The 14 Best Chest Exercises for Women, According to Fitness Experts

Dolke says not to feel intimated by the push-up since there are so many variations and anyone can do them at any level with the proper modifications. "As I'm postpartum, I am currently modifying the pushup on my knees," Dolke shares. You can also try incline push-ups on an elevated surface like a park bench, or up against the wall if on your knees is too much of a challenge.

How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. Lower your chest and quads to the ground, making sure that your elbows are tracking behind you and not flaring out wide. Maintain a rigid torso and head, and keep aligned with your spine. Once your chest and quads touch the ground, push back up into a plank position.

This move is perfect for strengthening your chest muscles and can be done on a bench or on the floor. Start with light weights and build your way up as your strength improves.

How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor. If you are on the floor, bend your knees and press your feet into the floor. Maintain a neutral or flat back, and pull your shoulders down and back. Start with the dumbbells touching overhead in line with your chest. Inhale as you slowly lower the dumbbells in unison in a wide arc until they are level with your shoulders or chest, slightly bending your elbows. Exhale as you raise them back up in unison in a wide arc to the starting position.

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"If I'm low on time, I'm all about exercises that target the entire body like this one," Dolke says. She swears by this plank variation that incorporates shoulder taps for an added stability challenge and chest engagement.

How to: Start in a plank position with hands directly under your shoulders, and core and glutes engaged. Tap your left shoulder with your right hand, then return to plank position and repeat on the opposite side. Continue alternating sides, making sure to keep your body straight (avoid twisting your pelvis).

You can perform a chest press on a bench, but Dolke says she prefers lying on the floor. "You don't get the help from your legs, making it more of a challenge for the upper body! And since the range of motion stops at the floor, you place less strain on your shoulders," she adds.

How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor. If you are on the floor, bend your knees and press your feet into the floor. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. Draw your shoulders back and down, and lift the dumbbells overhead directly above your shoulders with palms facing forward with a good grip. Inhale as you lower the dumbbells slightly wider than your mid-chest slow and controlled, then exhale as you push them back up towards the ceiling.

This narrow grip variation allows you to work the chest and get some tricep action in too.

How to: Grab a dumbbell in each hand and lay supine (on your back) on a flat bench and press your feet into the floor. If you are on the floor, bend your knees and press your feet into the floor. Your head, shoulders, and butt should make contact with the bench or floor for the whole movement. Draw your shoulders back and down, and lift the dumbbells overhead so they are touching in a narrow position and in line with your chest. Inhale as you lower the dumbbells down to the middle of your chest slow and controlled, keeping them together. Then exhale as you push them back up together towards the ceiling.

This chest press variation allows you to work different angles of the pectoral muscles and assists with overall chest strengthening.

How to: Set a bench to a 45 degree incline. Grab a dumbbell in each hand and lay supine (on your back) on the bench. Press your feet into the floor and make sure your head, shoulders, and butt all make contact with the bench. Draw your shoulders back and down, and lift the dumbbells overhead in line with your eyes and palms facing forward. Inhale as you lower the arms down to the chest slightly wider than your armpits, then exhale as you push upwards to full elbow extension.

"This boxing move focuses on strengthening and targeting the chest. I love performing these at the end of a workout to get my heart rate up and release the last bit of energy I have!" Dolke says.

How to: Start standing in a proper boxing stance. Bend your left arm in a 90-degree angle and swing across your body like you are punching someone in the jaw. Rotate your hips for power, and pivot your knee as well. Then, repeat on the opposite arm.

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"A great variation of a plank, this workout targets the chest, arms, back, shoulders, abs, and legs," Dolke says. For an added challenge, hold a bear plank position with your knees bent and hovering about an inch off the ground. Dolke says you can start without weights to get the movement and form correct.

How to: Start in a plank position with hands on dumbbells directly under your shoulders and feet hip-distance apart (or wider for more stability). Maintain a strong and stable core while you lift the right weight off the floor and drive your elbow up towards the ceiling. Pause at the top, then return to the start position. Repeat on the opposite side.

"The chest squeeze is another great exercise as it hits different muscle groups and can help improve your posture and functional fitness. Be sure to squeeze as hard as you can!" says Dolke.

How to: Start standing tall with feet hip-distance apart and holding a light dumbbell in each hand. Bend your arms in a 90-degree angle at shoulder height as if you are going to press towards the ceiling. Keep the 90-degree angle as you rotate your arms together so forearms are as close as possible. Squeeze as hard as you can for 10 seconds, then release and return to starting position for a quick break, and then repeat.

If you need to work on your posture, this resistance band move is for you. Make sure to keep tension on the band for the whole movement and don't let it go slack.

How to: Stand tall with feet hip-width apart. Place the band around your wrists. Retract your shoulders by pulling them back and down to maintain good posture throughout the movement. Raise your arms shoulder width apart and pulse the straight arms out to the sides.

RELATED: The Best Resistance Band Exercises for a Full Body Workout

Not a fan of dumbbells or barbells? Most gyms have a seated chest press machine perfect for strengthening and engaging your pectorals. Make sure to familiarize yourself with any machine and start with light weight, then add more as you get more comfortable with the equipment. If the seat has an adjustable height, pick a setting where your arms are horizontal to the ground when fully extended.

How to: Sit on the machine and place your feet firmly on the floor about shoulder-width apart. Use a full grip around the handles, pull your shoulders back and down and engage your core. Exhale as you push the bars out to full extension without locking your elbows. Then inhale as you return back to starting position in a slow and controlled manner.

This full body functional movement works all major muscle groups. If you're just starting a chest strengthening program, choose a light weight so you can push out safely.

How to: Start standing tall with legs shoulder-width apart and engaging your core. Grab a kettlebell, dumbbell, or water jug, and hold it against your chest with your elbows underneath the weight. Keep your feet completely flat on the ground, and push your knees out as you lower down. At the bottom of the squat, keep your chest lifted as you press your arms directly out in front of you. Bring your arms back into your chest, and then engage your glutes as you stand back up.

This bicep curl variation places a special emphasis on the chest muscles and is a great way to mix up any workout.

How to: Start standing tall with feet hip-distance apart and holding a dumbbell in each hand. Curl your right arm up and across the front of your body to the left side of your chest. Bring the dumbbell back down to your waist in a slow and controlled motion, and then repeat the movement with your left arm coming up and across to the right side of your chest.

Dolke loves this effective yoga pose which is great for opening and strengthening the chest. It's a great move to incorporate at the beginning or end of your chest workout.

How to: Start on your hands and knees, with your wrists aligned directly under your shoulders and knees directly under your hips. Spread your fingers wide, and press firmly through the palms and knuckles. Exhale as you tuck your toes and push back through your hands as you lift your knees off the floor. Reach your pelvis towards the ceiling and gently straighten your legs. Outwardly rotate your upper arms to broaden the collarbone.