Top 10 Best Chest Exercises for Women

Chest Exercises for Women

If you’re like most females, you probably don’t exercise your chest. This is because you’re afraid of making your breasts look smaller. However, you are missing out! Chest workouts can truly lift and make your breasts appear bigger, giving you the shape you’ve always desired! Which person wouldn’t desire that?

Strength exercises will improve the appearance of your chest while also preventing injury. So, are you one of those ladies who refuses to train their chest? Then these workout ideas will undoubtedly change your mind. Follow these best chest exercises for women to give your upper body a little extra oomph!

Best Chest Exercises For Women

Is there no equipment? Is there no gym? Not a problem! These workouts are simple to perform at home and require no special equipment. The moves are extremely easy and will help you achieve the natural lift you’ve always desired!

We have divided our list of “top 10 best chest exercises for women” into 2 categories of 5 exercises each. Get ready, ladies! These exercises also consider for kidney health.

Best Chest Exercises for Women - Jumtimes
Image Source: Nourish Move Love

5 Female Chest Workouts At Home Without Equipment

1. Elbow Squeeze Shoulder Press

To learn how to do it, follow these steps:

  • To perform this chest exercise, stand shoulder-width apart on the ground.
  • Raise dumbbells to eye level by holding them in both hands. Make a 90-degree angle with your elbows in front of you.
  • Keep your upper arms in a straight line and spread them out to the sides.
  • Finally, fully straighten your arms and raise the dumbbells above your head.
  • Back to the starting position
  • Repeat 15 times.

2. Dumbbell Chest Press

This chest exercise works the pectoralis major and deltoid muscles.

To learn how to do it, follow these steps:

  • Lie down flat on your back, knees bent and feet flat on the ground. Dumbbells should be held directly above your chest, palms facing front.
  • Keeping your abdomen in and shoulders down, lower both arms to the ground. Squeeze the muscles of your chest.
  • Return the dumbbells to their starting position so that they meet at the top.
  • Complete 3 sets of 8–12 reps.

3. Dumbbell Plank Rotation

This breast lifting workout works your chest, shoulder, and lower back muscles in addition to your abs and obliques.

To learn how to do it, follow these steps:

  • Start in the plank position, with your hands beneath your shoulders and your feet slightly wider than hip-width apart. Both hands should be used to lift dumbbells.
  • Twist the torso and raise the left hand to the sky.
  • Return your left hand to its starting position. Do the same with your right hand.
  • Complete 3 sets of 8–12 reps.

4. Downward Dog

The pectoralis major and tricep muscles are targeted in this breast firming exercise.

To learn how to do it, follow these steps:

  • Kneel on an exercise mat as if you were doing a push-up. Your hand space should be slightly wider than the width of your shoulders.
  • Lower your chest in an exaggerated curving motion. Then arch back up to a posture with your arms fully extended. Keep your buttocks down and your back fully arched.
  • Do the same procedure reverse, then return to the beginning position and repeat 10–15 times.

5. Floor Fly

To learn how to do it, follow these steps:

  • Lie on an exercise mat with your feet flat on the ground, and your knees bent to perform this chest workout. Hold a pair of small dumbbells just over your chest in your hands. Keep your hands facing inward, and your arms slightly bent.
  • With your arms locked and your stomach muscles drawn in, make a semi-arcing motion with your arms down towards the floor until they line up with your chest.
  • Squeeze your arms while they are in contact with the ground. Return to the starting position without straightening them. Squeeze your chest muscles and hold for one second.
  • Complete three sets of 8–12 reps.

5  Flat Chest Workouts For Female

Exercises can help in the reduction of breast size and the restoring of normalcy in your life. A targeted workout helps tone and tighten the breast muscles. Along with firmness, you can notice a nice “lift” in your bust, which helps to define your body. Strength training is especially important for achieving a flat chest. So, follow our list of best chest excercises for women to have a flat chest.

1. Push-Ups

Push-ups, whether performed on your knees or in a plank position, are an effective method to work out your chest.

To learn how to do it, follow these steps:

  • Lay face down on the floor with your hands flat against your chest.
  • As you press your body off the floor, tighten up and engage your glutes and core.
  • Lower back down slowly for one rep. Repeat.

push ups Exercises for Women

2. Dumbbell Front Raises

The next flat chest workout involves holding a dumbbell or weights in both hands. The workout improves your shoulder muscles. Also, it tones your breasts by moving your hands up and down in isolation.

