The Best Workouts For A Woman’s Chest


If you set foot in a gym, you will notice a range of different machines designed to work on the muscles in your chest. These are great, but in reality they are mainly designed for men. After all, it is they who look good with “pecks”, whereas women have breasts to hide these muscles anyway. Hence, although you will find great benefits from using these machines, there are a number of exercises that could be much better for a woman’s chest. Let’s take a look at a number of exercise you could take part in.

Push Ups on Medicine Balls

The first thing you will need to acquire is a medicine ball, as you can do a whole lot of great exercises with this. The one-handed push ups are absolutely amazing.

Keeping the body in a straight line, bend elbows and slowly lower down as far as possible. Press up through both hands to return to starting position.

Do one set of a certain number of repetitions (start with 5 and build your way up from there) with one hand on the ball and one hand on the floor, then a second set of reps changing hands. Repeat this three times for a great chest workout that will make your boobs look much perkier very quickly. In fact, even small-chested women have stated that this particular workout has helped them create the illusion of larger breasts.

Chest Stretches

Another great type of workout that you can do at home at any point during the day is the chest stretch.

Chest stretches would include standing in a doorway, elbows bent, palms on the inside of the doorway. Lean out to open the chest while straightening and holding with your arms.

If this feels uncomfortable, you can put your back towards a wall and press your palms against it to get a similar, Tricep Bench Dipalthough slightly less intense, effect. It is important to remember that women will rarely build significant muscle mass in their chest area. Rather, they can make sure their breasts don’t sag and that they have a better overall posture. This is why machines that focus exclusively on chest muscles are generally wasted on a woman.

The Triceps Dip

This sounds like a really scary exercise, but it is really gentle. This is another type of exercise for which you don’t need any complicated or expensive equipment. In fact, all you need to do a triceps dip is a chair.

Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out. Keep hands where they are and lift yourself off the bench. Slowly lower yourself to the floor in three or four counts by bending elbows. Use the same number of counts to return to starting position.

Do make sure, of course, that the chair you use is firmly in place. You don’t want it to slide backwards, which could lead to some very painful and highly embarrassing situation. This exercise works because it tones both your arms and your chest, as it uses both the pectoralis muscles (major and minor) that link our arms to our chest. It is a great way to make everything firmer and to give you extra strength. Not just that, you will find it also works on your core muscles, as you will have to balance yourself. By working on your core, you will improve your posture and a better posture is key to having a great chest.

Push Ups

Push ups are generally the most dreaded of all exercises for women, not in the least because we often lack the upper body strength. However, you can do push ups standing against a wall, gradually increasing the distance between your feet and the wall, until you are able to carry and push your full weight. Remember, nobody got fit and strong overnight, so take your time to achieve your goals in a slow and controlled manner. This will also allow for the best and most sustainable results, which is equally important. To do a push up, simply place your hands just slightly wider than your shoulders and bend your elbows to push your nose towards the floor, then lift up again. An alternative method, besides doing it against a wall, is to do it on your knees, which is also slightly gentler.

Dumbbell Flyesdumbbells

For this particular exercise, you will need some dumbbells. However, remember that many other things can serve as weights, from tins of tomatoes to bags of frozen peas. Hence, you don’t have to worry about having to invest in expensive equipment (dumbbells aren’t all that expensive anyway) if you can’t do that right now. All you do for this exercise is lie on your back with a dumbbell in each hand. Put them upwards towards the ceiling, hold for a few seconds and bring back to the top. Repeat these as often as you can and make sure you build up not just the amount of reps that you do, but also the amount of weight that you carry. Because you use just a single joint to work your chest muscle, the impact is much heavier. This is an exercise that looks easy, but you really feel it when you’re doing it.

Isometric Chest Contractions

This is a great exercise for you to do in between your other responsibilities at home or at the office. You simply need to hold two ends of a resistance band (which you can replace with a towel if you don’t have one) and hold your arms out in front of you. Then, pull each hand apart as much as possible and return to starting position. It is generally easier to do this with a resistance band, because you can make sure there is always at least some tension on the band. However, with practice, you will know exactly to which point you should return your arms in order to make sure your towel stays taut if you choose to use that.

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Written by Ingrid Macher

Certified Health Coach, Certified Personal Trainer, Fitness Motivator - I have a passion for helping people change their lives. I started out helping my friends and now I give advice and tips to perfect strangers who have now become my friends. I love what I do and I wouldn’t change my life even if I could. This kind of happy is truly a gift and I’ll do whatever it takes to be able to give this gift to others.

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