Check out this at-home workout with just a pair of dumbbells. It is vital that women train their upper bodies, including their chest, for strength, posture, and function. This is the best way to do it, below.
At Home Chest Workout For Women
- Push ups
- Dips
- Dumbbell Pullovers
- Chest Flys
- Pull through Plank
Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.
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Ladies – you have to work your chest!
“If I work out my chest I will lose my boobs.” False – if you spend one day a week doing chest-strengthening exercises you will actually keep “things” up where you want them to be, increase strength, improve posture, and feel better overall.
Today on Tone and Tighten I wanted to share with you one of my favorite at-home chest workouts you can do with just a pair of dumbbells.
Here we go!
CALLING ALL MOMS!
Introducing my all-new Mommy Tummy Fix program!
Moms ask me all the time how they tighten their tummies after having a baby to get rid of their “mommy pooch”. It requires more than just crunches and planks.
- Six phases of workouts to ensure your continued progression
- Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
- The exact same workout plan my wife used for her amazing results
What Upper Body Exercises Are Best for Women?
It’s important that all ladies regularly do upper-body workouts, including chest workouts like this one below. Many women find that they tend to be a little weaker in their upper-body than they would like. That’s OK! With some simple workouts, you can gain strength, get some more definition (while keeping your desired curves) and tone and tighten your upper-body, including chest, arms, and shoulders.
Some great exercises that should be included are push-ups (modified), plank position, dips, and exercises that add weight with dumbbells, or even bodyweight.
Interested but need a little more guidance? Check out some of my other at-home upper body workouts for women:
10 Of The Best Upper Body Workouts For Women
8 Great Bodyweight Exercises To Tone Your Arms, Shoulders, Chest, and Back
Sculpt Sexy Shoulders At Home Workout
No Equipment Upper Body Workout For Arms, Shoulders, Back, and Chest
20-Minute Toned Arm Workout With Weights
What is the Best Exercise for Underarm Flab?
Looking for more great exercises to help you define and strengthen your arms and eliminate that underarm flab? I’ve got you covered. Check out some of my workouts to tone and tighten your arms, shoulders, and back.
10 of the best dumbbell exercises to tone your arms
Now on to the workout…
Warm up
Whenever I warm up prior to doing a upper body workout, it’s important that you do something that incorporates your upper body (seems logical, right?), Let’s warm it up with some jumping jacks.
Jumping Jacks
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
Three sets of 30
The Workout
Push-ups (modified if necessary)
- Come to the ground in push up position- place palms and toes on the floor, with arms straight (or rest knees on the floor for modified).
- Keep back neutral and flat.
- Drop chest until it comes close to touching the ground.
- Rise back up into starting position.
10 reps
Dips
- Sit on the edge of a bench or chair and place your hands on either side of your bum.
- Scoot your backside off the edge of the bench, supporting your body weight with your hands.
- Bend your arms at your elbows, bringing your upper arms almost parallel to the ground. Be sure to keep your arms close to your body.
- Use your arms to lift your body back up to starting position.
20 reps
Dumbbell pullovers
- Lie on your back on a bench while holding one dumbbell with both hands above your head. Keep your knees bent with feet flat.
- Hold the dumbbell straight above your chest. This is your starting position.
- Keep your arms straight and lower the weight slowly in an arc over and behind your head until you feel a stretch in your chest.
- Slowly bring the dumbbell back to starting position.
20 reps
Chest flies
- Lie flat on your back on a bench with a dumbbell in each hand.
- Lift the dumbbells above you at shoulder width, palms facing each other.
- Focusing on the movement from your shoulders, slightly bend your elbows and lower arms out to both sides in a wide arc until you feel it in your chest.
- Return arms back up to starting position.
20 reps
Pull through plank
- Start in high plank position on hands and toes with a dumbbell sitting next to your left hand.
- With your right hand, reach under and across to grab the dumbbell and pull it through to the right side of the body.
- Place your hand back on the ground and repeat on the left side. Keep your hips level throughout the motion.
20 reps
Repeat it twice – three times if you’re feeling just crazy enough!
Congratulations! You totally crushed it. I would apologize for any muscle soreness you’re going to be experiencing tomorrow and the next day, but I know you better than that. Instead I will just say you’re welcome.
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