Chest is a muscle group that is very popular in the male workout programs.
However, when it comes to us girls, most of us think that chest development should be left to the men.
In fact, most females are under the impression that chest training should be left out of the picture.
And the question is why are girls afraid of doing weight bench and or other chest exercises?
And the answer is: There are many reasons why not, but twice more reasons why you should do chest workout if you’re a girl!
If you are interested in knowing the many benefits of adding a chest day workout into your everyday total body workout routine, check them out in my post:
5 Reasons Why You Should Start Doing Chest Workout >>>
You’ll be amazed by the fact why it is important to lift it up and have a chest day once a week.
Now, when we made it clear that girls should not skip chest workout, let’s see the best chest workout routine.
Notes:
- This is gym chest workout, so if you want to do it at home, you’re gonna need some home gym equipment.
- For this killer chest workout routine, you’re gonna need some free weights, sit up bench, dumbbells, a bar or smith machine.
- These amazing chest workouts for women will pop your boobs up, tone them and make them look hot.
- Every exercise should be done with a lot of weights, so that your chest muscles are challenged.
- Every chest exercise should be preformed with 3-4 sets and 8-13 reps.
Now, let’s get started with the best chest workouts!
#1 Bench Press
The first exercise that you wanna do is the bench press!
The bench press is one of the hallmark exercises of strength training and it’s one that women need to embrace if they want to make real improvements to their fitness and strength.
Here’s what you should do:
Select a weight so you can perform between 8 and 12 presses.
If it’s too easy on you, that means that you should load up the weights.
Also, you can do this chest workout with a bar on the weight benches, or with a pair of dumbbells.
It is very important to make changes, so if the previous training was with a bar, make sure you do the next one with dumbbells.
#2 Incline Bench Press
The next exercise you want to do is the incline bench press.
This exercise is very important, because it is the key to developing a strong upper body.
As the best upper chest workout, this press workout is the best chest workout for mass.
This means that you’re getting visually bigger boobs as your upper chest muscles get stronger.
Together with the bench press, they make the best chest mass workout.
It is actually the same as the regular bench press, the only difference is in the bench.
You may be tempted to try the same amount of weights as you lift on the regular bench press, but be careful because the incline bench press is harder to perform.
When performing it, you’re using less muscles to go through the move, so it’s a bit harder.
As with the other exercises, you should do this one once with a barbell, and the next training with dumbbells too.
#3 Butterfly and Dumbbell Flyes
The dumbbell fly is an exercise used to stimulate the pectoral muscles in the chest.
It is performed by holding dumbbells, one in each hand, lying back on a bench or flat surface, and actually flying with the weights down.
Your elbows should stay fairly fixed and your arms almost straight.
The dumbbell version is for those days when you have a bench press with dumbbells. On the barrel chest day, you should do this exercise on the machine.
The movement is same, the only thing is that you’re in a vertical position when performing it on a machine.
However, I prefer doing it with the free weights, because this exercise is actually the best dumbbell chest workout.
#4 Dumbbell Pullover
At the end, don’t forget the Dumbbell Pullover.
This is one lower chest workout that is very important.
It comes at the end of your workout, and it engages but at the same time stretches the muscles.
This one is not hard muscle engaging workout, but still it is a great way to give a finishing touch to your chest big chest workout routine.
You should always do this exercise at the end of the chest workout.
Also, be careful not to engage the triceps muscles while performing this exercise.
Take your time to learn the movement first and then increase the weights.
#5 Push Up
At the end of the chest training, you can do some push ups, to give a great finish to your workout.
I always add a few sets of push ups at the end of my chest day.
This is a great exercise, because you can perform these chest workouts at home.
The push ups are one of the fewest chest workouts without weights.
It’s hard but you can do it as you train.
Here’s how to do it right:
Get Down, Get Sexy – 5 Steps To Nail The Perfect Push Up >>>
I have finally found a simple comprehensive website that gets straight to the point as far as diet and training is concerned for women. Thank you! Just finished this Chest workout and it works…trust me! Could you possible have a look at attaching a link to the bicep exercises?
I am so sorry that I am replying so late, but I had a big problem with the contact page. :(
I am so glad that you liked my blog, I hope it helped you!
Here’s the link to the biceps workout
https://fitgirlsdiary.com/2014/08/21/full-biceps-workout-routine-get-sexy-toned-arms/
Careful doing those pullovers.I stretched my rib cage too far once using too heavy a weight Pulled the small muscles in my lower back that hold the rib cage in place.Couldn’t do any back exercises for a month.
When you say, you should do barrel once and dumbbell the next time, do you mean barrel one set and dumbbell one set? Or is it one workout with the barrel (4 sets) and the next time you do the exercises, use dumbbell?
No no!
