Chest workout for women helps in maintaining the proper size of the chest. Many women lack the passion or strength to train their chest. Actually, all the muscles of the chest aren’t visible to women, so they often forget about training them.
In this article, we will also cover some pectoral muscle exercises in addition to chest workout for females. Pectoral exercises for women help them in keeping their breast firm.
The chest is fundamentally composed of the pectoralis major and pectoralis minor. The pectoralis major is composed of two heads – the clavicular and the sternal – with the latter comprising most of the pectoralis muscle group.
The pectoralis minor resides on the outside of the chest. These fan-shaped muscles are engaged in moving the upper arm towards and across the chest and also allow for forwarding movement away from the body.
Only two main muscles involved in this body part, it’s one of the biggest in the body and requires a well-rounded training program to develop full, powerful chest muscles.
There is a common question around ‘Does exercising make your breasts smaller?’ also ‘How to make breasts smaller and firmer?’
If you are also having same questions in your mind then don’t worry. You are at right place. You will find the best answer to your questions in by reading this article till the end.
Chest workout for women will not make breasts smaller. The size of your breasts depends on the quantity of fat. Hence, if you practice your pectoralis muscles, you work the muscles under it.
To reduce the breast size you have to lower the amount of fat in your body with a proper chest workout.
Women chest exercises can lift breasts high and make them look bigger. They may look larger since the number of muscles under them are more. And since that muscles beneath are firmer, your boobs may be bigger.
There is a number of women’s chest exercises. Given below is the list of top 8 chest workout for women.
You will notice a change in your chest by properly adapting the below list for the female chest workout.
These exercises will help you to make breasts smaller and firmer.
chest workout for women
1. Chest Press
Chest presses for women are on the top of our list for ‘top 10 chest workout for women’. This exercise is considered as one of the best exercises involves in women chest workout.
This exercise can be completed on the floor or a bench. You can start by lying on your back on the surface of your choice with a dumbbell in each hand.
The starting position is to Stretch your arms above your chest and hold the dumbbells so your palms are facing your lower body.
Lower the dumbbells until your upper arms are perpendicular to your body and your lower arms are perpendicular to the floor. Bring the dumbbells back to the original position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
9. Cable chest
Cable chest workout requires your muscles to contract without any deviation in the length of the muscle. Therefore, it serves to tone without the muscle increasing in size.
Cable chest is easy and active exercise in chest workout for women. All you need is a cable chest machine. As a heads up, the cable machine will have autonomous arms or flexible sides. Assure the pulleys are sitting at the top of the machine. Choose a weight that allows you perform 12 to 15 reps, max. Once you’re set to go, stand tall, lean forward slightly and hold both holders. Keep feet collectively, or you can try a split stance. With arms lightly turned, pinch both holders together using arms and chest and hold for 3 seconds. Gradually bring arms back to initial position. You can try this chest workout for 3 sets and rest for 45 seconds between.
3. Close Grip Press
This exercise can also be completed on the floor or a bench. You need to start by lying on your back on the surface of your choice with a dumbbell in each hand. Extend your arms above your chest and hold the dumbbells so your palms are facing each other and the dumbbells are pressed together. This is your starting position.
Lower the dumbbells, keeping them pressed together until they are an inch above your chest. Bring the dumbbells back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
4. Dumbbell Fly
Dumbbell Fly exercise can be completed on the floor or a bench. Start by lying on your back on the surface of your choice with a dumbbell in each hand. Extend your arms out and away from your body with your palms up and a slight bend in your elbows. This is your original position.
Holding your arms extended, bring the dumbbells together, until they are directly above your chest. Squeeze your chest muscles briefly and return the dumbbells to the starting position. Repeat for the desired number of reps. It is really beneficial in chest workout for women.
Also read: Top 16 Arm Workouts For Women
5. Svend Press
One of the best exercises to make breast firm is Svend Press. Svend Press is an important exercise in the list of chest workout for women. You can simply start by standing with your feet shoulder-width apart and feet pointing straight ahead.
Hold two weighted plates in your hands. Press them collectively at your chest, with palms facing each other and fingers pointing towards the ceiling. Press the plates mutually with enough force to feel the contraction your chest muscles. This is your starting position.
Having the plates pressed collectively, extend your arms out in front of you until your fingers are pointing straight ahead. Squeeze your chest muscles briefly and return the dumbbells to the initial position. Return for the desired number of reps.
6. Dumbbell Pull Over
Firmer breast workout is not an easy task. You have to spend a lot of time playing with the dumbbell. Dumbbell pull over is another workout for breasts.
Dumbbell Pull Over simply requires a bench or a floor. You can start by lying on your back on the surface of your choice with a single dumbbell in your hands. Lift the dumbbell straight above your chest, cupping one of the ends with your palms facing up. The dumbbell should be perpendicular to your body. This is your starting position.
Lower the dumbbell behind your head while keeping your arms extended with a slight bend in your elbows. Bring the dumbbell back to the starting position, squeeze your chest muscles briefly, and repeat for the desired number of reps.
7. Weighted Chest Raise
Another girl’s strength training is Weighed Chest Raise. Stand with your feet shoulder-width apart and feet pointing straight ahead. Hold two weighted plates in your hands.
Position your arms so they are down by your sides and slightly away from your body. Your palms should be facing forward. This is your starting position.
Keeping your arms extended, bring the plates up to chest level until your palms are facing up. Squeeze your chest muscles briefly, bring the dumbbells back to the starting position, and repeat for the desired number of reps.
Also read: Top 10 Calf Exercises For Women
8. Weighted Wide Push Up
To get started with Weighted Wide Push up, you need to get into a regular push-up form with your hands slightly wider than shoulder-width apart and a weighted plate on your back.
Lower your body by bending at the elbows until you are an inch above the ground. Return to the starting position and repeat for the desired number of reps.
You can complete this exercise in the modified position with your knees on the floor if a regular push-up position is too difficult for you. You can follow this exercise on daily basis during your chest workout.
9. Bench press
The bench press exercise works on both your chest muscles and triceps. It also serves your core muscles, it improves balance and coordination.
The bench press is also an essential exercise in the list of chest workout for women. To get started with this exercise all you need to lie with the middle of your back on top of a bench and make sure your shoulder blades have room to move.
Bent your knees at an angle of 90-degrees. Grip dumbbells next to your armpits with knuckles facing front. Count to three as you push the weights up away from your chest till your arms are almost vertical above you. Slowly start lowering back to starting position using the same number of counts.
10. Medicine ball slams
Medicine ball slams is an amazing and fastest exercise in the list of chest workout for women. You will find this movement works your chest during the ‘slamming’ movement.
The stronger you slam, the harder your muscles will act. This exercise also targets your shoulders, arms and leg muscles as well. It has cardio advantages and will leave you feeling exhausted.
You need to start by holding a medicine ball with both hands. Lift it over your head, keep feet hip-width separate and knees slightly bent. Now try to push the ball onto the floor as hard as you can. Pick it up and do up to three sets of 20.
Also read: Top 8 Upper Body Workout For Women