- 18 reps x 14 kgRIR 3
- 28 reps x 14 kgRIR 2
- 38 reps x 14 kgRIR 1
Set shoulder blades down and back, keep forearms vertical at the bottom, and press through full lockout without bouncing.
Women Chest Workouts
Women chest workouts built around horizontal and incline pressing plus chest-focused accessory work, using evidence-informed effort targets, realistic kilogram load examples, and clear progression rules.
Set load units
Workout 1
5 exercises15 sets
Women Chest Strength and Hypertrophy Template
Chest, Triceps, Front Delts
A chest-focused template combining heavy dumbbell pressing, machine support work, and bodyweight pressing trained near failure with controlled weekly overload.
- 1
- 2
2ExerciseIncline Dumbbell Bench Press
Rest 2m 15s
- 110 reps x 12 kgRIR 3
- 210 reps x 12 kgRIR 2
- 310 reps x 12 kgRIR 1
Use a moderate incline, lower under control to upper chest line, and avoid flaring elbows excessively.
- 3
- 112 reps x 30 kgRIR 3
- 212 reps x 30 kgRIR 2
- 312 reps x 30 kgRIR 1
Set seat height so hands align near mid-chest, keep wrists neutral, and avoid shoulder elevation as fatigue rises.
- 4
- 115 reps x 17.5 kgRIR 3
- 215 reps x 17.5 kgRIR 2
- 315 reps x 17.5 kgRIR 1
Keep a soft elbow bend throughout and stop each rep just short of shoulder glide forward.
- 5
5ExercisePush Up
Rest 1m 30s
- 112 reps x 0 kgRIR 3
- 212 reps x 0 kgRIR 2
- 312 reps x 0 kgRIR 1
Keep rib cage down, glutes engaged, and maintain full-body plank alignment through every rep.