Female bodybuilder Stephanie Foley presents a brief but powerful chest workout for women that provides results!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Machines
  • Target Gender 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
Michaela 3190
Posted on: Fri, 03/16/2018 - 06:04

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?


Posted on: 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

Posted on: 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

Posted on: 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.

Posted on: 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..

Posted on: 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

Posted on: 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

Posted on: 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

Posted on: 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 :)

Posted on: 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!

M&S Team Badge
Posted on: Fri, 09/14/2012 - 13:12

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

Posted on: 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.

M&S Team Badge
Posted on: Fri, 11/04/2011 - 14:24

Hi John,

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


Posted on: 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?

Posted on: Mon, 03/14/2011 - 10:43

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

Wayne Nash
Posted on: Sat, 11/06/2010 - 02:43

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?

M&S Team Badge
Posted on: 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.

Posted on: 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.

Posted on: 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!

Posted on: 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 :)

Posted on: 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!

M&S Team Badge
Posted on: Wed, 09/19/2012 - 15:21

Hey Nadia,

Here is an example of the decline press: https://www.muscleandstrength.com/exercises/decline-bench-press.html

Dof Ddeita
Posted on: Sat, 09/18/2010 - 11:38

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.


M&S Team Badge
Posted on: 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.

Ga Girl
Posted on: Thu, 04/21/2011 - 10:22

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.