8 Minute Chest Workout for Women: Firm and Lift!

Want to firm and lift your bust but don’t have hours to spend in the gym every week? Try our 8 minute chest workout for women below!

You’ll work your two major chest muscles — the pectoralis major and the pectoralis minor — which lie underneath your breast tissue.

Perform this routine 2-3 times per week, making sure to leave at least one day of rest before going through the routine (or others that work your chest muscles) again. It should take approximately 8 minutes to complete, but don’t worry if you take a bit longer. Just do your best to improve with each workout and keep building towards your goal.

  1. Pushups
  2. Bench Press
  3. Dumbbell Flyes
  4. Medicine Ball Pullovers

chest-workout-for-womenImage Credit: favim

Pushups

One of the simplest, most well-known exercises around is where you’ll begin. The pushup is a compound chest exercise which will also work your shoulders, back, and core. Keep your stomach tight while slowly lowering yourself to the ground then pushing back up to the starting position. This completes 1 rep.

  • Reps: 10
  • Time to Complete: 1 minute
  • Rest Time After: 45 seconds


Want to make it tougher? Support your weight by propping yourself up at the toes rather than your knees.

Bench Press

Hold your dumbbells next to your arm pits with your knuckles facing forward. Slowly push your arms upwards towards the ceiling until your arms are close (but not all the way) to straight, then slowly lower back to the starting position. This completes 1 rep.

  • Reps: 10
  • Time to Complete: 90 seconds
  • Rest Time After: 1 minute


Want to make it tougher? Use an exercise ball in place of a weight bench to make things tougher and work your core at the same time.

Dumbbell Flyes

While lying on a flat weight bench, hold a dumbbell in each hand so that your palms are facing each other. With your arms extended and slightly bent inward (as if you were hugging something large), raise the dumbbells upward and inward so that your hands are being brought closer and closer. Pause very briefly before returning to the starting position. This completes 1 rep.

  • Reps: 10
  • Time to Complete: 45-60 seconds
  • Rest Time After: 1 minute


Medicine Ball Pullovers

Lay on a flat, firm surface with a medicine ball in your hands. Extend the medicine ball out so that your arms are extended (with a slight bend at the elbows) above you. Slowly lower the medicine ball in an arc until it is behind your head. You’ve gone far enough when the ball is on an about even plane with your hips. Slowly raise the ball until you have returned to the beginning position. This completes 1 rep.

  • Reps: 10
  • Time to Complete: 45-60 seconds
  • Rest Time After: 45 seconds


Obviously, your fitness and overall health involves more than just exercise. Knowing not only what to eat — but also when — is absolutely crucial (much more than most people realize). But most well-known plans require changes that will make your life absolute hell.

The good news is that there’s a new plan out there called the 2 Week Diet that’s been flying under the radar. It will teach you everything you need to know with all the results backed by science. Those following it have reported losing 8-16 pounds and 2-4 inches off their waist in just 14 days!

Think of how great it would feel to see those kind of results! But anyways, you’re probably wondering how to actually follow the plan and what it all entails. There’s a quick video that explains everything you’re wanting to know that you can watch now by clicking here.

Good luck reaching your fitness goals! Make sure to pin this so you can get some reminders before your next workout. 🙂

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