The Best Chest Workout for Women

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1. Medicine Ball Push-Up

Medicine Ball Push-Up Unequipped woman demonstrating how to perform a medicine ball push-up as part of a chest exercise for women at home.

Beginning in a push-up position, place the left hand on the medicine ball and the right hand on the floor.

Medicine Ball Push-Up

2. Chest Pass

Lie face-up on the ground with bent knees and flat feet while holding a medicine ball at torso.

Keeping the lower back pressed into the ground and the core engaged, hurl the ball as high as possible straight into the air with maximum force. 

Chest Pass

3. Single-Arm Chest Press

Holding a dumbbell in the left hand while lying on a Swiss ball on the back. 

Press the weight straight up, then return to the starting position by lowering it to the torso.

Single-Arm Chest Press

4. Renegade Row

Place two dumbbells on the floor shoulder-width apart. 

Begin in a tabletop position with your shoulders stacked over your wrists, which are each holding a dumbbell.

Renegade Row

Stand with your feet hip-width apart and your forearms facing forward while holding dumbbells. 

5. Rear Lateral Raise

Rear Lateral Raise

Knees bent, pelvis shifted back, and torso nearly parallel to the ground.

Holding a pair of light dumbbells in front of the thighs with palms facing away from the body.

6. Y Raise

Y Raise

Stand erect with feet hip-width apart and knees slightly bent.

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