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Top Chest Exercises for Women & Lift Breasts

Women usually neglect their pecs, and they mainly focus on their legs, butts, arms and abs which is a huge mistake.

An efficient routine must work all the muscle groups no matter if it is made for men or women.

Pectoral Flys

Grasping two dumbbells, lie on your back on the floor or bench. Bring your arms straight to your sides. Lift dumbbells above your chest, internally rotating shoulders, with elbows pointing out to sides.
Lower dumbbells to your sides until you feel chest muscles are stretched with elbows in a slightly bent position and repeat.


Lie on your stomach, place hands flat on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Now bend legs at the knees. Bring your feet up and cross at the ankle. Make sure you keep your stomach tensed, slowly lower your chest to the ground in three or four counts, then push yourself back up again. Repeat as many times as you can.

Chest Pass

A_ Lie faceup on the floor with knees bent and feet flat, holding a medicine ball at chest.

B_ Keeping lower back pressed into the floor and abs engaged, explosively throw the ball straight up as high as possible. Catch with straight arms and immediately lower back to your chest and repeat. Continue at a quick pace until all reps are complete.

Sets: 3 Reps: 25

Standing Chest Fly

While this exercise mainly works on your shoulders, there are some benefits for your chest muscles as well.

1. Stand or sit upright, with tummy tight and bend your elbows while holding the dumbbells.
2. Press your palms together. Hold for two seconds and release. Repeat 10-15 times.

Dumbbell Flyes

are beneficial moves to stretch and widen your pecs, but it is important to perform this move precisely. You should do it as if you want to hug the trunk of an enormous tree. Among the chest exercises with dumbbells this is the one that I really recommend for women.

Rear Lateral Raise

A_ Stand with feet-hip width apart, holding dumbbells with palms facing forward. Bend knees, shift hips back, and bring torso close to parallel with the ground.

B_ Without moving torso, raise arms straight out to sides to shoulder height. Pause, then slowly return to starting position.

Sets:3 Reps: 25