Shoulder & Upper Chest
Exercises For Women
Strengthen your upper body, improve posture, and build shape with simple, beginner-friendly shoulder and chest exercises you can follow with confidence.
Training your shoulders and upper chest plays a huge role in overall posture, upper-body strength and body shape. Strong delts and upper chest muscles support better lifting technique, help stabilise your spine, and create a balanced, defined look.
These exercises are perfect for beginners, women over 40, and anyone wanting to feel stronger, more capable, and more confident in the gym.
Each exercise includes a short coaching cue and links to a demonstration video so you can learn the movement safely and correctly.
Barbell Standing Military Press
Stand tall with your core braced and ribs down. Press the bar straight overhead without leaning back, keep your elbows slightly forward, and control the bar back to the starting position.
Dumbbell Shoulder Press
Sit or stand tall with your core braced and ribs down. Press the dumbbells up in a smooth arc, keeping your elbows slightly forward, and lower them under control without letting your back arch.
Dumbbell Lateral Raise
Stand tall with a slight lean forward, soft elbows, and your core braced. Lift the dumbbells out to the side until they reach shoulder height, leading with your elbows and keeping your traps relaxed.
Face Pull
Set the rope at upper-chest or face height. Pull the handles toward your forehead, leading with your elbows, and squeeze your rear delts as you keep your shoulders down and chest lifted.
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These shoulder and upper chest exercises are designed for women who want to build strength, improve posture and develop upper-body definition safely. Ideal for beginners, women over 40, and anyone starting or restarting their fitness journey. This page includes simple movement cues, clear demonstrations and exercises that help support pressing strength, shoulder stability and upper-body balance.