4 Effective Exercises For Women To Build A Strong And Healthy Chest

Chest strength and size have always been one of the most sought after components of a fit, attractive physique. This is especially true for women.

To attain the perky and powerful chest many women crave, there are some effective exercises you can incorporate into your weekly program that address multiple parts of this muscle group.

In today’s society, the importance of having a good physique is more important than ever. Women who thought that Hollywood had it made in the shade have found out they have to keep up with their fellow female co-stars.

Apart from helping you to look better, developing a well-toned set of pecs can help you to live a healthier lifestyle and reduce the risks of developing certain conditions like heart disease and diabetes.

Chest exercises are important to incorporate into a fitness program. Most women and men forget about their pecs and focus on biceps, abs, and other muscle groups. To build a strong and healthy chest, women need to incorporate exercises that will raise their chest and strengthen their pectoral muscles. These exercises work in harmony to help you tone your muscles and exercise all of your chest muscles.

Building a strong and healthy chest is not an easy job for most women, especially for those that have been inactive for a long time. But, If you are willing to do the right things, rest assured that there are some effective exercises for women who want to build a stronger chest. Below are 4 basic, effective chest exercises that you can use to build a strong and healthy chest.


1. Push-Ups

 push up

Push-ups is one of the most popular chest boosting exercises and it is very helpful in building a strong and healthy chest. Most people don’t know the correct way of doing push-ups, which is why they are not able to get the desired results even after trying different methods.

A lot of women tend to skip push-ups because they think it’s only for men and it helps build a bulky chest. But that is not true. Push-ups are great exercises as they help in strengthening your chest, shoulders, and triceps muscles.

If you’re not doing push-ups, then you’re missing out on amazing benefits for your body. The following are some of the benefits of push-ups:

  • Push-ups help to build stronger bones: When you do push-ups, you’re strengthening your bones, giving them more density and making them less prone to fractures and breaks.
  • You’ll build muscle: The more muscles you have, the more fat you’ll burn throughout the day even when you’re not working out. And yes, ladies, it’s true. You can get strong without getting bulky!
  • You’ll improve your posture: Good posture is critical for health reasons as well as for looking more attractive. Push-ups will help strengthen your back and make your posture better!

To start with, one must master the regular push-up first and then move on to more advanced variations of this exercise.

Start on your hands and knees with your palms slightly wider than your shoulders and your feet close together. Straighten your legs until your body forms a straight line from head to toe and lower your body as a unit until your chest touches the floor. Pause briefly then push back up to the starting position.

Do 8-10 pushups, rest briefly and repeat 3 times. Follow this video to learn how to do a Push-up.

Variation: Using a medicine ball, kettlebell or dumbbell, perform your push-ups with one hand on the ground and the other elevated on your ball or weight, alternating left, and right. For more information, See 7 Pushup Variations For Sexy Chests, Arms, And Shoulders.

2. Single-Arm Chest Press

Single-Arm Chest Press

Hold a dumbbell in one hand and lie back on a bench, exercise ball, or the floor and hold your body in a straight line. Start with the weight at chest level and push it up until your arm is straight and then lower the weight back down to your chest. Only your arm should move.

Complete 8-10 reps with right hand and then repeat on the left to complete one set and repeat 3 more sets. By using only one dumbbell, your body must stabilize itself as you press the weight upward making the movement more effective.

3. Resistance Band Chest Press

Resistance Band Chest Press

Secure the band to an immovable object behind you at or below chest height. With a handle in each hand, stand 1 to 3 feet away from your anchor point and position your arms so that they are parallel with the floor and your palms facing down.

While keeping your back straight, push the handles forward and slightly up and inward until they touch in front of your chest and squeeze and hold. Maintain resistance as you return to the starting position.

Repeat 8-10 reps and then complete 3 more sets.

4. Medicine Ball Slams

Medicine Ball Slams

This exercise will not only work your entire chest and rib cage but will relieve your frustrations as well.

Use a medicine ball, sandbag, or something heavy that won’t break or damage your floor and with both hands, lift it above your head. While keeping your feet shoulder-width apart and knees slightly bent, slam the ball (sandbag, etc.) onto the floor as hard as you can.

Don’t drop it, SLAM it into the floor with all of your strength. Pick it up, raise it above your head and do it again for a total of 20 reps. Do 2-3 more sets.


Building a strong and healthy chest is one of the most important factors for having a fit body. A strong chest allows you to perform overhead presses with greater ease, which helps you burn calories and fat more quickly. So start off on the right foot by incorporating these four exercises into your routine!  These four will sculpt your body the fastest, especially with two days a week in your workout routine.

Build A Strong And Healthy Chest With These Exercises