If you’ve been focusing on legs and core a lot recently, it’s time to give your upper body equal attention. Strengthening your chest muscles not only enhances definition but also helps you build strength, improve your posture, and much more. Whether your goal is sculpting your upper body or improving your functional fitness, performing chest exercises regularly can make a big difference.
In this article, we’ll cover the chest muscles, the eight best exercises for women to target them, and how to structure an effective chest workout.
The chest muscles are primarily made up of the pectoralis major and pectoralis minor. Targeting both muscles can help you build strength evenly across the upper body, improve your posture, and reduce the risk of injury.
The large, fan-shaped muscle that spans across your chest. It supports pushing, lifting, and movements involving your upper arms, like hugging or pressing.
A smaller, triangular-shaped muscle located beneath the pectoralis major that stabilises the shoulder blade and supports arm movement.
Push-ups are a bodyweight classic that strengthen the chest, shoulders, and triceps. They’re also great for building strength in the core while improving muscular endurance across the upper body.
How to do it:
1. Start in a high plank position, with your hands slightly wider than shoulder-width.
2. Keep your core engaged and body in a straight line.
3. Lower your chest to the ground until your elbows bend at about 45 degrees.
4. Push back up to the starting position and repeat.
Tips: If you’re a beginner, you can easily modify this exercise by starting on your knees instead of in a high plank or pushing off an incline surface (such as a bench) instead of the floor. Remember to always keep your core engaged to avoid sagging hips.
The dumbbell chest press is a versatile compound movement that targets the pectoral muscles while also engaging the triceps and shoulders. It’s a great exercise for working on your posture and functional strength.
How to do it:
1. Lie on a bench or the floor with your dumbbells held at chest level and in line with the shoulders, palms facing forwards and thumbs wrapped around the handles.
2. Brace your core then press the weights upward until your arms are straight above your head. Try not to lift your head or shoulders as you do so.
3. Lower the weights slowly and return to the starting position.
Tip: Keep your upper arms at a 45-degree angle, with your wrists in a neutral position and shoulders anchored for stability. Keep a neutral spine and avoid arching your lower back.
The incline bench press is a variation of the chest press. Instead of laying down on the bench or floor, your bench is instead set to a slight angle.
How to do it:
1. Lie back on an adjustable bench set at a 30-45 degree incline.
2. Hold your dumbbells or a barbell at chest level, with your elbows tucked in and at a 45-degree angle.
3. Press your weight(s) upward, extending your arms fully.
4. Lower with control and return to the starting position.
Tips: Try to avoid bouncing the weight(s) off your chest as you lower them—keep your movements slow and controlled. Remember to engage your core and avoid over-arching your back.
Narrowing your grip moves more load to the triceps while still activating the chest. The close grip bench press builds pushing power and is excellent for women who want toned arms as well as a strong upper body.
How to do it:
1. Lie on a flat bench holding a barbell or dumbbells overhead with your hands shoulder-width apart. If you’re using dumbbells, your palms should be facing each other.
2. Lower your weight(s) slowly to your chest, keeping your elbows tucked into your body.
3. Push your weight(s) back up in a controlled motion, fully extending your arms as you reach the starting position.
Tips: Keep elbows tucked close to your body and avoid placing your hands too close together. If you’re new to this exercise, start with a light weight and add more load as you gain strength and confidence.
Building a bigger, stronger chest takes more than just bench presses-variation is key. The right mix of chest exercises can help you develop stronger pectoral muscles, improve definition, and create a more balanced upper body.
Explore our full guide to the most effective chest exercises and start seeing better results.
An isolation move that stretches and contracts the chest for muscle with control, the dumbbell chest fly is a great exercise for sculpting and shaping. It’s also a great move for improving stability in your shoulders and balance between the left and right sides of your upper body.
How to do it:
1. Lie on your back on a flat bench, holding your dumbbells above your chest, palms facing in.
2. With a slight bend in the elbows, slowly open your arms wide to lower the dumbbells towards the floor so your body resembles a “T” shape. Stop once you feel a stretch in your chest.
3. Squeeze the chest muscles and raise the dumbbells back in the same arc to the starting position.
Tips: Use moderate weights for safety and control. This can also be performed with resistance bands or in an incline position for variety.
Combining a plank with a weighted row, the renegade row is a compound move that targets the chest, back, shoulders, and core. It’s a dynamic exercise for women seeking functional strength and stability through the upper body and midsection.
How to do it:
1. Start in a high plank position (or on your knees), gripping your dumbbells.
2. Lift one dumbbell towards your ribcage, keeping your elbow close to you and pointing upwards.
3. Lower the dumbbell back to the ground and return to the starting position before repeating on the other side.
Tips: Keep your hips square and hip-width apart, and keep your core engaged to prevent twisting.
The Turkish Get-Up is a great full-body strength and mobility exercise that begins from the floor and ends in a standing position. It challenges the chest, shoulders, and core, especially during the pressing phase of the lift.
How to do it:
1. Lie on your back holding a kettlebell overhead in one hand. Make sure your wrist, elbow, and shoulders are in a straight line.
2. Bend the knee on the same side as the extended arm, keeping your other hand flat on the floor and extended at a 45-degree angle.
3. Engaging your core, slowly drop your bent knee to the opposite side of your body and roll onto your forearm, with your chest open towards the ceiling.
4. Push up from your left forearm onto your left hand. You should now be sitting upright, with the kettlebell still locked out overhead.
5. Press your hips off the ground into a bridge position using your arm that’s on the ground and your bent leg for support. Your opposite leg stays extended.
6. Sweep your extended leg back behind you into a kneeling position.
7. Slowly push off your back foot and rise into a standing lunge, with the kettlebell still overhead.
8. Reverse the motion to return to the starting position.
Tips: Move slowly and keep your core engaged throughout to stabilise.
Using parallel bars or a sturdy bench, dips activate the chest and triceps while improving upper body endurance. They’re a great progression for women looking to master their bodyweight and build lean muscle.
How to do it:
1. Using parallel bars or a bench, lower your body by bending your elbows.
2. Push upward through your hands to return to the starting position.
Tips: Lean slightly forward to emphasise chest activation. Add resistance bands for assistance or an extra challenge.
Combine compound movements (such as push-ups or bench presses) with isolation work (such as chest flies or dips).
Aim to perform 4-6 exercises per session, keeping your core engaged throughout. Train your chest muscles 2-3 times per week, resting at least 48 hours between sessions.
Chest exercises improve posture, upper body strength, and overall athletic performance. They help balance out back and shoulder training, making daily movements like lifting or carrying easier and more efficient.
Aim for 3-4 sets of 8-12 reps for each exercise, adjusting the weight or reps depending on your goals. Beginners can start with fewer sets and focus on perfecting form before increasing volume.
Ready to master these chest exercises? Access state-of-the-art equipment and support at The Gym Group. For tailored programs, work with one of our friendly personal trainers who can help you master your form and safely build strength in your chest and upper body