Chest training is something that rarely crosses a woman’s mind when they think of a toned and strong body. In contrast, the assumption that chest exercises for women only result in smaller or very firm breasts runs rife.
The reality is that pec exercises for women have numerous health benefits and should never be neglected. They improve posture, increase your metabolic rate, and stall bone loss. Instead of making your breasts sag, pectoral exercises lift them by building muscle mass. So, incorporating chest workouts is crucial if you want a well-defined and balanced physique.
Given below are 20 top chest exercises for females for a stronger and more defined physique. You can find both weighted and non-weighted exercises here.
Must Read: Best Dumbbell Quad Exercises
Top 20 Chest Exercises for Women
1. Bench Press
The bench press is a major chest exercise that targets the two fan-shaped muscles that comprise most of the chest. It strengthens these muscles and, in turn, enhances the shape of your upper body. Besides being one of the major chest exercises for women, bench press also works the shoulders, triceps, and core.
How to do?
- Lie down on a flat bench with the bar in line with your eyes.
- Grab the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
- Hold the bar straight over your torso with your arms fully extended.
- Lower the bar until it comes just above the mid part of your chest.
- Push back the bar to its starting position.
2. Dumbbell Chest Flyes
Dumbbell chest flies are not a big compound move like the bench presses. But when you do it after bench press, it leads to maximum chest growth and strength. This exercise also improves your posture and helps you with enhanced performance in many other weight-lifting movements.
How to do?
- Lie on the floor or a mat.
- Hold two dumbbells in your hands above your chest.
- Lower your arms until they reach slightly above the floor.
- Pause and bring back your arms to the starting position above your chest.
3. Pushup
One of the best chest exercises for women is a pushup. It builds strength in your chest and shoulders and also improves your posture. Moreover, there are many ways to modify the move and make it challenging or less intense.
How to do?
- Place your hands on the mat or floor. Keep them slightly past the shoulder width apart.
- Lower yourself towards the floor, but keep your elbows pointing back.
- Push up just before you touch the ground.
- To make the move simpler, keep your knees on the floor.
- If you want to challenge yourself, do a single-leg pushup.
4. Incline Dumbbell Press
Every woman desires a lifted and defined chest shape. An incline dumbbell bench press makes this possible, along with working other muscles. Additionally, this move works your shoulders, triceps, and upper back.
How to do?
- Set the bench to 30° or 45° incline and lie down on it.
- Holds two dumbbells over your chest with your hands facing forward.
- Lower the dumbbells and pause for a second.
- Shift the dumbbells up.
5. Cable Crossover
Chest exercises for women that isolate muscles lead to a huge improvement in definition. Cable crossover is one of those moves. It engages the bottom of your chest and tones the area.
How to do?
- Stand with your feet about hip-width apart and one foot forward.
- Bend slightly at the chest.
- Grip the cable handles from both sides.
- Slowly bring your fully extended arms together in a wide arc movement.
- Get back into the starting position.
6. Decline Pushup
A decline pushup is key to a well-defined chest because it hits the upper chest muscles hard. You can use it as an alternative to an incline bench press if you are not at the gym.
How to do?
- Place your feet on a bench or an elevated surface.
- Get into a pushup position with your hands a little bit wider than your shoulders.
- Lower your upper body to the ground and squeeze your shoulder blades.
- Lastly, press back up.
7. Dumbbell Pullover
A stronger and more toned upper body is a result of a variety of exercises that hit your muscles from different angles. The dumbbell pullover is one effective exercise that works the muscles running from your collarbone to your upper arms. This exercise also improves your spinal stability.
How to do?
- Grab a dumbbell in both hands and lie on a flat bench.
- Recline on the bench and bring the weight with you.
- Lie flat and look up.
- Hold the dumbbell’s end with both hands and extend your arms straight. The weight should be directly above your chest.
- Take your arms back overhead until they are alongside your ears.
- Now, pull the arms back up to the starting position.
8. One Arm Floor Press
If you do the standard bench press regularly, incorporating the single or one-arm floor press is crucial. This exercise prevents muscular imbalances in the chest, which can develop unknowingly.
How to do?
- Use an overhand grip to hold a dumbbell.
- Lie flat on your back on the floor or bench.
- Now, extend your free arm, planting your palm flat on the floor.
- Extend the arm with the dumbbell outward so that your elbow comes into a 90-degree position.
- Press the weight up, pause, and pull it back.
9. Plank Shoulder Taps
The plank shoulder taps exercise activates and challenges your chest and core muscles. It helps in giving your chest a lifted and shapelier appearance.
How to do?
- Get on a plank position. Your feet should be hip-width apart.
- Place your right hand on the left shoulder or your left hand on the right shoulder.
- Complete ten reps and switch sides.
10. Downward-Facing Dog
You don’t need to think that all chest exercises for women are challenging. Some, like a downward-facing dog, is a simple yet highly effective exercise. It is a great stress-relieving exercise that also hits the front of your chest.
How to do?
