Chest exercises for women help improve the breast shape and add a lift to them. If you want to get a perkier bust and prevent sagging, perform the exercises that target the pectorals (chest muscles). These chest toning exercises also help improve posture and enhance your silhouette. Ditch your insecurities and those uncomfortable push-up bras! Check out these 16 best chest exercises for women and see the results in just a few days.
- Frequency: 1-2 times per week
- Benefits: Tone the breasts and strengthen the chest muscles.
- Equipment Needed: Dumbbells, barbell, medicine ball, resistance band.
- Space Required: Small area
- Assistance Required: Yes, if you are a beginner.
- Who Should Avoid: Individuals with shoulder injury and a history of back pain and anyone who has undergone surgery recently.
In This Article
16 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 upper body strength training exercise can also be done in the neutral and decline positions. All three positions work on different areas and angles of the same muscles and help with chest definition.
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
Bust firming exercises like the barbell bench press are one of the main exercises for the chest muscles. They 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
Push-up variations like 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
Breast lifting workouts like 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 these push-ups.
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 position.
- 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 level.
- 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
Chest shaping exercises like dumbbell flys work 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
Chest building exercises like this one do 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. For resistance band chest exercises like this one, you only 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
Plyometric chest exercises like medicine ball push-ups are challenging. 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.
16. Hand-Release Pushups
This is a neat variation of the traditional pushup that effectively engages your chest, shoulders, and triceps.
How To Do Hand-Release Pushups
- Get in a standard pushup position.
- Slowly lower your body toward the floor. As you descend, ensure your chest and stomach make contact with the ground.
- Release your hands by lifting them off the floor for a brief moment.
- Place them back on the floor.
- Push through your palms to raise your body off the ground to come to the starting position. Remember to keep your body in a straight line.
- Do 3 sets of 5 reps and rest for 10 seconds between the sets.
Camille, a blogger, shared some of her favorite chest exercises to improve overall fitness and aesthetic balance. She included pushups, chest press, and chest fly into her workout routine and provided guidance on the right way to perform them. She writes, “You can pair these three chest exercises with arms, back, or shoulders (although I do chest and arms together) or with a HIIT workout (i).”
These are the 16 best effective chest exercises for women. Now, let’s look at the benefits of including chest exercises in your workout routine.
Benefits Of Chest Exercises
From lifting your breasts to improving your strength and posture, chest exercises offer a host of benefits and are a must for women of all ages. Here are the benefits:
- Chest exercises will not make your breasts bigger or smaller, but they can help improve the shape of your breasts and offer a cost-effective way to get rid of breast sagging.
- Chest exercises enhance the pectoral muscles that lie at the base of your chest. This results in higher and relatively larger-looking breasts, improving their shape.
- Working the chest muscles has the added benefit of toning and strengthening the muscles in your arms and upper back as most of the chest exercises also work on your triceps, biceps, and deltoids.
- Working the pectoral muscles also prevents breast sagging.
Infographic: Top 3 Chest Exercises For Women
Chest exercises are a great way to improve your posture and firm up sagging breasts. They also offer a permanent solution to improve your shape and look without investing in expensive bra options. In the infographic below, we have listed the top 3 chest exercises that help you naturally achieve firm breasts.
Chest exercises for women help strengthen your breast muscles, improving their shape and support. Incline dumbbell press, camel pose, barbell bench press, pushups, chest fly and stretch are some of the common exercises that help tone and strengthen your pectoral muscles at the base of your chest. While these can’t change the size of your breasts, regular chest workout can help your breasts look fuller and shapely giving you a toned and firm silhouette.
Frequently Asked Questions
Do chest workouts make the breasts smaller?
No, chest workouts do not make breasts smaller. These exercises work on your chest muscles, neck, shoulder, and upper back. You can expect to see a change in the muscle tone of your upper body.
Do chest workouts make the breasts bigger?
Your breasts may not get bigger, but the muscles underneath the breasts may get enhanced if you do chest exercises regularly.
How many times a week should I work my chest?
It depends on your fitness goal. Typically, doing chest exercises once or twice a week should help shape up your chest and upper body. Please talk to your trainer to reduce the risk of injury.
How can I lift my breasts with chest exercises?
You can lift your breasts by doing chest exercises using your body weight, dumbbells, barbells, resistance bands, etc. Take the help of a trainer to learn the correct posture and breathing techniques. Do chest fly, incline chest presses, chest dips, wall push-ups, and wide push-ups.
Can chest exercises cause breast pain?
Yes, vigorous chest exercises may cause breast pain due to the pressure and stretching of the skin and pectoral muscles.
Which exercise reduces chest fat for females?
The exercises mentioned above like the overhead shoulder press, wall push-ups, staggered chest press, and seated dumbbell fly can help reduce chest fat for women.
- Chest exercises can help lift the breast and create better posture. You can do it using weights, gym balls, and resistance bands.
- Bench exercises such as a barbell or dumbbell press can be done in neutral, incline, and decline positions, each targeting a different angle of the same muscles.
- Beginners can start with stretch exercises such as chest stretch, standing pushups, and camel pose to avoid muscle injury.
- Chest exercises work the pectoral muscles, prevent breast sagging and give them a defined shape.
Tired of going to the gym? Get a fantastic chest workout in the comfort of your own home with this 10-minute dumbbell chest workout! Watch now and start sculpting your chest muscles today!