Exercises for arms and chest | Exercises for weapons and thoracic women

If many women have problems with the abdomen or legs, it seems that women in another categories are. Have you ever heard of not being satisfied with yours hands or alone Chest? In this case, we are here to present a maximum of the exercises for the arms and the chest.
What time can you understand that you don’t like your arms, are you in the period when you can wear clothes with a short sleeve? Or you don’t like the chest while you have to wear a neckline. Problems like this, they occur in all women. After all, we cannot fight over time. But Hey, we can fight with her fingerprints on our body.

Can we repair parts of our body?

Yes, absolutely. Our body has a power of regeneration. Only recovery time through arms exercises and chest depends on the metabolism and the obvious way of life. So if you have any desire for change, start now.
Imagine being a child who develops every day. But above all, you have patience. It seems that the highest failure rate of people who surrender both because they have no patience or motivation.

Exercises for weapons and thoracic women

The best arms exercises

1. Flits

The floats actually have only benefits. But of course they play an important role in strengthening their arms. So it would be good to compensate floating. If you don’t have enough physical training to perform them, it’s not serious. You can make them on their knees. It is a much easier technique for beginners.

2. Parties with the help of a chair

It is quite simple. You put your back on the chair. The palms were fixed on it and the hands stretched out. The legs should be reached forward, in order to feel the pressure on the arms. Now you can flex the arms that body weight falls on them and lifts your body.

3. Raising your arms with weights

It is an exercise that everyone practices. But if you don’t have weights, don’t give up. You can improvise quite easily. The improvised weights are in vogue at most now. All you have to do is lift your arms.

4. The forearm on the arm

The same thing as weight lifting with weights not only lateral but in front.

5. Circular movement

The classic of all exercises. But it has an important advantage. Train your shoulders in a great way. So try!

This top is not the most complicated. I don’t see reason to sit on the spot. And all this time I leave you something for your chest.

Best exercises for the chest

1. Classic fagments

I know I mentioned them, but they are not effective for weapons. It seems that they strengthen the thoracic muscles to the maximum. So, without floating, you have a little less than the possibility of reaching a miraculous chest.

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Stay with my feet away. Raise the arms parallel to the ground and then the forearms for the perpendicular. Try to have different levels of difficulty according to the training level.

3. Exercise prayer

All you have to do is together your hands in a prayer position. So press each other, one kind of pressure. This movement will strengthen the chest muscles.

Where can you perform exercises for arms and chest?

This complex exercise for pects and weapons can be done at home. You just need some time, about 15 minutes a day and some improvised weights. Remember that a perfect chest and some well -worked arms does not refer only to men. On every occasion when you look in the mirror, you will become proud of you.

I leave you a video here. If you turn to the conclusion that you have been useful, do not hesitate to follow the others.

Why it’s great: This exercise focuses on the chest, specifically the pectoralis major. It also works the shoulders and triceps, helping to tone and define the upper body.

3. Tricep Dips

How to do it:

• Sit on the edge of a chair or bench with your hands gripping the edge for support.

• Slide your body forward, and lower your body by bending your elbows to a 90-degree angle.

• Push back up to the starting position, extending your arms fully.

Why it’s great: Tricep dips are an excellent way to target the triceps (the back of your arms), helping to create firm, toned arms. They also engage the shoulders and chest.

4. Bicep Curls (With Dumbbells or Resistance Bands)

How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms extended at your sides.

• Slowly curl the dumbbells toward your shoulders, squeezing your biceps at the top.

• Lower the dumbbells back to the starting position.

Why it’s great: Bicep curls target the biceps (the front of your arms), giving them a more toned and defined look. This exercise is simple but highly effective.

5. Chest Flys (Using Dumbbells or Resistance Bands)

How to do it:

• Lie flat on a bench or the floor, holding a dumbbell in each hand.

• Extend your arms above your chest, palms facing inward.

• Slowly lower your arms out to the sides, keeping a slight bend in your elbows.

• Bring your arms back together, squeezing your chest muscles as you move.

Why it’s great: Chest flys isolate the pectoralis muscles (chest muscles), helping to create a more sculpted chest. This exercise is great for improving both strength and definition.

6. Overhead Shoulder Press

How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

• Press the dumbbells upward until your arms are fully extended above your head.

• Slowly lower the weights back to shoulder height.

Why it’s great: This exercise works the shoulders, triceps, and upper chest, contributing to strong and sculpted arms. It’s particularly effective at targeting the deltoids (shoulder muscles) and triceps.

7. Resistance Band Chest Press

How to do it:

• Attach a resistance band to a door or other sturdy object at chest height.

• Hold the ends of the band in each hand, palms facing forward.

• Push your hands forward until your arms are fully extended in front of you.

• Slowly return to the starting position.

Why it’s great: This exercise mimics the chest press but uses resistance bands for a different type of challenge. It’s excellent for both strengthening the chest and toning the arms.

Conclusion

Having strong, toned arms and a firm chest isn’t just about aesthetics—it also contributes to overall strength, posture, and functional fitness. By incorporating the exercises above into your routine, you can sculpt and strengthen your arms and chest at home without needing fancy equipment.

Consistency is key! Whether you’re targeting your biceps, triceps, or pectorals, regular practice with proper form will help you achieve the results you desire. So, don’t forget to challenge yourself, stay patient, and keep moving toward your fitness goals!