Chest exercises are the best way
to provide an extra lift to your bust. They help your girls get back in
shape and prevent sagging. In fact, working the chest muscles (pectoral
muscles) will improve your posture, thereby enhancing your overall
silhouette and confidence. So, ladies, no more insecurities, no more
painful push-up bras! Do these 15 chest exercises for women, and see a
visible change in just a few weeks. Swipe up!
15 Chest Exercises For Women
1. Incline Dumbbell Press
The incline dumbbell press targets the chest and requires an exercise
bench that is on an incline. This exercise can also be done in the
neutral and decline positions. All three positions work on different
areas and angles of the same muscles.
How To Do Incline Dumbbell Press
- Lie on the incline with your back straight and shoulders pushed back.
- Grab a dumbbell in each hand and raise your hands with the palms facing forward.
- Lower the dumbbells in an inverted “V”. Stop when they are near the sides of your chest.
- Inhale and slowly raise them back in the same imaginary inverted “V”
to the original position. The inner plates/heads of both the
- dumbbells should touch each other.
Do 3 sets of 15 reps and rest 10 seconds after every set.
2. Barbell Bench Press
The barbell bench press is one of the main exercises for the chest
muscles. This can be done in the neutral, incline, and decline positions
and needs an exercise bench and barbell.
How To Do Barbell Bench Press
- Lie back on the bench with your back straight and abs tight. Place your feet flat on the floor wider than shoulder-width apart.
- Place your hands in such a way that your forearms are perpendicular
to the floor. Grip the barbell firmly with the palms facing forward.
- Inhale and slowly press the barbell upwards by straightening your elbows.
- Hold for a second and lower it. Exhale as you do so.
Do 3 sets of 10 reps and rest 10 seconds between sets.
3. Camel Pose
The Camel Pose opens up the chest and stretches the entire area well. It
also provides a good stretch to the back and can give you glowing skin.
How To Do Camel Pose
- Get down on your knees and place them a little apart.
- Bend backward, take your arms behind you, and grab your heels with them.
- Open up the chest and feel the stretch in both your chest and back.
- Hold the pose for 30 seconds.
Do 2 sets of 5 reps and rest 10 seconds between the sets.
4. Overhead Shoulder Press
Yes, this exercise is for the shoulders, but it is also an excellent
exercise for the pectorals (chest muscles). Grab a dumbbell in each hand
and follow these steps.
How To Do Overhead Shoulder Press
- Stand straight with your feet wider than shoulder-width apart.
- Bring your arms up so that the upper arms are parallel to the
ground, and your forearms are perpendicular to the upper arms. Your
- palms must face forward. This is your starting position.
- Press your hands up in an arc, bringing the dumbbells closer as you press them above your head. Do not straighten your arms.
- Move your arms back to the starting position.
Do 3 sets of 12 reps and rest 10 seconds between the sets.
5. Wall Push-ups
Wall push-ups are good calorie burners and muscle toners. They target
the chest muscles, biceps, deltoids, lats, rhomboids, and core muscles.
How To Do Wall Push-ups
- Stand 2-3 feet away from the wall. Place your palms on the wall,
shoulder-width apart. Your hands should be at the shoulder level.
- This is your starting position.
- Bend your elbows and bring your chest closer to the wall. Inhale while you do so.
- Exhale and go back to the starting position. Make sure your head is
in line with your shoulders, glutes are squeezed, and abs tight.
Do 3 sets of 10 reps. Take 10 seconds rest between the sets.
6. Decline Push-ups
Decline push-ups put greater pressure on the chest area as compared to
neutral push-ups. You can use a stability ball or a block for doing
How To Do Decline Push-ups
Begin in the push-up position with your toes placed firmly on the raised
platform that you are using. This will position your body in a decline
Do your regular push-ups for 5 counts.
Do 3 sets of 5 reps and rest 10 seconds between the sets.
7. Lying Chest Fly
This exercise is quite similar to the seated chest fly and is one of the
classic and most effective exercises for working on the pectorals. All
you need are a pair of dumbbells and a stability ball.
How To Do Lying Chest Fly
- Sit on top of the stability ball, holding a dumbbell in each hand.
Keep your feet a little wider than shoulder-width apart and spine erect.
- Walk forward until your torso is parallel to the floor, and only the
backs of your shoulders touch the stability ball. Make sure your abs
are engaged, and your femur, pelvic region, and chest are at the same
- Raise your arms straight above your chest, with the palms facing each other, and look straight up.
- Exhale and spread your arms, making a flying motion, and lower them until the dumbbells are at level with your chest.
- Inhale and bring your arms back up.
Do 3 sets of 10 reps and rest for 10 seconds.
