Chest
Exercises For Women
Build upper-body strength, improve posture and increase confidence with simple, effective chest exercises.
Chest training helps support shoulder stability, improves pressing movements and balances your upper-body strength. Strengthening your chest can also improve posture and everyday tasks like pushing, lifting and carrying.
These exercises are ideal for beginners, women over 40, or anyone wanting to build confidence and technique in the gym.
Each exercise includes simple cues and links to demonstration videos for easy learning.
Smith Bench Press
Set the bench so the bar lines up roughly with mid-chest. Keep your feet planted, shoulder blades pulled back, and lower the bar with control. Press up by driving through your chest, keeping your elbows slightly tucked rather than flared.
Dumbbell Chest Fly
Lie back on a bench with a slight bend in your elbows. Open your arms wide in a controlled arc until you feel a stretch across your chest, then bring the dumbbells back together by squeezing through the chest — not by bending your elbows.
Cable Chest Fly
Set the cables slightly above shoulder height and step forward into a stable stance. With a soft bend in your elbows, bring your hands together in a wide arc, squeezing through your chest. Return slowly until you feel a stretch without letting the weight pull your shoulders forward.
Dumbbell Chest Press
Lie back on a bench with your feet planted and shoulder blades pulled together. Lower the dumbbells to just outside your chest with control, then press them up in a smooth line, keeping your elbows slightly tucked and your wrists strong.
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These chest exercises help women build strength, improve pressing technique and support better posture. Ideal for beginners, women over 40 and anyone starting or restarting their fitness journey.
This page includes simple cues, clear demonstrations and beginner-friendly chest exercises suitable for home or gym workouts.