Intense Chest Workout For Women

Female bodybuilder Stephanie Foley presents a brief but powerful chest workout for women that provides results!

Workout Summary

Build Muscle
Single Muscle Group
8 weeks
30-45 minutes
Barbell, Machines
Male & Female

Workout Description

I have a great quick chest routine ~ takes you to exhaustion but is quick and complete workout.  Will need partners to help.

Peels - Peels are also known as drop sets. After your first set for an exercise, have your partner "peel off" weight, and immediately perform another set without resting. You need at least 5 plates on each side – 1 (from each side) will be removed for each set of reps. You will perform peels for all listed sets of:

  • Incline Bench Press
  • Barbell Bench Press
  • Decline Bench Press

For each of these exercises, you will perform 5 total sets. The first set is your heaviest set of 4 reps. Peel off weight and immediately perform an 8 rep set. Continue this drop set pattern until you are finished with your last set of 20 reps, then move on to the next exercise.

Will need a spotter and a person on each side of bar to remove plates.  make sure to rest between different exercises.

Peels are not performed on pec dec sets.

Exercise Sets Reps
Incline Bench Press 5 4-8-12-16-20
Barbell Bench Press 5 4-8-12-16-20
Decline Bench Press 5 4-8-12-16-20
Pec Dec 3 15

25 Comments+ Post Comment

No Profile Pic
Posted Fri, 03/16/2018 - 06:04
Michaela 3190

if I do this exercise but only 3 sets 3 times every week will this make my chest bigger (if not are there any other workouts you woukd recommend to get bigger chest for women?) or is it just for toning?


No Profile Pic
Posted Fri, 08/22/2014 - 13:57

Whats a good protein to build mustle in your legs and arms and to workout all parts of your body cause i work out bbut i want my body to be fit

No Profile Pic
Posted Fri, 06/20/2014 - 09:42

I was wondering school is coming up in about 10-1 1 weeks I want to get ready to get ready for middle school what is the best training for a girl aged 13 and up

No Profile Pic
Posted Tue, 11/05/2013 - 11:49

Hi i used to bodybuild in my late teens i have now returned to it and loving it. I need some advice to help get some definition abs and a flatter tum with out sit ups as the kill my back.Also best routine for bigger arms.

No Profile Pic
Posted Thu, 05/16/2013 - 08:54

my chest is very large in size, i want to reduce the fat, so plz kindly suggest the workouts to loose my chest weight..

No Profile Pic
Posted Mon, 09/17/2018 - 07:40

Hi h r u I read ur msg u do daily exercise
# bench press with Ligth weight rep 20 ×4 set
# incline bench press 20 * 4 set
# dumbell fly 20 ×4 set
Do on daily basis

No Profile Pic
Posted Thu, 12/27/2012 - 09:52

How do I make my chest small n muscular like a man my chest are already small but it's to soft !! How do I make them hard to where it looks like I have no chest

No Profile Pic
Posted Mon, 10/29/2012 - 14:36

honestly- im a 36yr old man that is very motivated and ismeepsrd with your workouts!!! you are very intense and ive never seen a woman with so much energy you are proof that you dont need alot of equipment to have a great workout!! you are an enjoyment to watch and i can tell your passionate about what you do. much love and keep up the good work. oh yeah- your sexy 2!LOL

No Profile Pic
Posted Fri, 09/14/2012 - 16:08

Brenda, start slow and expect some aches tomorrow. I have always been rather veluptuous and became beyond big and saggy after having 3 kids. I do butterflies in the gym as well as the assortment of the other full body machines ofered. I will be switching my routine to free weights soon now that I have lost 40lbs and need to challenge my body more to avoid plateauing again. The pain is worth it, I get told by ALL my friends that my boobs look great. These will help a lot, but you will experience tenderness. DON'T GIVE UP. No pain, no gain :)

No Profile Pic
Posted Wed, 09/12/2012 - 15:42

So this workout will help my breast look not so saggy right?? I am combining it with another routine too help me loose weight overall .. Im chubby :/

First time hitting the gym and i dont want to go and not know what im doing!

