Arms and chest workout for ladies

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When it comes to workouts, you can do plenty of exercises at home that will target different muscle groups. Especially more important when it comes to arms and chest workout for ladies. If you want a well-toned upper body, you need a good workout program. Here are great exercises that will tone your upper body in no time. With this list, choose eight arm exercises below to target various muscle groups. Workout three/four times a week, and you’ll notice a difference in strength in about two weeks.

Exercises to target various muscle groups. With this list, choose eight arm exercises below to target various muscle groups. Now we will learn about some arms and chest workout for ladies.

1.Bicep curls: This exercise works the front of your upper arm and requires a dumbbell. Stand with your feet hip width apart, knees slightly bent, holding a dumbbell in each hand in front of you at belly button level, palms facing forward. Keeping your back in a slight arch and abs engaged, bend both elbows to 90 degrees so that both arms are even with your torso. Lower the weights to the floor by bending your elbows 90 degrees again without lifting them from your sides.

2. Triceps extensions: This exercise is for the back part of the upper arm. Stand with your feet hip width apart, holding a dumbbell in each hand down by your sides, palms facing your body. Lean forward about 45 degrees, contract your abs and press your arms backward, so they are fully extended, directly above your shoulders. Your arms should be almost straight with a very little bend in your elbows. Hold the dumbbells in the fully extended position for one second before slowly lowering them to the beginning position.

3. Push-ups: This exercise works the front of your upper arms, chest, and triceps. Lie on back with your knees bent, your arms straight down by your sides with your palms turned slightly away from each other. Engage your abs and lower your hips to the floor. Keeping elbows close to your sides, slowly lower your body to the ground making your chin touch the floor. Your elbows should be fully extended when your thighs are completely flat on the floor.

4. Chop swings: This exercise works your front portion of the upper arm, which is also the bicep. Note: Any exercise with a weight requires a balanced form. Start with a narrow stance. Move your arms from shoulder height to shoulder level in one swift motion, swinging the weights with a wide arc. Quickly return to the starting position. 

This exercise works your front portion of the upper arm, which is also the bicep. Note: Any exercise with a weight requires a balanced form. Start with a narrow stance. Move your arms from shoulder height to shoulder level in one swift motion, swinging the weights with a wide arc. Quickly return to the starting position.

5. Front raises: Stand with your feet hip width apart, holding a dumbbell in each hand down by your sides. Engage your abs and raise your arms directly over your chest. Keep your elbows close to your ribs, but don’t bring them forward of your chest. Lower your arms to the starting position. 

6. Shoulder presses: This exercise works the front portion of the upper arm. Stand with your feet hip width apart, holding a dumbbell in each hand down by your sides. Engage your abs and extend your arms forward over your head with dumbbells at shoulder level. Bring the dumbbells together at the top. Lower them to the starting position.

7. Flyes: Stand with your feet hip-width apart and hold a dumbbell in each hand in front-of your chest with your palms facing each other. Engage your abs and press the dumbbells out to the sides until they’re near shoulder level without moving your upper arms.

8. Upright rows: Stand with your feet shoulder-width apart, holding a dumbbell in each hand down by your sides. Engage your abs and, without angling your wrists, lift the weights straight up to your chin, rotating your wrists as you lift to avoid injury. Lower the weights to the starting position. (Caution: Do not do this exercise if the weight causes shoulder pain on the right side. You can do this exercise on a non-weight floor, but not on concrete or hardwood.)

9. French presses: Stand with your feet shoulder-width apart and hold a dumbbell in each hand (palms facing each other) in front of your chest with your elbows bent and your shoulders shoulder-width apart. In a controlled movement, flex your elbows and bring the dumbbells up to the sides of your chest. Pause, bend your arms and lower the weights back to the starting position. 

10. Lateral raises: This exercise works the front portion of the upper arm. Stand straight with feet shoulder-width apart, hold a dumbbell in each hand down by your sides. Engage your abs and raise the dumbbells out to your sides until they’re at shoulder level.

Chest exercises constantly diminish the pressure, stress, and tension on and around the bones and muscles in the chest area. Another interest that you should be fostering to encourage yourself towards building stronger pec muscles is getting stronger arms and shoulders in return. If you want to get the most out of your chest exercises, you should be focusing on getting stronger biceps and triceps in return, as well as your chest muscles.

We hope you enjoyed our article on the best chest exercises. With this knowledge, we know that you can make the most of your workout and build stronger pecs with ease on your journey to building a great, strong body. So what are you waiting for? Start working out today by visiting.

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