Increase chest size in 7 days at home for Women
7 Day Chest Exercise For Women
Are you looking to enhance your chest size in just one week from the comfort of your home? This guide by Fitness Brother will provide you with simple chest workout for women that can help you achieve noticeable results quickly. With dedication and the right chest exercises for women, you can increase your chest size and feel more confident. Let’s get started!
Day 1: Start with Push-Ups
Push-ups are a classic and effective chest exercise for women. They work your chest, shoulders, and arms.
Standard Push-Ups (Chest Exercise for Women):
![Push-ups-chest-routine-for-women-fitness-brother](https://fitnessbrother.com/wp-content/uploads/2024/06/Push-ups-chest-exercise-for-women-fitness-brother.jpg)
- Get into a plank position with your hands a bit wider than your shoulders.
- Bend your arms and lower your body until your chest almost touches the floor.
- Push yourself back from floor to up where you started.
Knee Push-Ups (Chest Exercise for Women):
![Knee-Pushups-Chest-Exercise-For-Women-Fitness-Brother](https://fitnessbrother.com/wp-content/uploads/2024/06/Knee-Pushups-Chest-Exercise-For-Women-Fitness-Brother.jpg)
- If regular push-ups are too hard, start on your knees instead of your toes.
- Bend your arms to lower your body down to the floor.
- Push yourself back up to the starting position using your arms.
Aim for 3 sets of 10-15 repetitions.
Day 2: Wide Arm Push-Ups
Wide arm push-ups focus more on the outer part of your chest.
![Wide-Arm-Pushups-Chest-Exercise-For-Women-Fitness-Brother](https://fitnessbrother.com/wp-content/uploads/2024/06/Wide-Arm-Pushups-Chest-Exercise-For-Women-Fitness-Brother-1024x683.jpg)
Wide Arm Push-Ups
- Begin by placing your hands on the floor wider than your shoulders.
- Lower your body until your chest gets close to the ground.
- Push yourself back up.
Do 3 sets of 10-12 repetitions.
Day 4: Decline Push-Ups
![Decline-Pushups-Chest-Exercise-For-Women-Fitness-Brother](https://fitnessbrother.com/wp-content/uploads/2024/06/Decline-Pushups-Chest-Exercise-For-Women-Fitness-Brother.jpg)
Decline push-ups make your chest workout tougher by lifting your feet higher. This exercise helps women increase chest size.
- To increase chest size and do chest exercises for women
- Put your feet on a stable object like a low stool or sturdy chair.
- Then, do push-ups just like on Day 1: lower your body and push back up.
Complete 3 sets of 8-10 repetitions.
Day 5: Close Grip Push-Ups
![](https://fitnessbrother.com/wp-content/uploads/2024/06/Close-Grip-Pushups-Chest-Exercise-For-Women-Fitness-Brother-1024x643.jpg)
Close grip push-ups target your triceps and inner chest.
- To increase chest size with this exercise for women, place your hands closer together than shoulder-width apart.
- Lower your body until your chest is very close to the ground.
- Then, push yourself back up.
Aim for 3 sets of 12-15 repetitions.
Day 6: Plyometric Push-Ups
![Plyometric-Push-Ups-Chest-Exercise-For-Women-Fitness-Brother](https://fitnessbrother.com/wp-content/uploads/2024/06/Plyometric-Push-Ups-Chest-Exercise-For-Women-Fitness-Brother-1024x683.jpg)
Plyometric push-ups are a chest exercise for women that make your workout more intense and help increase chest size by building explosive strength. They involve pushing your body up fast after lowering your chest towards the floor.
- Do a standard push-up.
- When you push up, explode off the ground.
- Clap your hands.
- Land back in the push-up position.
Try for 3 sets of 8-10 repetitions.
Day 7: Rest and Recovery
Rest is essential for muscle growth, especially when aiming to increase chest size through chest exercises for women. It’s important to prioritize several factors:
- Nutrition: Eat a balanced diet with enough protein and nutrients to support muscle recovery and growth from chest exercises.
- Hydration: Drink plenty of water to keep your muscles hydrated and functioning well during workouts aimed at increasing chest size.
- Sleep: Ensure you get enough sleep each night to allow your chest muscles to repair and grow stronger after exercise sessions.
These steps are vital for achieving optimal results in chest exercises and increasing chest size effectively.
Frequently Asked Questions
Is it possible to increase chest size?
Yes, you can increase your chest size with regular exercises like push-ups and chest presses. Consistency and effort are key to seeing results over time.
How can a thin girl increase her breast size?
A skinny girl can increase breast size by incorporating chest exercises for women, such as push-ups, and maintaining a balanced diet rich in proteins and healthy fats.
How to increase breast size with exercise in 1 week?
To increase chest size with exercises in one week, do daily push-ups and chest presses using things like water bottles. Consistency in your chest exercises for women routine and eating well are key to seeing results.
Can weight gain increase breast size?
Yes, gaining weight can increase breast size because breasts contain fatty tissue. This can happen when you aim to increase chest size or focus on chest exercises for women.