ChestDumbbellsExercise for womenPecs

Best Chest Workout for Women

Chest Workout for Women

Exercise Details (Women Chest Workouts)

Body Part: Chest

Target Muscle:  Pecs

Equipment: Dumbbells

Category: Exercise for Women


Best chest workout for women, is the more attractive routine for her, because it shows her beauty and this is the essential common element for almost all women’s.

Many women proud to have similar body muscles like men’s. They train their body so hard as mush possible to get the end happy result, and start smiling when look at the mirror, taking photos and selfies.

They are happy! Why! Because they follow up correct planning workout, stick with it, never give up, check in daily schedule, and spend quality time and efforts invested in building and crafting their bodies.

Now, their getting the results, the dream and benefits they waits for it long time.

Chest Anatomy


Benefits of Chest Workout

There are important benefits for chest workouts performing at Home, which target the Upper-body. Below is list of major benefits:

  • Perfect exercise for building Upper body Muscle and Strength, power drive and overall beauty and feminine confidence.
  • Strong pectoral muscles can improve your posture.
  • A strong chest improves the strength in your back muscles, and minimize any injury.
  • You will look smart, great in Shape and you will have an overall attractive body.


Chest Muscle

The major main chest muscle is the Pectoralis Major. This large muscle stretches from the armpit up to the clavicle and down across the lower chest region on both sides of the chest. The two sides connect at the breastbone.

The muscle movement each shoulder joint as well as maintain the arms attached to the body.

The Pectoralis minor locate under pectoralis major. This thin triangle-look like muscle covers the upper ribs.

Chest muscle Structure


Women Chest exercises are the best way to provide an additional lift to your bust. They provide help to the girls get back in better shape and avoid aging.

Actually, working on the chest muscles will help to improve your posture. It enhances your overall beauty outline and confidence. So, ladies, no more lack of confidence and no more painful push-up bras!

If you are like other women, you will do efforts to train your chest for preventing the fear of small breasts. In fact, you miss it. If you follow women chest workout it can raise your breasts and make them bigger. It will offer you your favorite shape.

Weight practicing of your breast muscles will improve the appearance of your boobs, while it will also prevent injury. If you are also one of the women who don’t select their chest to train, then such exercises will motivate you.

Of course, you need to follow these specific chest development exercises for women and give little lift to your upper body. If You don’t need extra expensive using gym or heavy equipment. No problem! You can easily still perform women chest workout with out it.

These moves are quite simple to do, performed with simple equipment’s using dumbbells and a Mat, while they will give your breasts the natural lift.

Before start your Favorite Chest Exercise and to Help you more I’ve add exciting Warm Up and Stretch Chest Muscles with free equipment to get the maximum benefits of your workout and to lean tight muscles.


Best Chest Workout for Women


Exercise # 01: Chest Fly Dumbbell Floor

(Equipment: a Mat, Dumbbells )

Women Chest Fly workout

How to perform Chest Fly?

  • Lie down on your back and keep the feet flat on the ground.
  • Lift dumbbells above the chest.
  • Give a slight bend to your elbows.
  • Lower down dumbbells slowly to outwards on both side until you observe stretch in the chest.
  • Then back hands above your chest.

Exercise # 02: Parallel Chest Press

(Equipment: a Mat, Dumbbells )

Women Chest Press workout

How to perform Parallel Chest Press?

  • Lie on back and put your feet, flat on the floor.
  • Set dumbbells close above your chest and by keeping your elbows at 45-degree angle along with your body.
  • Lift dumbbells up with your arms are straight up right above your chest, keep arms Parallel.
  • Keep your palm up.
  • Then lower down your hands above the chest.

Exercise # 03: Close Grip Chest Press

(Equipment: a Mat, Dumbbells )

Women Close Grip Chest Press workout

How to perform Close Chest Press?

  • Lie on back and put your feet flat on the ground.
  • Set dumbbells above your chest.
  • Place palms opposite to each other. Dumbbells touching each other.
  • While keep touching dumbbells, start lifting your arms right up.
  • Then bend your elbows a bit.
  • Use a fly position by lowering down dumbbells.
  • Repeat until you feel your chest stretched.

Exercise # 04: Bridge with Chest Press

(Equipment: a Mat, Dumbbells )

Women Bridge Chest Press workout

How to perform Bridge with Chest Press? 

  • Lie on your back on a Mat.
  • Grip a dumbbell in each hand.
  • Set your knees bent and feet flat on the floor.
  • Start Raise your hips up, so your body align with a straight line from your shoulders to the knees.
  • Extend your arms straight up, with palms facing your legs.
  • Slowly flex your arms and lower them to the sides, parallel with your body, your elbows ends touch the floor.
  • Reverse by upward your arms and return to starting.
  • This is one repetition. Repeat workout for 1 minuet.

Exercise # 05: Push Ups

(Equipment: a Mat)

Women Triceps Pushup workout

This workout can be named as Triceps Push-up, Cause it effect on Triceps muscles.

How to perform Push Ups?

  • Lie in a pose that your stomach should be towards the floor.
  • Put your palms on the floor against your chest and shoulder.
  • Place your toes on the floor and set a position of the push-up.
  • Start gradually lower your body, by bend your elbows towards your legs.
  • Until your arms stretch completely.
  • Then push your body backup.


Nothing can grow your breast size except a great surgery. But, best chest workouts can help you in getting a shape of your body you desire to have.

So, you shouldn’t feel shy to have chest development workouts. It wouldn’t make your breasts smaller.

Growing chest muscles will support your breasts in developing and looking bigger. It is possible if you start burning fats and losing weight, which you will lose in bulk from your chest.

Training chest exercises home will help your breasts in lifting. It is easy for you to include chest workouts for women in routine activities. You don’t need any equipment and gym as well.

You need to execute these chest workouts twice a week to improve your strength and grow breast muscles. These workout ideas will give you endless outcomes that will let you have natural curves with confidence.


I Hope Chest workout was helpful for you, if you have any Questions, or want to leave your own personal Notes, Please submit your comment below. I would Love to Help You.


Challenge enough to Boost your Body to Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You will be pleased by see more results by Time.


6 thoughts on “Best Chest Workout for Women

  1. Nice post about the best chest workout for women. I think your post very helpful for more people. Thanks for sharing the information.

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