Does Your Chest Need a Little Lift? Chest Workout for Women
A lot of women are afraid to lift weights. Unfair stereotypes say that women who lift weights will look like men. This not only isn’t true, but lifting weights actually accelerates fat loss and gets women “toned”. When you lose a lot of fat at once, without gaining muscle, you start to have some sag in places that you may or may not want.
This workout is what my wife and other female clients use to keep their chest perky.
The Pecs
Women have pectoralis major, pectoralis minor and the serratus anterior underneath their boobs. These muscles, when trained, will help build more of your chest area, and also make everything “perk” up. Also building your pecs while burning fat will help you keep as much of your bust size as possible.
The Workout (at gym) (1-2 times a week)
- 5 sets of Flat Bench Press/Machine Bench Press/ or Dumbbell Flat Bench Press (10-12 reps)
- 3 sets of Inclined Bench Press or Dumbbell Inclined Bench Press (10-12 reps)
- 3 sets of dumbbell flies or machine pec deck (10-12 reps)
*Try to increase weight every week or two, slightly.
No Gym Workout
This isn’t quite as good of a workout if you don’t have free weights, however you can still get a great chest workout at home!
- 5 sets of Normal Grip Push ups (10-12 reps)
- 3 sets of Wide Grip Push ups (10-12 reps)
- 3 sets of Inclined Chair Push ups (10-12 reps)
Incline Chair Push ups
*You can do the pushups from your knees or on a wall if needed. If it becomes simple, do more reps or have a friend of family member push slightly on your shoulders.
Questions or comments?
Thank you for reading my chest workout for women!
Dustin Holston
Personal Trainer/Sports Nutritionist