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Number One Chest Exercise For Women

By November 24, 2011October 22nd, 201311 Comments

Many ladies have asked me how to increase their pec size, so I want to share my number one chest exercise for women. We could all use a boost. Increasing muscle mass on your pectoralis major is a great way to burn extra calories throughout the day as our pec major is a large muscle group.

Function of the Pectoralis Major

The pec major is responsible for pulling our upper arms toward the middle of our body. Think about the bench press. When we push the bar away from our body our upper arms come closer to the chest as we straighten them. This is due to where they insert in the upper portion of the humerus.

Many times women don’t see their pecs changing in size because they use their shoulders and triceps which take away isolating the pecs. That’s why I love to use the above version of cable flys.

For more women exercises go here: exercises for women

Join the discussion 11 Comments

  • Rumiana says:

    Thanks for this nice exercise for chest and abs at the same time. One tip if you really want to squeeze the chest, try to touch the wrists to each other, fists go a little bit backward, I don’t know how to explain this, but if your fists go back and you touch the wrists, your chest is more worked this way 🙂

  • Jennifer says:

    I workout at home…..what would be the equivalent of this cable exercise for someone that does not have access to gym equipment. BTW, thanks for not editing the clip and removing the portion where you took on too much weight and had to back down….thanks for keeping it real 🙂

  • Italia says:

    Excellent video for pec size Flavia. Keep them coming!

  • Sandy says:

    Hi Flavia,

    Thanks for the Pec exercise. Just wondering what the best one is to do at home using a band or free weights.

    Thanks so much!

    P.S. Loving your program and Skinny meal plans!

    • Flavia says:

      Thanks Sandy! You can do these by inserting the band in the crack of a doorway and using the exact techniques shown. For free weights, try leaning againt something with a slight incline (bench would be best) and follow the exact same technique as the cables…start with a slight bend in the arms and straighten out about mid-way through the fly.

  • Ria says:

    Hey Flavia!
    What’s a great workout for the backs of the arms…more specifically the uppermost portion of the back of the arm, close to the armpit area?
    I’d love a workout for home use so a free weight option would be great!
    Thanks again!
    P.S. You’ve got to tell us how you got those legs, especially the calves! Is there an exercise I could do at home for great legs?

  • Kalola says:


    Thank you for the great demo videos. Since you talked about building the pec muscles. I was wondering if you could also address breast size and exercising? How do women workout and maintain lower body fat without losing chest size? I found that I went down in breast size the fitter I became. Is it just genetics? Thank you.

    • Flavia says:

      Hey Kalola, this is inevitable unless you are genetically gifted. By building up the pecs, you will assist in keeping them as perky as possible.

  • Lisa says:

    I had been doing pec flies…switching it up…dumbells, machine, sometimes pulleys. I knew to keep my arms slightly bent to take some pressure off my elbow joint, but didn’t realize I should straighten at the top of the move. I saw this…conveniently…on my chest day and took your advice to heart. For the first time, I could feel the muscle working and have some soreness today (in my chest, not my armpits lol). It isn’t a bad sore but a sore that lets me know I worked hard. Thank you so much for the advice! Can’t wait to learn more!

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