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Chest workout woman: the best exercises for an effective chest workout at home!

Having a beautiful and toned body is probably the most common reason why people work out. From hula hoops to fitness bands to vibration plate exercises, most women still tend to focus on exercises for the abdomen, legs and buttocks or pursue the goal of fat loss. Breast training is often neglected or not included in our training plan at all. At the same time, we need to clarify something: Training the chest is not only important for men, because strength training is about building strength throughout the body. The truth is that chest training for women leads to tissue tightening and actually gives you the shape you’ve always wanted. So add some of the following exercises to your workout routine to give your upper body a little more oomph and definition. No equipment or gym? No problem, because here are great ideas and tips for an effective at-home chest workout.

chest workout woman gym chest workout for beginners

When it comes to chest workouts, many women are conflicted. On the one hand, we want more toning, but at the same time we are concerned about our feminine curves. Whether using your own weight or weights, strength training tightens the body and gives it some definition. Especially for the female breast, targeted exercises can achieve incredibly great effects. Especially women with sagging breasts, for example after pregnancy, can change this condition for the better with exercises through effective breast training. Whether you use your own weight, fitness bands or dumbbells – here you will find the best breast exercises that you can do from the comfort of your own home.

Will breast training for women make the breast smaller?

chest workout woman chest smaller chest workout home

Many women refrain from breast training because they fear that it will give them smaller breasts and make them feel less feminine. However, this fear is totally unfounded – regular training of the chest muscles does not lead to a reduction in the size of the breasts. In fact, the opposite is true – through targeted exercises, the breasts actually become firmer and look visually larger. The female breast consists of three types of tissue: connective, glandular and fatty tissue. While the glandular and connective tissues remain unchanged unless a woman is menopausal or pregnant, the fatty tissue depends on body weight and body fat percentage. When we exercise with weights, a growth stimulus is applied to the muscles, causing them to grow. As a result, the bust is lifted. However, the situation is different when we lose body fat. Unfortunately, we cannot influence where we lose fat and if we lose a lot of weight, the bust may well become slightly smaller. Unfortunately, there is no specific workout for this, because muscle building and fat loss are two completely different processes and you can only promote fat burning in certain places. So the answer is no, the breast workout for woman itself does not make the breast smaller. Rather, it depends on the overall calorie balance.

These are the best exercises for effective chest workout for woman at home.

Chest workout at home without equipment chest workout woman

Whether for men or women, when it comes to effective chest workout exercises, good old push-ups are the quintessential classic. The numerous variations are ideal for a varied and super intense workout, which is significantly crucial for our training success. For optimal results, try to train the chest twice a week. Choose 5 exercises from the list below and perform them one after the other without taking a break. Repeat the chest workout for woman three times in total and rest for 1 minute after each round.

  • Bear Crawl with shoulder taps – Bear Crawl is a super effective and very difficult Plank variation , where both knees are in the air. So the body has to use more force to stay stable. Get into a classic quadruped stand on the balls of your feet, keeping your knees raised a few inches off the ground. Keep your back straight and tense your abdomen. Then tap your right shoulder with your left hand and repeat on the other side – this counts as one repetition. Do between 12 and 15 repetitions.
  • Mountain Climber Push-Up – This push-up variation is a combination of strength and endurance training and is ideal for an intense chest workout at home without equipment. Start in the classic High Plank position and perform a push-up. Then quickly pull your right knee towards your chest, return to the start and quickly do the same with your left knee. Continue alternating and do a total of four mountain climbers – this counts as one repetition. Do between 12 and 15 repetitions.