I’ve probably said it wrong.. you should do one training with barrel, and the other training (next time you have chest day) with weights.
Sorry for responding so late :/
Won’t these flatten your chest though?I thought the reason we avoided these is cause they turn your boobs to muscle flattening them.
No, breasts are made of fat, and will always be fat. Doing chest workouts simply grows the muscle underneath the fat breast tissue giving you a perkier pair ; )
Niceeeee!
:)
But won’t the boob fat burn, hence no more boob? :/
Camille,
The fat in the boobs will be burned by any other activity, example: cardio, running, and nearly every exercise that promotes sweating.
So, yes, by exercising your boobs are going to lose fat, but at least they’re going to be rock hard :)
Any chest workouts that you can do at home besides pushups?
Well, you can do chest dips, and other varieties of pushups (there are tons of them). I exercise at home, so I do all of these exercises with weights, but at home. You can improvise some weights with bottles and sand. :)
Hi!
I am familiar with dumbbells but not barrels. What is a barrel?
Thanks!
Hi Lyndsey,
Sorry for replying so late, but I just came home from my vacation.
When I say barbell, I mean the bar. I may have missed some letters there, sorry about that :)
I had same question about what is a barrel…you never said barbell. So now we’re straight! BARBELL
Like your workouts!
I have breast implants behind the muscle, when I lift my chest feels extra tight. Any concerns about chest workouts with implants?
Hi Kathleen.
I think that this shouldn’t be a problem to you.
Anyway, you should consult a doctor first.
All the best <3
What bicep exercises would you recommend doing? I’m not seeing any…
Here’re the biceps exercises:
https://fitgirlsdiary.com/2015/04/23/free-weights-full-biceps-workout-tone-your-arms/
https://fitgirlsdiary.com/2014/08/21/full-biceps-workout-routine-get-sexy-toned-arms/
:)
What bicep exercises would you recommend doing? I’m not seeing any listed…
Does it make a difference whether exercises should be done in a circuit style or finish each set of exercise before moving to the next one? For instance, sometimes I would see workouts like do 12reps of chest press, 12 reps of flys, do 10 push-up,etc And repeat for 3 sets.
Hi Diana,
It works for the best when done separately.
One exercise x 3 sets x 3 reps, then move to the other exercise.
i have big boobs i want to make them smaller. please suggest me some effective workout
Chest training, together with a session of cardio will definitely make the extra fat in your boobs disappear.
I suggest the weight loss plan that you can find on my site, in the category: Workout Programs -> Weight Loss Workout Program.
Love,
Monica
Do you have to do cardio at the end of the workout as I feel I have more energy at beginning and would rather do before I do weights? Would it make a difference?
Yes, it really makes a lot of difference, here’s why:
You don’t need the energy for cardio as you need it for the strength training.
You don’t want to waist your energy on cardio, so keep it for the strength training and then at the end give yourself to at least 20-30 minutes cardio.
You’re burning far more calories when you’re lifting compared with the calories burned while doing cardio, so no mater how hard it gets at the end, always make sure to leave the cardio clean up at the end.
Some people will say the opposite, but believe me, as a fitness coach I’ve made many researches and always came to this conclusion :)
That is great to know! I have been doing my two miles on the treadmill before my weight lifting at home. I’ll start doing the weight training first and finish off with the running. I was always just trying to hit that 2 mile mark. I few years ago, I dropped lots of weight and my breast shrunk (happily, I was a DD) and my skin got really wrinkly. I have since gained some back after finally quitting smoking and am working so hard to get back in shape. If these exercises are kept up with, will the skin tighten as well?
I am not sure about the skin, since every person has a different kind of skin.
I think it depends mostly on the type of the skin you have and its ability to stretch and tighten without being saggy.
My husband and I are wanting to workout together. We have a small gym that we can go to but I wanted to know if this plan would be good for him to or if I need to search for a guy program?
This plan would be great for him too – There’re is no such thing as women’s and men’s exercises.
Have you checked my Breaking Fat Workout program? That’s the best workout program if you want to both lose weight and tone up :)
Thank you! I’ll check that out!
So question…I’m tiny, 110 pounds and looking to bulk up a bit, like your friend who did this program. I always thought and was told when strength training to use higher weights and lower reps, but you suggest the opposite with what sounds like it would more tone instead of build muscle, why is that?
I suggest higher weights and lower reps too :)
I love these workouts! Do you have a pdf or word format?
Abby,
I’m so glad you like my workouts :)
Unfortunately I don’t, but I got some great news:
I’m preparing a workout program that’s about to pop out by the end of next month, so you’ll have printable workouts there.
It’s actually a follow up to my e-book that’s coming out this week, so make sure to subscribe to get it in your inbox first.
Love <3