11 Amazing Chest Workouts for Women

In this era, outer appearance matters as much as inner beauty. Thus, a chest workout for women is crucial to improve their health. Additionally, it enhances the shape of breasts and lifts them. If you want your chest to be in form, I have listed the best chest workouts for women to get a strong upper body. These exercises will also help to improve your posture.  Read Also: The 10 Best Energy Drinks for Pre and Post Workouts

The Best Chest Workouts for women - 

Chest workout transforms you completely, and your body starts attracting others. There are many exercises that you can consider. Start with warming up and then move to vigorous exercise.

1. Knee Push-up 

1. This exercise is specifically to improve the posture of the pectoralis major and tricep muscles. 
2. You require a mat to kneel for pushups. The bandwidth between your shoulders should be less than the distance between your hands. 
3. Keep your spine neutral. During resting position, lift your lower extremities upward.
4. The palms help to support your body and knees as well. 
5. Lower your chest to the ground and bend the elbows. 
6. Repeat it 10 times. 

2. Dumbbell Bridge Chest Press -

1. This exercise mainly focuses on the lower back, glutes, and chest muscles. 
2. Grab a dumbbell in both hands. Flat the feet and flex the knees by lying down on your back. Face the palms upward and extend your hands straight. 
3. Lift your waist and hips, slowly uplift your whole body and wait for some time. 
4. Slowly come back to normal position.
5. Repeat it 3 to 12 times and rest for 10 seconds.

3. Staggered Chest Press -

1. It is one of the fun activities for women. It needs a resistance band.
2. The anchor band is helpful in the resistance that turns around the walk away from the door. Flex your elbows and place your one foot in the front. 
3. Keep your chest at chest level and face the ground. 
4. Slowly straighten the hands.
5. Hold it for some time and slowly come back to a normal position. 
6. Repeat this 8-times each from different legs. 

Also Read: 10 Pre Workout Foods - What To Eat Before Workout

4. Isometric Chest Exercise -

1. You can perform the exercise at home with no tools. It helps to strengthen the body and muscles. 
2. Stand in a straight line with your legs apart and spine straight. 
3. Place your hands at the level of the chest. 
4. Press both hands by exerting a force on each other. 
5. Hold the pose and repeat it after 10 seconds and repeat it 10 times. 

5. Cable crossover -

1. This exercise involves the small chest and pectoral muscles. 
2. In this exercise, stand on your feet with one foot forward. 
3. Bend your trunk forward and hold the cable handle. Your hands should be above the level of your shoulders. 
4. The arms should be extended and move hands slowly in a broad and arcing motion. 
5. Repeat it 10 times. 

6. Dumbbell Plank Rotation -

1. This exercise modifies the shape of the chest. It is the most effective chest workout for women. 
2. This woman has to place the two dumbbells on the mat and about a one-hand distance. 
3. Hold the dumbbell in both hands. One dumbbell should be held on the ground while the other is in the air. 
4. Rotate the body left and right. Extend your hands if you are lifting dumbbells one by one. 
5. Lift your leg to support your body. 
6. Slowly bring your hands down. 
7. Take some rest. Repeat it at least 10 times in 3 sets. 

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7. Standing Chest Stretch -

1. The chest stretch could be performed at home. This is one of the safest chest workouts for women. 
2. In this, you have to stand straight and abs tight. 
3. Roll your shoulders and lift your arms. 
4. Forearms should be parallel to each other. 
5. Push your hands and open up the chest. 
6. Repeat it for 20 to 30 seconds and repeat it 10 times. 

8. Incline Bench Press -

1. Lie down in fowler position at least at an angle of 45 to 60°. 
2. Hold the dumbbell and place your feet on the ground. 
3. Face the palms forward, and push them until your position is at eye level. 
4. Make your elbows straight and bring down the dumbbell to the same position.
5. Keep the upper chest in line. 
6. Repeat the set 10 times. 

9. Lying Chest Fly -

1. The exercise is for the pectoralis. It is one of the classic workouts for women. In this, you need a dumbbell and a stability ball. 
2. Place your back on the stability ball. Place your feet wider to balance your body. 
3. Move your legs forward until your torso becomes parallel to the floor. Abs should be engaged in the activity. 
4. Lift your hands and arm erect above your chest. Look straight up. 
5. Exhale the air and spread your arms. And again, inhale the air to bring the arm straight. 
6. Repeat this 10 times in 3 sets. 

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10. Decline Pushups - 

1. The decline in push ups mainly exerts pressure on the chest. It would help if you had a stability ball to do this exercise. 
2. Begin this pushup position by placing your legs on a stability ball. 
3. Place your hands on the ground and face toward the ground as well. 
4. You will feel declining pressure in your chest. 
5. Repeat this exercise for 10 seconds and in three sets. 

11. Wall Push-ups -

1. This exercise targets the muscles of the biceps, deltoids, lats, and core chest muscles. 
2. Stand in front of the wall and make a distance of about 2 to 3 feet. Place the palm facing towards the wall. 
3. Bend your elbow and move towards the chest. Place your legs in the same position. 
4. Inhale the air while moving and hold for some seconds. 
5. Exhale and move backward to the same position 
6. Repeat this exercise for 10 seconds and repeat it 10 times. 

Read Also: 5 Best Yoga Poses for Busy Women

Benefits of a chest workout -

There are a plethora of benefits of doing chest workouts, especially for women, given in the following: 

• Chest exercise improves the shape and posture of the breast. 
• It is inexpensive and conveniently can be done at home as well. 
• It enhances the pectoral muscles and increases lung capacity. 
• It also aids in toning and strengthening chest muscles, biceps, and shoulder muscles. 
• It helps to prevent breast sagging.

FAQs - 

Read Also: Women: 10 Health Symptoms to Watch Out

Outlook - 

In this blog, I have mentioned different exercises for women. You can consider it the best chest workout for women, and you can also advise your loved ones. It has great importance. It would be best if you were cautious about following the exercise. You can also read the detailed description of every disease I mentioned. A Fit person! Always attract the crowd.