Upper Body Workout Series – Chest!

by Her Happy Balance on January 20, 2015

Good morning, friends! Today I am going to continue with the second installment of my Upper Body Workout Series. If you missed it, last week I shared the workout I use to tone up the guns workout my biceps and triceps and shared some embarrassing before and after photos. Who doesn’t love some good, embarrassing photos?! Head on over here to check that out, do it, peer pressure! Also – a super big thank you to everyone for your kind words of encouragement on my last workout post. It never ceases to amaze me how kind my readers are, thank you! 

Upper Body Workout Series

So today I’m going to share my chest workout with you all. Now before you press the exit button in the corner of your browser, hold up! If you’re like me, then you might be thinking “why do I care about a chest workout? I’m a girl. Boobs, duh.”  I get it. I used to hate working out my chest because it seemed so pointless to me. I promise you, it is not. After my first real chest workout, I woke up the next day sore. Like, realllllly sore. Clearly there was lots of room for improvement and strength building to be had. After consistently working out my chest for a couple of months I really started to notice some changes. Not only was I gaining strength in the clear sense that I could up my weights, but I also felt stronger all around. Working out your chest will help balance out and support your other upper body muscles. It will also contribute towards bettering your posture. And my favorite – you look more toned. Chest day brings it all together, so don’t skip out on it. Instead, give my workout a try!

Chest Day Workout

Since starting to take these photos at the gym, I’ve come to the conclusion that about 85% of the time my facial expression makes me look like I want to kill someone. I assure you it is just me being in the zone. And I tried to leave those photos out 😉  Also, I need a tan. Sigh…come on summer! But I hope they can help demonstrate some of the exercises that I do. Please enjoy the awkwardness.

Standing Cable Flye - High

You’ll notice that I do a lot of the same exercises, I just change up the angle or incline to cover a full range of motion. So when I say standing cable flye high or low, I’m referring to where the cable starts. When I do a flye with them set in the high position, I’m pushing my arms down. When I set it at low, I’m coming up slightly.

Standing cable flye - low

For best results, when doing your press and flyes at an incline, put your bench at a 30 to 45 degree angle.

Dumbbell Flye - Incline

Machine Pectoral Flye

I realize that a rear deltoid flye is not chest, but since it can be done on the same machine as the pectoral flye – {you just turn your body around and face the chair} – why not kill two birds with one stone? And it’s also worth noting that I like to finish nearly every workout, no matter the body group, by doing chin-ups and pull-ups. Try to do as many as you can unassisted first. If you need the assist, use it, then work towards gradually decreasing the assist weight so that you can do them on your own. And just holding yourself in a chin up position can help build up your strength.

Oh and daily push-ups. Again, I try to do them everyday, and not just on chest day. Those will also help to build up your overall strength. Do them. They suck at first, but I promise it gets easier.

What are your thoughts on chest day for women?
Do you have any of these exercises already worked into your routine?

Comments on this entry are closed.

Heather @Fit n Cookies January 20, 2015 at 8:16 am

Chest is so important but one that definitely gets neglected. Bonus perk is it keeps your ladies nice and perky 😉 I used to do push ups daily b ut got out of the habit. I should get back to it!

Stacie @ SimplySouthernStacie January 20, 2015 at 8:24 am

I really need to start incorporating daily push-ups into my life. I know it would only take a few minutes and would yield such results, but I just never want to. Darn push-ups!

Stephanie @ My Freckled Life January 20, 2015 at 3:36 pm

I will admit, I’m prone to neglecting chest workouts unless it’s part of a workout class. Mostly just because I tend to forget about it (as you said, um, boobs!). Definitely need to get on that more, so I can get some guns like you! Get it, girl! 🙂

Marissa January 22, 2015 at 11:07 am

Awesome arm workout. I confess as an avid runner my arm game is slacking. You’ve inspired me to get lifting. 🙂

Bezzymates February 4, 2015 at 8:37 pm

I love that you’re sharing your workouts. Push-ups are important. I try to do them more often now. I actually don’t like doing them on chest day because I can never get many out of my body. My chest is too fatigued from bench presses. I’ll do as many as I can on leg days and rest days and get a much better performance.

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