15 Chest Exercises All Women Should Know

Aging causes all muscles to weaken and sag, and it’s all the more noticeable when this occurs to our most visible muscle group — the pectorals. Thankfully, you can combat the effects of time and strengthen your upper body with these simple and effective exercises.

Chest Press

Lie on your back with your knees bent, holding a pair of dumbbells with your arms in a 90 degree angle on either side of your chest. Push your arms up until fully extended, making sure to squeeze your chest at the top. Then slowly lower back to the starting position.

Chest Fly

Similar to the chest press, start on your back with your knees bent, but this time have your arms out to your sides, perpendicular to the body. With a slight bend in your elbows, lift the dumbbells up and over the chest, squeezing at the top. Gently lower them back to the ground.

Push-Up

This move is basic but super effective. Start with your hands underneath your shoulders and on the balls of your feet, with your legs about hip-width apart. Slowly lower your body until you are hovering just a few inches from the ground, then push yourself back up. If you’re having trouble, move to your knees. Just make sure to keep your spine straight as you perform the move.

Reverse Fly

Either sitting or standing, lean your upper body slightly forward and grasp a pair of dumbbells in front of you. Keeping arms slightly bent, slowly lift the dumbbells until your elbows are level with your shoulders, then lower your arms back to the starting position.

Pyramid Pulse

You can perform this move sitting on the floor, standing, or on stability ball for an added core challenge. Squeeze a squishy ball in-between your elbows with your hands clasped together about 6 inches from your forehead. Then “pulse” arms up, not letting elbows drop below a 90 degree angle.

Renegade Rows

Start in plank (beginning of push-up) position with a pair of dumbbells in each hand. Lift up one arm with the weight as high as you can pull it, making sure to keep your abs tight and shoulder blades squeezed together. Hold for one second then return the weight to the floor and repeat on the opposite side.

Butterfly Chest With Shoulder Press

Standing with your legs hip-width apart, bend your arms at a 90 degree angle with your elbows level with your shoulders, palms facing each other. Open your elbows up until your palms are facing forward, keeping your arms at the same angle. From there, push the weights up until your arms are fully extended. Slowly lower and return to starting position.

Shoulder Shrug Plank

Start in plank position like you’re about to do a push-up. Instead of bending the arms though, keep them straight and squeeze your shoulder blades together. You will feel your chest lower a bit. Hold in this position for three seconds before pushing back up.

Half Push-Up

Place your hands shoulder-width apart on a workout bench — or you can also use your wall. Stand on the balls of your feet and keep your body in a straight line. Slowly lower yourself halfway and hold yourself in that position for 30 seconds, then press back up to where you started.

T-Plank

Start in a plank position but with your feet a bit wider than normal for added stability and a pair of dumbbells in each hand. Lift your right arm up with the weight and open your body up to make a “T” shape. Hold for a beat, lower, and repeat on the opposite side.

C-Sweep

Lie down on your back with your weights right above your forehead, palms facing up. Keeping arms low the whole time, slowly trace the letter “C” in the air, moving your arms down towards your hips. Still keeping palms up, trace your arms back to the starting position.

Upright Row

Stand with legs hip-width apart, with a pair of dumbbells in each hand in front of your body, palms facing in. Slowly lift the weights up to chest level with your elbows high in the air, then slowly lower back to starting position.

Tricep Dips

Using a workout bench or chair, support your body by holding onto the edge, with your arms straight and your legs bent at a 90 degree angle. Slowly lower your body down making sure to keep your elbows in by your side until your arms are bent at a 90 degree angle, then push back to the top. For added resistance, you can perform the move with straight legs.

Straight Arm Pull Over

Lie down on your back with your legs bent. Raise your arms above your chest with a pair of weights in each hand, then lower the dumbbells behind you, using only your shoulder joint, as far as possible. Then slowly return your arms to start.

Chest Expander

To get a good stretch after working those chest muscles, sit tall on a workout bench or chair with your arms extended, keeping your fingertips touching. Squeeze your shoulder blades together and reach your right arm up and out as your left arm goes down and out so that your arms form a diagonal line. Hold for 30 seconds then return to start and switch arms to complete the stretch. For a deeper stretch use resistance bands or a towel.

Chest Stretch

Another simple stretch to perform after your workout requires that you clasp your hands behind your back, straighten your arms, and pull back as far as you comfortably can. Keep your head up and tall, and hold for about 20 to 30 seconds.