chest and back make an important part of our body and unfortunately, they are often ignored while working out. Women need to focus on their chest and back too while doing exercise. There are many easy exercises for back and chest, and they make the body toned, stronger and less prone to aches and injuries during everyday lifting and chores. Therefore, chest and back exercises should also be done regularly for a generally healthy body.