Upper body workout for women at home

If you’ve been looking for some great upper body workout that you can do at home, or you’re a beginner and don’t know where to start, look no further! This article provides you with an easy upper body workout for women at home with absolutely no equipment required.

But first what ever your reasons are as to why you may be looking into upper body exercises and strength training let’s have them clarified.

Will Exercise Enlarge Your Breasts?

Some women have naturally full, sensual, and perky breasts. Others, not so much and may often wonder if exercise will make them bigger.

If this has crossed your mind then you may also have heard or read about natural breast enlargement methods such as diet, exercise, and even “magical” creams and pills. 

However, out of all of these so-called miracle methods, only one thing is certain; your unique genetic makeup, along with other factors such as body weight, age, pregnancy, and breastfeeding history, is the primary factor contributing to your breast size.

So, you may wonder – what your options are when heredity did not provide you with your desired breast size. Can you then exercise to get bigger breasts?

Even in our modern fitness era, where more and more women are lifting weights and participating in more upper body exercises.

There are numerous misconceptions on how exercise affects breast size.

Some women believe that because their breast tissue covers their chest muscles, they don’t need to do any chest exercises. Others believe that doing enough push-ups will result in larger breasts. 

The reality is that neither of these statements is correct.

Fact: Chest-focused exercise and other upper body exercises for women comes with a wide range of benefits but breast enlargement is not one of them!

The Breast Anatomy 

Looking at this image, you can see that breasts are made up of both fat and breast tissue – the lobules and ducts that are used during breastfeeding.

Because of the hormonal party of estrogen and progesterone, many women experience temporary breast growth during their monthly menstrual cycle. During pregnancy and lactation, breast size also increases to prepare for milk production. After menopause, a decrease in estrogen levels causes breast tissue to shrink and lose shape.

If you look closely at the image you’ll also notice the pectoral muscles beneath the breasts. And while consistent chest and upper body exercises will help build up these muscles underneath your breasts, since there are no muscles within your breasts themselves – exercising won’t make your breasts bigger or look like it was in your younger state(in the case of aging women).

However, by working your pectoral muscles with regular chest and upper body exercise, you may make your breasts perkier and thus look bigger in some cases.

Bottom line; the cumulative effect of your chest and upper body workouts will have more of a breast lift effect than a breast enlargement effect.

Exercises Are Not Gender Biased

Just so you know–Push-ups are good for anyone, irrespective of gender.

Most people believe that if females exercise, particularly upper body workouts and strength training, they will become muscular and buffed-up like boys. 

Fact: This is completely incorrect. (Cause your body does not produce testosterone as it does in the boys)

All of the muscled female bodybuilders you see ( which is the reason you ask this question) are taking massive amounts of supplements, which alter their bodies and cause a massive hormonal imbalance.

So — at this point, I’m certain we’ve had all the misconceptions clarified you probably have a clearer understanding of the real benefits of upper body workout, if not see some here.

6 Easy Upper Body Workouts for Women at Home(No Equipment)

Here are six great exercises to try;

1. Wall Push-up

Stand in front of a wall and take a big step away from it. Then put your arms straight towards the wall and lean against it, lift your heels and stand on your toes. Then slowly bend your elbows as you press your upper body against the wall and then push back. This is one rep. Try to keep your body straight as you do this exercise.

Do this exercise 10-15Reps of 2 to 3 sets depending on your form then move on to the next exercise.

2. Chest Press Pulse

Hold your arms together at shoulder level and bend your arms to form an L-shape.
Then lift your arms up and down.

Do this exercise for 30 seconds taking 5sec break in between laps.

3. Knee Push-up
Start in the regular push-up position, then let your knees touch the floor and raise your feet. Then push your body up and down.

Do this exercise 10-15 reps of 3 sets before doing the next exercise. If it’s too easy you can do the traditional push-ups with your knees off the floor.

4. Arm scissors
Stand up straight with your feet shoulder-width apart. Stretch your arm forward shoulder height. Then move both arms across each other with one overlapping the other forming the letter X and then spread them back out. This one rep.

Do this exercise for 25-30 seconds of 2-3 sets before moving on to the next exercise.

  1. Alternating Hooks
    Stand with your feet shoulder-width apart, and put your dominant foot slightly forward with your knees slightly bent. Clench your fist and bend your elbows at 90°. Raise your right arm as you keep your arms parallel to the ground. Rotate your hips and punch towards the left, then switch sides.

Do this exercise for 25-30sec of 2-3 sets. Depending on your form you can juggle on your toes as you stretch out your hooks for increased intensity.

  1. Dynamic Chest
    While standing with your feet shoulder-width apart. Put your arms in front of you with your palms facing each other, then extend your arm out as far as possible then bring them back to the front.

Do this exercise for 30sec of 2-3 sets. Make sure to spread your arms wide back as possible and keep your arm at shoulder length at all times.


Exercising and following a normal diet will not give you that bulky masculine appearance. Instead, your muscles will be toned and you will stay fit and active. You can also do weight training, and overtime incorporates full-body workouts into your routine. But consult with a trainer to create a routine that is suited to your current fitness level and goals.

Stay fit Stay healthy! ✌🏽

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