Chest Workout For Women – Boost Your Bust

Chest Workout For Women

This chest workout for women, put together by female fitness expert Shannon Clark, includes exercises that are specifically designed to boost your bust. .

Too many women skip out on chest training altogether.

If you want a great upper body, you cannot make the same mistake.

Listed below are some common misconceptions that women have about training their chest.

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#1 Working out my chest will make my bust appear smaller

body fat women

Body Fat Chart From The American Council on Exercise

If you have ever seen female bodybuilders walk on stage you probably noticed their extremely flat chests.


Breasts are primarily made of fatty tissue. When these bodybuilders prepare for a show, they drop to body fat levels that are way below the healthy levels for a woman.

Extreme dieting is what causes their extremely flat chests, not the development of the chest muscle.

Considering that you maintain a healthy diet and normal body fat levels (refer to chart on right) then a smaller bust should not be a fear for you.

#2 If I work out my chest, my bust will become more firm  

Training your chest will build muscle underneath the fatty tissue that makes up your breasts.

Going back to the first misconception, as long as you maintain body fat levels that are deemed healthy for a female you should not be scared of a bust that appears to firm.

What training your chest will do is add muscle to make your bust appear more full.

In effect:

Training your chest will boost your bust.

#3 Push-ups are enough

Push-ups alone are not sufficient to bring drastic transformation to your chest.

Your body will better respond to training when you incorporate a certain amount variety and intensity. Once you reach a certain level of fatigue with push-ups, doing more will not necessarily add to your strength gains.

A complete chest workout should include a combination of pressing and flyeing movements.

Push-ups do well as a burnout exercise towards the end of a tough chest workout.

Woman Bench Pressing

Image Source:

Points To Consider

Now that we have some common misconceptions out of the way here are some further points to consider.

Muscles grow in response to the intensity at which they are worked. If you are continuously doing high reps with very light weight, it is unlikely that you are working your muscles to their capacity. Beyond a certain number of reps you are not really doing much besides burning a few extra calories. In order to really add tone you must lift heavy, i.e. in the 8-10 rep range.


You will only gain size in proportion to the amount of calories you consume.

Considering that your diet is on point, lifting heavy will only work to increase your fitness and strength.

For pressing movements keep your rep range between 8-10 reps.

For flyes keep your rep range between 12-15 reps.

The last 2-3 reps of every set should be challenging.

2-3 sets of each chest exercise should be sufficient.

The Workouts

Depending on how your current workout regimen is structured, you can train your chest up to 2 times a week. Keep a minimum of 2 days rest in between.

Below are two sample chest workouts for women put together by Shannon Clark*.

*Shannon holds a degree in Exercise Science and Sports Performance from the University of Alberta.

Workout 1

Barbell Bench Press: 3 sets of 8 reps

Incline Dumbbell Fly – 2 sets of 10 reps

Push-Ups – 2 sets of 15 reps 

Workout 2

Dumbbell Incline Bench Press – 3 sets of 10 reps 

Dumbbell Flyes – 2 sets of 12 reps

Push-ups with feet elevated – 2 sets of 15 reps

Rest: 45 seconds – 1 minute between sets 

Workout 1

Exercise#1: Barbell Bench Press – 3 sets of 8 reps

You will want to start your bench press with a warm-up. Choose a weight that you can complete 15 comfortable reps with. This way your body knows what it is in for before you actually get into the working sets. The Barbell Bench Press is a fundamental compound movement for the upper body, i.e. multiple muscles are worked. You don’t have to push for failure, but make sure that you do at least feel a good contraction in your chest and shoulders.

Exercise#2: Incline Cable Fly – 2 sets of 10 reps

With the incline fly it is easy to get your shoulders overly involved. Bring your focus on to contracting your chest. Make sure you take the movement all the way down to feel the maximum stretch. A video tutorial will better help you understand how to go through this motion properly.

Exercise#3: Push-Ups – 2 sets of 15 reps 

Push-Ups are a great upper body exercise and will serve as a great finisher. Your muscles will have already been worked out hard at this point and completing these final two sets of push ups will really add to the burn. There are many different variations of push-ups you can do. The ones that you will perform will be based on your particular starting strength level. The video attached below goes through the many different variations. Start with the ones you are most comfortable with. Overtime, as you build on your strength, work your way up to the more difficult variations.

Workout 2

Exercise#1: Dumbbell Incline Bench Press – 3 sets of 10 reps

The dumbbell incline bench press will target the upper portion of your chest. Targeting your chest from a 45 degree angle will allow for more complete development. The dumbbell incline bench press will also work your shoulders. Use a weight that will challenge you for the final 2-3 reps on each set.

Exercise#2: Dumbbell Flyes – 2 sets of 12 reps

The first workout included incline dumbbell flyes. A flat dumbbell fly is essentially the same movement from a different angle. Targeting your muscle from different angles allows for more complete development. Again, make sure that you really feel a stretch in your chest at the bottom portion of the movement.

Exercise#3: Push-Ups With Feet Elevated – 2 sets of 15 reps

You have seen the different variations of the push up in the previous tutorial video. Once you are easily able to complete the required number of push-ups as per the routine, it will be time to step things up a notch. Keeping your feet elevated takes away weight from your legs and brings more of it to your upper body. This is something you will have to progress towards, so do not concern yourself with doing push-ups with your feet elevated if your strength level is not up to it as yet. Think of it as a goal to work towards.

To Sum Up

I would recommend that you alternate between the provided workouts every other week for a total of 8 weeks. Keep track of the weights that you use and watch your strength go up over this period. You also add a significant amount of tone to your upper body. A good way to keep track of your results is to take before/after pictures. This way you will have clear evidence that your work in the gym is actually paying off.

Workout 1

Barbell Bench Press: 3 sets of 8 reps

Incline Dumbbell Fly – 2 sets of 10 reps

Push-Ups – 2 sets of 15 reps 

Workout 2

Dumbbell Incline Bench Press – 3 sets of 10 reps 

Dumbbell Flyes – 2 sets of 12 reps

Push-ups with feet elevated – 2 sets of 15 reps

If you have never lifted a weight in your life before, then this chest workout may be intense for you. Starting off, you should use light weights and learn the proper techniques for each movement.

Make sure you are progressing in the amount of weight you lift over these eight weeks. Lifting the same weight all throughout this period will have you seeing subpar results compared to really pushing yourself harder each subsequent week.


If your diet is on point, do not worry about putting on too much size. Going through the eight weeks of this chest workout for women will only work to increase your fitness and emphasize the proportions of your body.



  1. Clark, Shannon. “A Girl’s Gotta Bench: Chest Workout And Training Tips.” 16 Mar. 2015. Web. 8 Aug. 2015.

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