8. Seated Dumbbell Fly
This exercise works alternately on the chest and upper back muscles. It
is a beginner level exercise and requires a set of dumbbells.
How To Do Seated Dumbbell Fly
- Sit on an incline bench with your back against the bench, legs shoulder-width apart, shoulders rolled back, and abs tight.
- Grab a dumbbell in each hand and let your hands dangle.
- Exhale and lift your arms until the dumbbells are at the shoulder level.
- Inhale and lower your hands to the side.
Do 2 sets of 12 reps and rest for 10 seconds between sets.
9. Standing Chest Stretch
Do this exercise to stretch the muscle you are going to work on to prevent any injuries.
How To Do Standing Chest Stretch
- Stand with your spine erect and abs tight.
- Roll your shoulders back and lift your arms, bending them at the
elbows in such a way that your forearms are parallel to your face.
- Push your hands back and open up the chest.
Hold the stretch for 20-30 seconds. Do 10 reps.
10. Dumbbell Plank Rotation
Planking is great for your core, and modifying it just a little can make it great for the chest muscles.
How To Do Dumbbell Plank Rotation
- Place two dumbbells on the mat, about shoulder-width apart.
- Kneel on the mat, lean forward and grab hold of a dumbbell in each
hand. The dumbbells should be right below your shoulders and elbows.
- Holding the dumbbells firmly, extend your legs back. You may keep them hip-width or shoulder-width apart.
- Lift the right dumbbell, open up your body, and rotate to your left.
Keep your right hand fully extended and look up at the dumbbell.
- Your left hand should be firmly placed on the other dumbbell. You can twist your left leg to support your body.
- Slowly, bring your right hand back to the starting position.
- Do the same on the left side.
Do 3 sets of 10 reps and rest for 10 seconds.
11. Wide Push-ups
Wide push-ups are your regular push-ups with the arms placed wider than
shoulder-width apart. They concentrate the effect on the chest more
because of the wider placement of hands.
How To Do Wide Push-ups
- Get into the push-up position on your hands and toes with your spine straight and abs tight.
- Place your hands wider than shoulder-width apart, in line with your shoulders.
- Press down by bending your elbows and go as low as you can.
- Push yourself up to the starting position.
Do 3 sets of 10 reps and rest for 15 seconds between the sets.
12. Isometric Chest Exercise
This exercise does not need any equipment. It is an isometric exercise,
which means that you will use the strength of your body to work the
muscles without any visible body movement.
How To Do Isometric Chest Exercise
- Stand straight with your feet shoulder-width apart, spine erect, and shoulders relaxed.
- Place your hands in front of your chest and press both hands against each other.
- Hold this pose for 10 seconds.
- Release and switch hands. Do 1 set of 10 reps.
13. Staggered Chest Press
This exercise may seem intense (which it is), but it is a fun,
break-the-norm exercise. You need a light resistance band and a place to
anchor the band.
How To Do Staggered Chest Press
- Anchor the resistance band to the door or secure place. Turn around
and walk away from the door. Stop when you feel the resistance or the
pull. Put one foot in front of the other, flex your elbows (more towards
your back), and keep your palms at the chest level and facing down.
This is your starting position.
- Straighten your hands and bring them together in front of you.
- Slowly bring your hands back to the starting position.
Do this 8 times before switching legs and repeating.
Do 3 sets of 8 reps and rest for 10 seconds between sets.
14. Dumbbell Bridge Chest Press
This is a combination of a bridge and a chest press. It targets your
lower back, glutes, hamstrings, and chest muscles. You need two
dumbbells for this exercise.
How To Do Dumbbell Bridge Chest Press
- Grab a dumbbell in each hand and lie down on your back. Keep your
knees flexed and feet flat on the ground. Extend your hands right above
your chest, with the palms facing forward.
- Lift your hips, squeeze your glutes, and slowly lower the dumbbells
following an imaginary inverted “V”. Lower your hands until the
dumbbells almost reach the sides of your chest.
- Lift them by straightening your hands following the same imaginary
inverted “V”. Do 3 sets of 12 reps and rest for 10 seconds between sets.
15. Medicine Ball Push-up
This is a challenging push-up. But with a little practice and initial
help, you can do this exercise in perfect form. You need two medicine
balls for this exercise.
How To Do Medicine Ball Push-up
- Place two medicine balls on the floor, about shoulder-width apart.
- Place a palm on each ball and extend your legs behind you. Support your lower body on your flexed toes.
- Flex your elbows, lower your body, and get back up again.
Do 3 sets of 8 reps and rest for 10 seconds between the sets.
These are the 15 best effective chest exercises for women. Now, let’s
look at the benefits of including chest exercises in your workout