The primary muscle of the chest for women is the pectoralis major, which stretches from the upper humerus to the breastbone. There are several chest exercises you can do in your home or at the gym to work this muscle, including one that requires only your body weight.
Bench Press
Step 1
Lie on your back on an exercise bench with your legs on either side of the bench, feet flat on the floor.
Step 2
Hold a barbell or dumbbells in an overhand grip at chest level. Press up while exhaling until your arms are nearly fully extended.
Step 3
Inhale while lowering the weight back to your chest. Repeat. Do two sets of eight to 10 reps.
Dumbbell Fly
Step 1
Assume the same position as for the chest press---on your back on the bench with feet flat on the ground.
Step 2
Hold the dumbbells with your palms facing each other. Extend your arms straight above you, perpendicular to the floor. Inhale as you lower your arms out to the sides while keeping your elbows slightly bent. Lower the weight until you feel a maximum stretch in the chest. Your arms should be just above parallel to the floor.
Step 3
Exhale as you raise the weights back to their starting position above you. Repeat. Do two sets of eight to 10 reps.
Push-Up
Step 1
Lie on your stomach with your legs straight and feet together. Place your palms flat on the floor at shoulders-width apart.
Step 2
Exhale as you push against the floor until your arms are fully extended. Keep your back straight.
Step 3
Inhale as you bend your arms to lower you until your chest touches the floor. Repeat. Do two sets of six to eight reps. Increase two to three reps per set as you grow stronger.
Tips and Warnings
- Warm up by first doing these exercises with light weights that require little effort, such as 2 to 5 pounds if you intend to start with 8 pounds as your main weight. After the warm-up, move on to heavier weights that allow you to barely complete your last set with good form. If you find your form breaking down, drop to a lower weight. If it becomes easy for you to complete your sets, move up to a higher weight. You want to constantly challenge your muscles, but do so in 2- to 5-pound increments.
- Injuries can occur if you lose control of the weight or become tired. Ask someone to be your spotter while you lift.
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