Home Workouts Female Calisthenics Chest Workout with Resistance Band – Before and After

Female Calisthenics Chest Workout with Resistance Band – Before and After

Posted by admin in Workouts Category. Reviewed and Updated: 10 May, 2018

Many women want to be fit and ripped. Some want a bigger chest, while others just want to lose fat on the chest. In any case, they should train hard. If you don’t want to visit a gym or don’t have a possibility to do it, you can exercise without gym machines. You just need dedication, healthy life principles, and proper workout plans. You can make your chest better with the help of calisthenics chest workout with a resistance band. Read on to know more.

Calisthenics Chest Workout for Females

Calisthenics is a kind of training with the use of one’s own weight. The main purpose of such training is to develop muscle strength, develop a sense of balance, flexibility of the body and overall health promotion. To practice calisthenics, a minimum set of sports equipment will be required, if desired, one can do without it at all. Calisthenic training can have a mass gaining or fat burning effect. It depends on what exercises you include in your program, with what regularity you train, and what you eat.

It is believed that women are weak sex and they are physically weaker than men, but this cannot be attributed to all females. Women, along with men, strive for the perfection of their bodies. Calisthenics for beginner women is not particularly different from the general recommendations for male beginners. The only difference is smaller extra weights in some exercises.

Today, calisthenics exercises attract more and more people. This type of training saves considerable time and money, there is no need to go to classes in the gym, also you do not have to buy special equipment. Anyone can do it and just your desire will be enough to start training. Many athletes are engaged in calisthenics for life, because there is no limit to development in this sports.

You can read more about calisthenics in our article about beginner back calisthenics workouts.

Calisthenics chest workout for females may consist of the following exercises:

  • Pull-Ups;
  • Wide Push-Ups;
  • Dips;
  • Isometric Chest Squeezes;
  • Push Ups.

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Resistance Band Chest Workout for Women


Exercises with a resistance band for women are not only very convenient, but also profitable. This device is absolutely inexpensive, but despite this, it is multifunctional. This sports equipment can be of different directions, shapes and different materials. It is a band with a rubber coating and special handles.

With the help of a seemingly ordinary band, you significantly improve your physique. We will describe you the best exercises with resistance bands for the chest muscles women. Loads with the band are not inferior to training on heavy sports machines. Workouts with such a tool should be combined with classic fitness exercises or with morning exercises.

With the help of an expander, you can:

  • Relieve tension in the muscles of the shoulder girdle.
  • Make the belly flatter.
  • Develop the muscles of the chest.
  • Get rid of extra pounds.
  • Make the muscles of the inner thighs more elastic.

With the help of resistance bands, you can simultaneously work out several groups of muscles, for example, legs and arms. Let’s look at the basic exercises with an expander. They need to be done in 15 repetitions per one set. If your physical training allows, then you can increase the number of sets. On the market, there are handle-equipped resistance bands (that is, exercises with a tool consisting of handles and rubber) or with regular bands (consisting only of rubber), you can choose the best option for you. But we believe that the best option is a resistance band with specialized handles.

Resistance band chest workout is not as easy as you might think. Moreover, it can be very hard for you, because some movements performed during the band workouts are uncommon for the human body.

You can practice the following resistance band exercises for the chest muscles:

  • Cross Chest Press;
  • Seated Chest Press;
  • Standing Chest Fly.

If you don’t like resistance band exercises, you can try free weight exercises (you can read more about them in our full back muscles workout article). Also, you can visit a CrossFit Club.

Female Chest Workout Before and After Results

If you are a woman, you are definitely interested in female chest workout before and after results. When it is possible to get good results from hard workouts? As you know, the most important thing when doing sports is systematic training. The optimal frequency of workouts in the gym is 3-5 times a week. It is necessary to be engaged regularly and constantly, a single “boosting” exercise once a week will not bring the desired result. Attending a gym more often also does not make sense, since you will deprive your muscles of the opportunity to recover. If you are a beginner, for best results you need to train on average at least 200 minutes per week at a moderate pace.

Despite the fact that the regularity of training is very important, it is necessary to control how you do it. However, do not wait for ultrafast results: it should take at least 1.5-2 months before you see the first changes in your body. The time is not so long, but some women want to get results faster.

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