chest workout for home chest training exercises woman


  • One-arm push-ups – You don’t necessarily have to have dumbbells or other equipment for a good chest workout woman at home. Even without equipment, you can strengthen your upper body and the push-ups are just ideal for this. In the one-arm push-ups, the body weight is shifted to one side, which makes the muscle stimulus even stronger. The exercise requires some strength and coordination and is therefore only suitable for advanced users. Take a thick book or similar object and position one hand on it. Place your hands slightly wider than shoulder width and do between 8 and 10 repetitions before switching sides. To avoid injury, it is important to pay attention to clean and correct execution.
  • Bench press with dumbbells – This is probably the most classic exercise that should not be missing from any chest workout at home with dumbbells! Take a dumbbell in each hand and lie on your back, either on the floor or on a bench. While lying on the floor, bend your knees slightly. Your head, shoulders and butt should remain firmly on the floor or bench throughout the exercise. Now tighten your abdominals and press the dumbbells upward without any momentum using the strength of your chest muscles. Make sure that the arms are not fully extended, but remain slightly bent at the elbows. Next, bring the elbows down to the sides of the chest and lower the dumbbells. Do between 12 and 15 repetitions.

Chest workout woman at home with dumbbells

Chest workout at home woman chest workout for beginners

  • Chest press for triceps extension – This compound exercise is ideal for strengthening the chest and working the triceps at the same time. Kneel on an exercise mat with your knees slightly wider than hip-width. Hold a dumbbell with both hands and extend your arms directly in front of your chest. Bend your elbows and pull the dumbbell toward your chest. Hold for a few seconds and then slowly bend the arms back and behind the head. Straighten the arms to return to the starting position – this counts as one repetition. Do between 12 and 15 repetitions.
  • Seated Arnold Press – While the classic Arnold press is more of a fitness exercise suitable for training the shoulder muscles, this variation focuses more on the chest. Sit on the floor with your upper body leaning slightly backward, with your legs extended forward and slightly bent. Take two dumbbells and lift them with your arms bent so that the palms are facing you. Now position your upper arms as close to your torso as possible and press the dumbbells upward while rotating your wrists outward. Hold for a few seconds and lower the dumbbells back to the starting position.

chest workout woman dumbbell home chest workout beginner


  • Butterfly is one of the most popular exercises for a chest workout at home with dumbbells. Stand upright and take two dumbbells in each hand with your legs slightly shoulder-width apart and knees slightly bent. Keep your back straight and tense your abdomen. Then, bend your arms up at your sides so that your elbows form a 90-degree angle at the level of your shoulders and your upper arms are parallel to the floor. Slowly squeeze the arms to return to the starting position and perform a total of 12 to 15 repetitions.
  • Renegade Row Exercise – This is a great Plank variation that works the entire body at once. Start in the classic High Plank position with two dumbbells directly under your shoulders. Tighten your abdominals, bend one arm and lift the dumbbell to your side abs. The other arm must remain stable and the body rotates minimally upward during the movement. Slowly lower the dumbbell back to the floor and repeat with the other arm – this counts as one repetition. Do a total of 10 to 12 repetitions.

Effective chest workout at home with fitness bands

chest workout home bands chest workout woman

Don’t have dumbbells and need some ideas for a chest workout at home without equipment? Small, compact and super effective – fitness bands are real all-rounders in the fitness world and best suited for a chest workout for women!

  • Resistance band arm pulses – If you suffer from back pain or need to work on your posture, this fitness band exercise is for you! Make sure to keep the band under tension throughout the movement. Stand upright with your feet hip-width apart and place the fitness band around your wrists. Keep your back straight and pull your shoulders back and down. Raise and extend your arms to chest level and pulse to the side. Perform the exercise for about 60 seconds.
  • Push-ups with fitness band – As mentioned earlier, push-up variations are perfect for a chest workout at home. The exercise becomes even more strenuous and effective if you work with a fitness band at the same time. Place the band over your back and secure the ends firmly to the floor with your hands. Get into the classic push-up position and make sure that the body forms a straight line. Following this, perform a push-up and then slowly push yourself up against the resistance of the fitness band. Try to do between 10 and 12 repetitions.
  • Butterfly with Thera-Band – Place the fitness band behind your back and grasp the ends. Bend your body slightly forward and extend your arms forward at chest level. Do a total of 12 to 15 repetitions.

Chest workout at home with dumbbells Chest workout woman dumbbell