Joey's picture
Posted Fri, 09/14/2012 - 13:12

It will certainly help to build / maintain some muscle there while losing weight. Good luck!

No Profile Pic
Posted Fri, 11/04/2011 - 09:44

Hi i'm john from banagalore,india. i want you to send me a complete workout chart for my girl freind i want to train her over all workout so please if you can help me pls send me the chart or complete routine with deit program please and thanks hope u'll help me egarly waiting for reply thanks.

Steven's picture
Posted Fri, 11/04/2011 - 14:24

Hi John,

I recommend posting your request on the forum. You will receive some great advice.

No Profile Pic
Posted Sat, 06/04/2011 - 06:09

Hey guys I am FTM, pre-T and I'm looking for a way to get a more masculine chest so no boobage just my pecs but surgery isn't an option at the moment . I'm just about an AA and wondering if this workout will help achieve this? Or will it make the little I have bigger and perkier?

No Profile Pic
Posted Mon, 03/14/2011 - 10:43

I think this program can burn all my Brest fat because of too much reps.

No Profile Pic
Posted Sat, 11/06/2010 - 02:43
Wayne Nash

My wife is 5' tall and normally about 125 to 130 lbs, but after two kids she had put on some weight and her breasts got pretty big. She has been exercising and slowly droping the weight, but her breasts are still pretty big for her size. She says that the weight is bothering her neck and shoulders and she is considering surgery. Are there any workouts that she can try that will concentrate on this problem?

Steven's picture
Posted Sat, 11/06/2010 - 09:14

Hi Wayne,

I think she would benefit from most upper body weight training, including traps, back, lower back and shoulder work - as long as it is some form of progressive resistance that challenges her to get stronger.

No Profile Pic
Posted Sun, 04/10/2011 - 11:33

I've always had very large breasts. I even played high school soccer and was the smallest I had ever been (I've never been overweight) and it did not change them. When I started lifting weights at age 20, my chest began to shrink for the first time ever. If you decrease your body fat percentage, your chest size can decrease because its all fat.

No Profile Pic
Posted Tue, 09/28/2010 - 15:45

Female breasts are primarily fat. There is no way to train fat to give you the 'popped up' look. Make decline presses a priority in your workout routine to help give you a 'lifted' breast. Short of breast augmentation, women cannot grow bigger breasts with weight training but we can make them less prone to sagging!

No Profile Pic
Posted Fri, 02/24/2012 - 17:15

This is so true, i train 5 times a week and can say i do not have this problem at all :)

No Profile Pic
Posted Wed, 09/19/2012 - 14:22

Hi there :) i am looking for a way to get that "lift" you talking about, could u explain to me what exactly decline presses are and what other exercises can be done for this :) im new to this and it would be very much appreciated ^_^ Thanks!

Joey's picture
Posted Wed, 09/19/2012 - 15:21

Hey Nadia,

Here is an example of the decline press:

No Profile Pic
Posted Sat, 09/18/2010 - 11:38
Dof Ddeita

Hi! Please correct me if wrong: incline (chest) bench press will develop that part of the chest that "pops up" when using cocktail dresses and the like. If not, would you please tell me which excercise will help me develop that good-looking part? Not interested in volume, just definition.


Steven's picture
Posted Sat, 09/18/2010 - 19:25

Hi Dof,

To get a muscular upper chest, you will have to train very hard for several years. This will require adding quite a bit of muscle.

No Profile Pic
Posted Thu, 04/21/2011 - 10:22
Ga Girl

The comment of traning for several years to build muscles seems very uninformed, and discouraging to people who don't know better.

Consistent exercise (3-4 times wkly for about 30 min minimum) yields results in weeks, definitely in a month.