Men and women do not look out for the same results when they work the chest. However, it’s a fact that chest workouts necessary for both genders but today we will talk about the best chest workout for women. These superfast and effective workouts will help you rock a tank top and all those crops fitted tunics in no time.

1) Basic Bench Press

Bench Press


The bench press is the most essential building block of a chest workout and it is the most effective exercise you will come across that pectoral muscles. Pectoral muscles are the largest muscles in your chest, and many of us completely overlook them, but pectorals support your breast tissue, which helps in keeping your chest looking tight and sexy as you age.


To begin with the chest workout for women, you need to lie down with your back flat on the bench and your feet planted firmly on the floor. Make sure that you have a wide enough grip, straighten your index finger with the first ring on the bar, and bring your elbows back even with your shoulders. Now let the bar touch your chest, then drive it back to full extension in one fluid motion, and make sure you are in full control. Do a 1-2-3 count as you lift the bar up from your chest and as you bring it back down and for a more advanced workout: 3 sets of 12–15 reps. Otherwise, you can do 3 sets of 10 reps

2) Dumbbell Fly

Dumbbell Fly


Using free weights is much more effective because you really have to control your body weight, which requires extra energy so you see results faster and dumbbell fly is the best exercise for it. If free weights scare you, then you must reach out to a trainer to seek help from him.


To begin this exercise place yourself on an incline bench, and hold a dumbbell in each hand with palms facing in. Now hold your arms straight above you and as you exhale, lower both arms out to the sides, to about shoulder height. Hold immediately, then slowly raise to come back to the initial position, you can do 3 sets of 10 reps

3) Cable Crossover

Cable Crossover


Just like the free weights, cables give a continuous and constant level of resistance that helps in engaging the small stabilizing muscles in your chest as well as the pectorals.


To begin with this exercise you need to stand with one foot forward and your feet about hip-width apart and bend your chest slightly forward. Now grip a cable handle in each hand and your hands should be slightly above the shoulders and elbows slightly bent. With your arms almost fully extended, slowly bring your hands together in a wide arc motion and slowly return to the starting position and repeat. You can do 3 sets with increasing reps of 10, 12, and 15 accordingly.

4) Dumbbell Chest Press With Hold

Dumbbell Chest Pres


We see a lot of guys opting for straight bars whenever they do chest exercises because it’s easier to use momentum when you’re using both hands. But what we can suggest is that dumbbells are better because they require stability and balance. This variant of the classic dumbbell chest press also builds up stamina since you keep your arms and chest engaged at all times.


To begin with this workout you need to lie on your back on a flat bench and hold dumbbells with your palms facing forward and plant your feet on the floor. Now lift arms straight up so the dumbbells are in line with your shoulders and lower your right arm till your elbow is even with your shoulder while keeping your left arm straight up. Next, you need to lift the right arm back up, then lower the left arm while keeping the right arm straight up and do 3 sets of 12 reps.

5) Incline Bench Press

Chest Workouts for Women


Both experts approve that this is a frequently overlooked but vital move for getting an excellent chest workout for women and men. Many people just stand, sit or lie on flat benches, but including angles can challenge more muscle groups. The incline bench press helps you in working on the top section of the pectoral to assist you to get a toned look in tank tops and low-cut or sleeveless shirts.


To start this chest workout for women you need to lie on your back on an incline bench angled between 45 and 60 degrees and grab a dumbbell in each hand and plant your feet on the floor and hold dumbbells with your palms facing forward. Now press the dumbbells up to a position over your eyes until your elbows are straight and lower the dumbbells toward your upper chest and keep your elbows straight under your wrists. You can also use a straight bar instead of dumbbells and do 3 sets of 10 reps.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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