Exercises for chest muscles for women

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-10-06

Many women want to improve the shape or size of their breasts. Many think that physical exercises will help them with this. To some extent, yes. The fact is that the female breast consists mainly of mammary glands and fat. These primarily determine its shape and size. The pectoral muscle itself is located beneath. By training these muscles, you can somewhat improve the shape of your breasts, but not the size.

Here I will list the most suitable exercises for the chest muscles for women. All exercises are suitable for beginners and do not require special preparation.

1. Incline Dumbbell Press (30-40 degrees)

When you press horizontally, the entire muscle works equally. The higher the incline, the more pronounced the load on the upper part of the chest. However, I do not recommend setting the angle to more than 40 degrees, as that will engage the shoulders too much.

2. Wide Grip Push-Ups from a Bench

The higher the bench, the easier it is to do push-ups. Choose a height that allows you to complete at least 10 repetitions. Your chest should definitely touch the edge of the bench. The wider your hands are placed, the more the chest works. But don't overdo it; a maximum of 2 times wider than shoulder-width is recommended.

3. Dumbbell Flyes Horizontal

With this exercise, you not only train the chest muscles but also stretch them. Avoid any sudden movements. It’s best to perform this exercise at the end of your workout.

4. Arm Adductions in a "Butterfly" Machine

This exercise works the inner part of the chest well. The image shows a less ideal version of this machine. It's preferable to use one without elbow supports, as this allows for better stretching of the chest and a greater range of motion.

5. Dumbbell Pullover Lying Down

This exercise targets the latissimus dorsi more than the chest muscles. However, it effectively stretches them, making it a great way to conclude your workout. The beauty of your figure largely depends on the elasticity of your muscles.

I would recommend combining these exercises as follows:

First Workout          No. 2 (3X10 - 12), No. 3 (3X12 - 15), No. 5 (3X12-15)
Second Workout            No. 1 (3X10-12), No. 4 (3X12-15)

By alternating these workouts, you should train twice a week. This is a good starting point. Later, you can gradually increase to three times a week and add one more set.

As you can see, almost all exercises (except for No. 4) can be done at home. For more detailed descriptions, refer to the "Exercises" section. I hope, dear women, that this set does not disappoint you. Good luck!