To learn how to do it, follow these steps:

  • While breathing, raise the weights to your shoulders. Your arms are extended, palms down, with a slight bend in the elbows to reduce joint stress.
  • When your arms are horizontal to the floor, take a brief pause.
  • Exhale as you slowly and controllably lower the weights to the starting position (at the thighs).

3. Leg Raise

The Leg raise exercise does a lot more than just make your breasts flatter. It can tone your core muscles and keep your bust from sagging. Without going to the gym, you may get good results with this simple flat chest routine.

To learn how to do it, follow these steps:

  • Lie flat on your back on the ground, arms at your sides.
  • Pull your stomach muscles toward your spine. Lift your legs off the floor, keeping your knees straight as you inhale.
  • Keep your buttocks on the floor for a few seconds and hold your breath. Exhale, and then lower your legs to the floor.
  • Do this workout five to ten times.

4. Plank Reach-Under

The plank reach-under is a variant of the traditional plank that requires you to alternate on a single-arm throughout for a greater challenge.

To learn how to do it, follow these steps:

  • Begin in a plank position, with your hands under your shoulders, back neutral, and core tight.
  • Hold the plank position and lift your right arm’s hand off the ground, touching your left knee.
  • Get back into the plank position. Rep with your right arm for 10 reps, then switch to your left arm for 10 reps. This is a single set.
  • Finish three sets.

5. Medicine Ball Superman

Add a medicine ball for core work and a chest challenge.

To learn how to do it, follow these steps:

  • Begin by lying on your stomach with your arms extended and the medicine ball in your hands. The position of your head and neck should be neutral.
  • Raise your legs, upper body, and the medicine ball off the ground using your core and chest.
  • Lift as high as you can without straining your neck, and come to a halt at the top.
  • Go back to the beginning. Do three sets of 12 reps.

Female Chest Workout Before And After

After performing chest exercises regularly, it works to reduce the pressure, stress, and tension on and around the bones and muscles in the chest area. Another motivation you should develop to push yourself to build stronger pec muscles is getting stronger arms and shoulders in return.

You should include some chest exercises in your regimen to prevent muscular imbalances. Weak chest muscles can make it difficult to do these types of workouts properly. This can result in a strain or injury. Not only that, but it can also result in bad posture! Basically, it is important to train your chest.

Here are some advantages you’ll get after chest workouts:

You’ll improve your posture. Your pectoral muscles play a role in keeping you upright as well as your shoulder and back muscles. They help to keep you straight and steady by supporting your shoulder blade and the shoulder joint itself.

It will make breathing easier for you. The pecs serve to support your posture. Additionally, having improved posture allows your chest to expand. This helps you to breathe deeper and more easily. In fact, the pecs, specifically the pectoralis minor, are capable of opening up your diaphragm. The pec minor is a small triangle muscle that stretches with each breath, enabling your rib cage to expand. Breathing will be hampered if your muscles are shortened and weak because your diaphragm will not open completely.

Overall Upper Body Strength. Many daily activities, such as pulling up grocery bags, etc., depend on your chest muscles. Almost every upper-body exercise we participate in involves our pecs to some extent. We lose muscle mass as we age. This can make daily living more difficult if we don’t exercise to maintain our strength.

Avoid Muscle Imbalances. Muscle imbalances occur when certain areas of your body (arms, legs, core, etc.) are trained more frequently and intensely than others. Over time, these imbalances can lead to poor posture, movement dysfunction, and injury.

Burn More Calories. One of the largest muscular groups in the body is the chest. As a result, when you do compound exercises that use a significant amount of muscle, you burn more calories during your exercise than if you just did a lot of isolation exercises like kickbacks and side laterals. So consider training your chest for the extra calorie burning and metabolic boost. You can also read: Good Morning Exercise Benefits

Things to Consider

Rotate through 3 to 4 of these exercises twice a week to start noticing a change. The key here is to fully concentrate on the muscle-mind connection. This will ensure that you’re recruiting your chest muscles most efficiently.

To get the most out of your new chest exercises, make sure you’re eating a well-balanced diet and keeping your body fat at a healthy level.


These 10 best chest exercises for women are incredibly effective. But they only work if they are done correctly, regularly, and consistently. Best wishes, ladies!