Should Women Train Chest?

Posted on 17 September 2013

How many times have you heard this question: "How much can you bench?" For most women, the answer is probably "zero". Women need to train there chest too. Women do have pec muscles. Building a solid overall chest will give the breasts somewhat of a lift an it makes the overall physique look so much better.

The Top 5 Breast-Chest Exercises for Perky Pecs

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.

Chest Press

Lie with your back to the floor or bench, clutch dumbbells and position your hands to the sides of your chest with bent arms.

Press dumbbells up with elbows to side until your arms are extended over your chest.

Lower weights to sides of upper chest and repeat.


Lie facing the floor with your hands slightly wider than your shoulders. Keeping your core tight and your body straight, raise your body slightly off the floor by extending your arms.

Lower your body to the floor by bending arms and repeat. (You know the drill.)

Dumbbell Lateral Shoulder Raise

Grasp dumbbells in front of your thighs, keeping elbows and hips slightly bent.

Raise upper arms to your sides until elbows are shoulder height. Lower slowly and repeat.

Ab Plank

Get into a push up position on the floor, rest your weight on your forearms, bending them at 90 degrees beneath your shoulders, keeping your body tight and in a straight line. Hold it for one minute and repeat.

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