- Come onto your hands and knees. Your hands should be slightly in front of your shoulders.
- Extend your fingers and press your hands.
- Tuck your toes under.
- Raise your knees and reach up.
- Push the rear of your thighs toward the wall behind you. Stretch your heels down toward the floor.
- Take a few deep breaths and lower yourself down.
11. Isometric Chest Squeezes
An Isometric chest squeeze is a slow movement that, when performed in a controlled manner, is highly effective for improving the chest appearance. You can perform it with or without dumbbells.
How to do?
- Stand straight with your right foot slightly in front of your left foot.
- Grab two light dumbbells and hold them together at your chest height.
- If you don’t have weights, simply press together your arms at the chest height.
- After five seconds, bring your hands down by your sides.
12. Standing Chest Fly
Just like the incline dumbbell chest flies, standing chest fly also works the sides of your chest. Beside the chest, this move defines your shoulders and arms. It is ideal when you are training back and chest on the same day.
How to do?
- Keep your feet shoulder-width apart and stand straight.
- Hold dumbbells in your hands and face your palms forward.
- Keep your elbows under your wrists.
- Raise the dumbbells until the upper part of your arms is parallel to the floor.
- Bring your elbows and forearms near the midline of your body.
- Go back to the starting position.
13. Svend Press
Svend press is one of the best chest exercises for women, as it isolates the chest muscles. It increases the chest muscle without making your triceps and shoulders feel the weight you lift.
How to do?
- Hold two small plates or dumbbells in your hands. The weights should be between your palms at chest height.
- Keep your fingers forward and your elbows lifted and parallel to the floor.
- Press your hands together and squeeze the weight.
- Now, extend your arms straight out.
- Slowly, return the arms back to the start.
14. Kettlebell Pushup
If you want to increase the intensity of the traditional pushups, incorporate kettlebell pushups. This exercise hits your chest muscles deep as you can lower your body more than regular pushups.
How to do?
- Keep two kettlebells on the ground. They should be slightly wider than your shoulder width.
- Grip the handles of the kettlebells.
- Extend your legs behind and engage your core.
- Now, lower down by bending your knees slightly.
- Push back up to the starting position.
15. Dips
A dip is a challenging bodyweight exercise that enhances chest size and definition. It also targets your arms and shoulders. The move can be modified in various ways to make it hard.
How to do?
- Stand between the bars and place one hand on each of them.
- Lift yourself off from the ground.
- Slightly lean the chest forward.
- Lower yourself and bend your elbows until they are at 90 degrees.
- Push back up to the starting position.
Read Also: Arm Workouts for Women
16. Low Cable Fly
The low cable fly is a great exercise for the lower chest. You should include it in your workout for proper overall development of your chest and to minimize any imbalances.
How to do?
- Lower the pulleys of the cable machine and grab the handles of the cable.
- Step forward and bend your knees slightly.
- Your palms should be below your waist. From here, bring your hands up until they are at the midline of your body.
- Stop as you reach the front of your chest and pause to feel the muscles squeeze.
17. Arm Circles
Chest exercises for women don’t always need to involve a lot of weight. Arm circles can help you effectively tone your chest and improve aesthetics.
How to do?
- Get into a shoulder-width stance.
- Extend your arms to the side at the shoulder level.
- Move your arms in controlled circles without bending them.
- You can also alternate between moving your arms in a circular motion in both directions.
18. Renegade Rows
The renegade row is a single exercise with multiple benefits. It results in a chiseled upper body by working your chest, arms, shoulders, and back.
How to do?
- Hold a dumbbell in each hand and place them on the floor.
- Your hands should be directly below your shoulders.
- Bend the elbows slightly and lower your chest on the ground. Keep your body straight.
- Push back up and pull your right hand up to bring weight to the chest.
- Slowly lower the weight and do the same with the left hand.
19. Y Raise
Lifted breasts and sculpted shoulders are a combination many women desire. One of the top exercises that helps achieve such aesthetics is a standing Y raise. It also strengthens your upper body.
How to do?
- Stand tall and engage your core.
- Hold two light dumbbells in your hands by your sides.
- Raise the dumbbells in a Y motion until they reach slightly behind your head.
- Lower back those weights to the starting position.
Read Also: Workouts for Women to Lose Weight
20. Explosive Pushups
Don’t worry if you cannot access the gym or have weights with you at home. Explosive pushup is a great variation of regular pushups that are as challenging as weighted exercises for chest training.
How to do?
- Go into a pushup position so your body is in a straight line.
- Your feet and hands should be shoulder-width apart.
- Lower your chest to the ground.
- When you go up, exert a lot of force as if you are jumping.
- If possible, clap your arms before they fall into the starting position.
Conclusion
Chest exercises for women above will ensure that you get a shapelier and stronger upper body. They will lift your breasts and improve your posture, so you look confident all the time. If you are starting out, ensure to do weighted exercises in front of a trainer. Also, make sure to increase your level of weight slowly over time.
