12 exercises for women’s breasts

Find out how to get a firmer and more toned breast with our selection of targeted breast exercises for women.

Did you know that your chest is home to some of the largest muscles in your upper body? Housing the pectoral muscles, your chest is responsible for arm movement and control. Even daily functional tasks, such as washing your hair, pushing open a door, or getting up and down from the floor, put a lot of strain on your chest.

This International Women’s Day is an opportunity to celebrate the strength, courage and resilience of women around the world. In this sense, here is a selection of 12 chest exercises that can help women feel more confident and fit, while improving their overall health.

These chest exercises are perfect for women looking to tone and strengthen their pectoral muscles. Celebrate this International Women’s Day by taking care of yourself!

10 minute chest workout for women

The GigaFit team has selected 12 chest exercises for you in this article, but chooses 5 exercises that are right for you from the list below.

1. Perform each exercise for 30 seconds and try to minimize the rest time between movements.

2. After you’ve completed 30 seconds of all five exercises, rest for one minute.

3. Repeat 3 times.

1- The pump

Our coaches say don’t feel intimidated by the pump, because there are so many variations. Then, anyone can do them at any level with the appropriate modifications.

Indeed, you can also try incline push-ups on an elevated surface, such as a park bench, or against a wall if the kneeling position is too difficult.

How to do?

1. Start in a plank position, hands directly under shoulders, core and glutes engaged.

2. Lower your chest and quads toward the floor, making sure your elbows are behind you and not out of the way.

3. Maintain a stiff torso and head, and keep your spine aligned.

4. Once your chest and quads touch the ground, come back up into a plank position.

2- Chest bench press

This move is great for strengthening chest muscles and can be done on a bench or on the floor. So start with light weights and increase as you get stronger.

How to do?

1. Take a dumbbell in each hand, lie supine (on your back) on a flat bench and press your feet to the floor.

2. If you’re on the floor, bend your knees and press your feet to the floor.

3. Maintain a neutral or flat back, and pull your shoulders down and back.

4. Start by pushing the dumbbells overhead, in line with your chest.

5. Inhale as you slowly lower the dumbbells in unison in a wide arc until they are level with your shoulders or chest.

6. Exhale and raise the dumbbells in unison in a wide arc to the starting position.

3- Shoulder tap board

In general, if you don’t have a lot of time, choose exercises that target the whole body, like this one! In fact, our coaches swear by this variation of the plank which incorporates shoulder taps for an added challenge of stability and chest engagement.

How to do?

1. Start in a plank position, hands directly under shoulders, core and glutes engaged.

2. Then tap your left shoulder with your right hand.

3. Then return to plank position and repeat on the other side.

4. Continue to alternate sides, making sure to keep the body straight (avoid twisting the pelvis).

4- Chest press

You can perform a chest press on a bench, but it is also possible to perform it while lying on the floor. The legs don’t help you, which is a bigger challenge for the upper body! And because the range of motion stops on the ground, your shoulders are less stressed.

1. Take a dumbbell in each hand

2. Lie supine (on your back) on a flat bench and press your feet to the floor.

3. If you’re on the floor, bend your knees and press your feet to the floor.

4. Your head, shoulders, and buttocks should be in contact with the bench or floor for the duration of the movement.

5. Pull your shoulders back and down, and raise the dumbbells above your shoulders, palms facing forward, with a good grip.

6. Inhale as you slowly and in a controlled manner lower the dumbbells a little past the middle of your chest.

7. Exhale as you raise them towards the ceiling.

5- Narrow Chest Press

This narrow grip variation allows you to work the chest and work the triceps at the same time.

How to do ?

1. Take a dumbbell in each hand,

2. Lie supine (on your back) on a flat bench and press your feet to the floor.

3. If you’re on the floor, bend your knees and press your feet to the floor.

4. Your head, shoulders, and buttocks should be in contact with the bench or floor for the duration of the movement.

5. Pull your shoulders back and down, and raise the dumbbells above your head so that they touch in a close position and in line with your chest.

