Hey there, fitness fans! Ever wondered why men and women target their chest workouts differently? We got the inside scoop from top fitness pros at Aiguille Fitness to find out which exercises work best for everyone. Get ready to crush your chest workout and show off those gains in a tank top in no time!
- Chest Press Bench :
Why:
The bench press is a must-do for building up your chest because it targets your pectoral muscles—the big ones in your chest. These muscles are key for keeping your chest firm and youthful as you get older. Many women skip this, but it’s essential for that tight, toned look!
How:
Lie flat on the bench and adjust the barbell so it’s right above your forehead. Move your feet back until they’re in line with your hips, just your toes touching the ground. Arch your back a little to engage your chest muscles. Grab the barbell with your hands just a pinky-width apart from the weights. Lower the barbell to your chest in a controlled motion, then push it back up.
3 sets of 10 reps. For a bigger challenge, go for 3 sets of 12–15 reps! - Cable Crossover
Why:
Cable crossovers offer a steady, consistent resistance that works both your big pectoral muscles and the smaller stabilizing muscle in your chest
Keep these moves in your routine to get stronger and more sculpted, and watch your chest definition improve in no time!
How:
Stand with one foot slightly ahead of the other and feet about hip-width apart. Tilt your chest slightly forward. Hold a cable handle in each hand, with your hands a bit above shoulder height and elbows slightly bent. With your arms almost straight, bring your hands together in a wide, sweeping motion. Slowly move your hands back to the starting position and repeat.
3 sets with increasing reps of 10, 12 and 15 - Dumbell Chest Press:
Why:
Many people stick to bars for chest exercises because it’s easier to use momentum. But dumbbells are the real deal! They force you to balance and stabilize, which makes your workout way more effective. Plus, holding the position builds stamina by keeping your arms and chest engaged throughout.
How :
Lie flat on your back on a bench, feet firmly on the floor. Hold a dumbbell in each hand with your palms facing forward.Raise your arms straight up so the dumbbells are right above your shoulders. Bring the dumbbells down until your arms are aligned with your chest. Lift them back to the starting position and keep repeating.
3 sets of 12 reps - Incline Bench Press
Why:
If you’re aiming for a standout game changer chest workout, don’t overlook the incline bench press. Fitness experts agree: this exercise is essential for targeting parts of your chest that flat bench presses might miss. As fitness enthusiasts point out, “While many people stick to flat benches, using an incline can really engage different muscle groups.”
How:
Lie back on an incline bench set at a 45 to 60-degree angle. Make sure your feet are firmly planted on the floor. Grab a dumbbell in each hand, with your palms facing forward. Hold the dumbbells up so they’re directly above your eyes, arms fully extended. Lower the dumbbells slowly towards your upper chest, keeping your elbows straight and aligned with your wrists.
3 sets of 10 reps - Pushups:
Why:
Pushups might be the classic move, but they’re still a must for any chest workout. They’re not just great for building
your chest; they also engage your entire upper body. Plus, they strengthen your neck and rotator cuff muscles, which help
stabilize your shoulders. This added stability can prevent injuries when you’re lifting or pulling things—key movements in
many chest exercises.
How:
Lie face down on the floor. Place your hands slightly wider than shoulder-width apart and keep your feet together. Keep your body straight as you push up from the ground.