Chest Exercises for Women
Chest Exercises for Women
How to: Start in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up.
Reps: 3 sets of 8-12 reps.
How to: Lie on a flat bench holding dumbbells at chest level. Press the weights upward until your arms are fully extended, then lower back down.
Reps: 3 sets of 10-12 reps.
How to: Set the bench to a 30-45 degree incline. Perform the dumbbell press as described above.
Reps: 3 sets of 10-12 reps.
How to: Lie on a flat bench holding dumbbells above your chest. With elbows slightly bent, lower the weights out to the sides until you feel a stretch, then bring them back together.
Reps: 3 sets of 10-12 reps.
How to: Stand in the center of a cable machine with pulleys at shoulder height. Pull the cables together in front of you, squeezing your chest.
Reps: 3 sets of 12-15 reps.
How to: Lie on a flat bench holding a dumbbell with both hands above your chest. Lower the dumbbell back over your head, then pull it back to the starting position.
Reps: 3 sets of 10-12 reps.
How to: Place your hands on an elevated surface (like a bench). Perform push-ups as normal, focusing on engaging your chest.
Reps: 3 sets of 8-12 reps.
How to: Sit on the machine with your back against the pad. Push the handles together in front of you, squeezing your chest.
Reps: 3 sets of 10-12 reps.
9. Resistance Band Chest Press
How to: Anchor a resistance band behind you, hold the handles, and press forward as if doing a bench press.
Reps: 3 sets of 12-15 reps.
How to: Place your hands on a stability ball and perform push-ups. This adds instability, engaging more core and chest muscles.
Reps: 3 sets of 6-10 reps.
