Best Chest Workout for Women ▶ Improve Pectoral Muscles ◀

Chest Workout for Women
(Last Updated On: September 1, 2022)

Target Details Chest Muscle Workouts

Body Part: Chest

Target Muscle:  Pecs

Equipment: Dumbbells

Category: Exercise for Women


The most attractive routine for her, is to perform the best chest workout for women, because it shows her beauty and this is the basic common element of almost all women.

Many women pride themselves on having similar body muscles as men’s. They train their bodies as hard as possible to get the happy end result, and they start bragging when looking in the mirror and taking pictures and selfies.

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

Now, they will get the results, dream and benefits they have been waiting for, for a long time, by having a strong chest and a toned body.

Chest Anatomy


Benefits of Chest Workout

There are important benefits to chest workouts that are done at home, and that target the upper body. Here is a list of the main benefits:

  • An ideal exercise to build upper body muscle and strength, to drive strength and overall beauty with feminine confidence.
  • Strong pectoral muscles can improve your posture.
  • A strong chest improves the strength of your back muscles and reduces any injury.
  • You will look smart and good in shape and have an overall attractive body.


Chest Muscle Structure

The main pectoral muscle is the pectoralis major. This large muscle extends from the armpit to the collarbone and down through the lower chest area on either side of the chest. The two sides are connected to the sternum.

The muscle performs a circular motion in the shoulder joint, as well as keeps the arms attached to the body.

The pectoralis minor located under the pectoralis major. This thin, triangle-shaped muscle covers the upper ribs.

Chest muscle Structure


Chest exercises for women is the best way to provide additional lift to your bust. They provide help for girls to get back in better shape and avoid aging.

In fact, working on the chest muscles will help improve your posture. It enhances your overall beauty outline and confidence. So, ladies, no more insecurity and no more painful bras!

If you are like other women, you will make efforts to train your chest to prevent the fear of small breasts. In fact, you missed it. If you follow a woman’s chest exercise, it can lift your breasts and make them bigger. It will present you with your preferred shape.

Breast muscles weight exercises will improve the appearance of your breasts, while also preventing injury. If you are also one of the women who does not choose their chest for training, then such exercises will motivate you.

Of course, you need to follow these specific exercises to develop the chest for women and give a little stretch to your upper body. If you don’t need extra cost using gym or heavy equipment. Not a problem! You can still do women’s chest exercises easily without it.

These movements are very easy, they are performed with simple equipment using dumbbells and mats, while they will give your breasts a natural lifting.


Before you start your favorite chest workout, to help you even more, I added an exciting chest warm-up and stretch using free equipment to get the maximum benefits from your workout and to reduce tight muscles.


Best Chest Workout for Women


1: Chest Fly Dumbbell Floor

(Equipment: a Mat, Dumbbells )

Women Chest Fly workout

How to perform Chest Fly?

  • Lie on your back and keep your feet flat on the floor.
  • Lift the dumbbells above the chest.
  • Make your elbows slightly bent.
  • Bring the dumbbells down slowly to the outside of your torso on both sides until you notice an expansion in the chest.
  • Then bring your hands back over your chest.

2: Parallel Chest Press

(Equipment: a Mat, Dumbbells )

Women Chest Press workout

How to perform Parallel Chest Press?

  • Lie on your back and put your feet flat on the floor.
  • Grasp the dumbbells with a reverse grip, palms facing the feet, and place these dumbbells close to your chest by keeping your elbows at a 45-degree angle with your body.
  • Lift the dumbbells up with straight arms above your chest, keeping the arms parallel.
  • Keep your hands raised and your arms fully extended.
  • Then bring your hands close to your chest, by return them back to the starting position.

3: Close Grip Chest Press

(Equipment: a Mat, Dumbbells )

Women Close Grip Chest Press workout

How to perform Close Chest Press?

  • Lie on your back with your feet flat on the mat.
  • Place the dumbbells on top near your chest, with a hammer grip.
  • Place the palms of the hands opposite each other, by placing the dumbbells parallel to each other. And make the dumbbells touch each other.
  • While holding the dumbbells, start by raising your arms up, with fully extended.
  • Then bend your elbows a bit.
  • Then bend your elbows slightly by lowering the dumbbells to the starting position.
  • Repeat until you feel a stretch in your chest.

4: 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 the mat.
  • Hold a dumbbell in each hand with a reverse grip.
  • Bend your knees and place your feet flat on the floor, keeping your back flat on the floor.
  • Begin by raising your hips, so that your body is eventually in a straight line from your shoulders to your knees.
  • Raise your hand straight, arms outstretched, palms facing your legs.
  • Now return to the starting position, by slowly bending your elbows and lowering them to either side of your torso, finally your elbows and biceps touch the floor, keeping your forearms parallel to your body, by bending your elbows 90 degrees.
  • This is one repetition. Repeat the exercise 4-6 reps.

5: Push Ups

(Equipment: Body Only)

Women Triceps Pushup workout

This exercise can be called a Triceps Push-up, because it affects the triceps muscles.

How to perform Push Ups?

  • Lie in a position with your stomach facing the floor.
  • Place your palms on the floor against your chest or shoulder.
  • Place your toes on the floor and raise your knee off the ground, so that you body is supported only by the hands and toes.
  • Gradually begin to raise your upper body off the ground, by fully extending your arms.
  • Then gradually lower your body, by bending your elbows toward your legs, and forming your arm 90 degrees at the elbow.
  • Then repeat the exercise 4-6 times.



Nothing can grow your breasts size except great surgery. But, the best chest exercises can help you get your desired shape of your body.

Therefore, you should not be shy about doing chest development exercises. Because it will not make your breasts smaller but better than before.

The increased chest muscles will support your breasts to grow and enlarge. It is possible if you start burning fat and losing weight, which you will lose significantly from your chest.

Chest workout training at home helps lift your breasts. It is easy for you to include chest exercises for women in your routine activities. You don’t need any equipment or a gym either.

You need to perform these chest exercises twice a week to improve your strength and develop breast muscles. These workout ideas will give you endless results allowing you to have natural curves with confidence.


I hope the chest exercise was useful to you, if you have any questions, or want to leave your personal feedback, please send your comment below. I would love to help you.

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Challenge enough to boost your body to the next strength level!

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

You’ll be happy to see more muscle building results over time.


7 thoughts on “Best Chest Workout for Women ▶ Improve Pectoral Muscles ◀

  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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