6. Inhale as you lower the dumbbells to the middle of your chest in a slow, controlled fashion, keeping them together.

7. Then exhale as you raise them together towards the ceiling.

6- Inclined pressing of the pectorals

This variant of the chest press allows you to work different angles of the pectoral muscles and contributes to the general strengthening of the chest.

How to do ?

1. Place a bench at a 45 degree incline.

2. Take a dumbbell in each hand and lie supine (on your back) on the bench.

3. Press your feet on the floor and make sure your head, shoulders and buttocks are in contact with the bench.

4. Pull your shoulders back and down, and raise the dumbbells above your head, aligning your eyes and palms forward.

5. Inhale as you lower your arms to your chest slightly wider than your armpits.

6. Exhale as you push up to full elbow extension.

7- Crochet

This boxing move focuses on strengthening and targeting the chest. Best done at the end of a workout to get your heart rate up and release what little energy you have.

How to do ?

1. Start by standing in a correct boxing stance.

2. Bend your left arm at a 90 degree angle and swing your body as if punching someone in the jaw.

3. Rotate your hips for more power, and rotate your knee as well.

4. Repeat the exercise with the opposite arm.

8- Row of dumbbell boards

A great variant of the plank. This exercise targets the chest, arms, back, shoulders, abs, and legs. For an added challenge, hold a bear plank position with your knees bent and staying about an inch off the ground.

How to do?

Start in a plank position, hands on the dumbbells directly under your shoulders and feet hip-width apart (or wider apart for stability).

1. Maintain a strong, steady core as you lift the straight weight off the floor and send your elbow up toward the ceiling.

2. Pause at the top, then return to the starting position.

3. Repeat the exercise on the other side.

9- Chest Squeeze

The chest squeeze is another great exercise because it hits different muscle groups and can help improve your posture and functional form. Be sure to squeeze your chest as hard as you can.

How to do ?

1. Start by standing with your feet hip-width apart, holding a light dumbbell in each hand.

2. Bend your arms at a 90 degree angle at shoulder height, as if you were going to push up towards the ceiling.

3. Maintain the 90 degree angle by rotating your arms together so that the forearms are as close together as possible.

4. Squeeze as hard as you can for 10 seconds.

5. Release and return to starting position for a quick break

6. Repeat.

10- Arm pulses with a resistance band

If you need to work on your posture, this resistance band move is for you. Be sure to maintain the tension of the band throughout the movement and do not let it loosen.

How to do?

1. Stand straight with your feet hip-width apart.

2. Then place the band around your wrists.

3. Tuck your shoulders in, pulling them back and down to maintain good posture throughout the movement.

4. Raise your arms shoulder-width apart and swing your outstretched arms out to the sides.

11- Seated weight machine for the pecs

Don’t like dumbbells? Most gyms have a seated weight machine, ideal for strengthening and challenging your pecs.

Familiarize yourself with the device and start with light weights, then increase as you become familiar with the equipment. If the seat is height adjustable, choose a setting where your arms are horizontal to the floor when fully extended.

How to do?

1. Sit on the machine

2. Place your feet firmly on the floor shoulder width apart

3. Grasp the handles with both hands, pull your shoulders back, down and work your core.

4. Exhale pushing the bars to full extension without locking the elbows.

5. Inhale as you return to the starting position in a slow, controlled manner.

12- Crossbody Bicep Curl

This variant of the biceps curl emphasizes the chest muscles and is a great way to vary the exercises.

How to do?

1. Start by standing with your feet hip-width apart, holding a dumbbell in each hand.

2. Bend your right arm up and across the front of your body to the left side of your chest.

3. Bring the dumbbell back to your waist in a slow, controlled motion.

4. Repeat the movement with the left arm coming up and crossing the right side of your chest.

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