The Complete At-Home Chest Workout for Women

The Complete At-Home Chest Workout for Women

Most people join gym for three main reasons, either they want to build a huge chest, arms or burn excess belly fat they have.

Having a bigger chest is a dream of all gym goers and for females it would be a well shaped and tight chest.

Since a lot of people have access to the gym still there are many who don’t have access to gym. 

So in this article, I’m going to show you the at home chest exercises, sets, reps and how to do it, so you can build your chest at home with these amazing chest workout routines.

To give you a little bit of a glimpse about workout, here is the exercise only, read further to find out the number of reps you should be doing.

Floor Press: 4 sets of X

Incline Push ups: 3 sets of X

Negative Push ups: 2 sets of X

Staggered Push up: 2 sets of X

Dumbbell Flys: 2 sets of X

As you read further, you will find out everything you need to know about this chest workout, and just keep in mind that the men and women can do any exercise in the fitness world. Although the title of the article says it is for women, that doesn’t mean Man can’t do it

Frequently Asked Questions for Chest Workout

This should be at the end of the article, that’s what you’re thinking right?

You are right but the reason behind putting those questions in the starting of the article is a lot of people have a lot of questions in mind when it comes to chest workout.

So I just want to cover it here!

Q: How many workout should I do on Chest Day?

A: The meaning of this question is how much exercise, not the workout but many people asked me this so I put it here the same.

Anyways, how many exercises you should do for chest day really depends on a few factors but in general, for bigger muscles like chest, back, legs  and shoulder, you should focus on minimum 3 compound movements and 2 isolation movements or 4 compound movements and one isolation movement and vice versa.

It’s totally up to you, how many exercises you do at chest day but these are the recommendations most professional personal trainers will give you.

Q: How many times a week should you work out Chest?

A: This is another very common chest workout question.

How many times a week means the workout frequency.

It has been proven that training any muscle group more than once a week is beneficial in terms of muscle hypertrophy aka muscle growth.

So if you’re training chest more than once a week, you’re good to go but don’t worry if you’re unable to do it.

Just focus on your chest day exercise volume aka the number of sets per week per muscle group, and if you do minimum of it, you will grow your chest.

Q: Can I Train my chest X times a Week?

A: So a lot of people ask me this, can I train my chest 3, 4, 5 times a week? Or can I train my chest everyday?

Well training a chest more than 3 times a week is not a problem but when it comes to muscle growth and recovery of the muscle, it would be hard for anyone who does it and the person will end up with muscle injury and so on.

So I would suggest you to just stick to training chest twice a week and if your chest is too much lacking in terms of development, you can train them 3x a week but for a limited few weeks.

At Home Chest Exercises

These exercises are not new for most people but there are few exercises that people don’t know how to do, So I add written and give video instruction in order to perform with the perfect form.

  1. Floor Press: 

If you’ve dumbbells at home then it would be awesome but if you don’t have, you can do this exercise with the resistance bands.

  • Keep your shoulder blades packed tightly together and down at the bottom of each rep. 
  • Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up.
  • Video
  1. Incline Push ups: 
  • Only lower as far down as you can without your shoulders popping forward.
  • Squeeze your shoulder blades together and downward at the bottom of the rep.
  • Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch. 
  • Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.
  • Video
  1. Negative Push ups: 
  • Only lower as far down as you can without your shoulders popping forward.
  • Squeeze your shoulder blades together and downward at the bottom of the rep and hold this position for the allotted time.(3 seconds would be ideal)
  • Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.
  • Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.
  • Video
  1. Staggered Push up:
  • With your legs extended back, place the hands staggered, with one being higher than the other and slightly wider than shoulder width apart.
  • Start bending your elbows and lower your chest until it’s just above the floor.
  • Extend your arms to push back up and then reverse your hand position.
  • Video
  1. Dumbbell Flys: 

This is the optional exercise, you can skip this exercise if you don’t have dumbbells.

  • Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
  • To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
  • Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
  • Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
  • Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
  • Video

At Home Chest Workout Routine For Women

Now you know the exercise and you’ve done half the work but there are two things you should know before doing any kind of workout, which is exercise volume aka number of sets and workout frequency aka how many times you workout.

If you want to build muscle, you should apply enough mechanical load and stress through the number of sets.

There are recommendations for the ideal shoulder sets for muscle hypertrophy which is around 12-18 sets per week.

If you want to read more about maintenance shoulder workout volume and more, go through this article.

When it comes to workout frequency, it’s up to each and every one, choose one workout frequency and stick to it for better muscle growth.

For most women, training muscle groups like shoulder, chest, back, arms for once a week is enough, but you can also do it twice a week and perform upper lower workout routine.

ExerciseFloor PressIncline Push upsNegative Push upsStaggered Push upDumbbell Flys
Sets43222
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So that’s all for chest workout, but keep in mind that you can do many things with this chest workout like increase the number of sets based on your fitness level or increase/decrease reps and so on and so forth.

What’s NEXT!

Now, you pretty much understand what you have to do for at home chest workout.

There are few more things you can do for your at home workout but for that you need a few more equipment like resistance bands, dumbbells, plates and so on.

So, my work is finished here, go and choose your exercises from the best shoulder exercises and make a shoulder workout for you!

Doubts? Thoughts? Comments? Drop them Below!

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