How Long Will It Take Me to Have a Muscular Chest?
Women can develop their chest muscles by following an appropriate weight-training program, but the time it takes to see significant increases is likely to vary. There are factors that will dictate how long it takes to build a muscular chest, including how frequently you train, the volume of your workouts and some genetic factors.
Building Chest Muscles
It can take up to eight weeks of weight-training to see significant improvements in muscle size. For significant gains in your chest muscles in two months, you must weight train aggressively. If you are new to exercise, you are likely to see quicker results than women who exercise regularly and already have a significant amount of muscle development.
Developing your Chest
In order to build your chest muscles as quickly as possible, you should participate in a weight-training program designed specifically for that purpose. Weight train two to three days per week on nonconsecutive days and complete at least eight total sets of chest exercises during each session. This means, for example, you could choose two chest exercises and complete four sets of each, or choose four chest exercises and complete two sets of each. Perform eight to 20 repetitions in each set, resting one to three minutes in between.
There are a variety of chest exercises you can use in your weight training sessions. Chromiak suggests changing up the exercises regularly in order to better overload your chest muscles and prevent them from hitting a plateau. Exercises that are effective at targeting your chest include bench press, incline chest press, pushups, decline pushups, chest flyes and alternating chest press.
Warm Up and Stretch
Warmup exercises help prevent injuries by increasing the elasticity of your muscles and lubricating your joints. Perform light- to-moderate intensity aerobics or calisthentics for five to 10 minutes before you work out. Do stretches after your workout to increase your flexibility and reduce muscle soreness. Reach for the ceiling with interlaced fingers, palms facing upward for an upper-body stretch. Drop one arm behind your back and press your hand on the opposite side against the elbow of your dropped arm to increase the stretch. Repeat on the other side. Bring one arm across your body at chest height and press against the forearm with your opposite hand. Repeat on the opposite side.
Explore In Depth
- American Council on Exercise: Chest and Back Workout
- United States Department of Veterans Affairs: Chest Exercises
- American Academy of Orthopaedic Surgeons: Warm Up, Cool Down and Be Flexible
- Baig MA, Bordoni B. Anatomy, shoulder and upper limb, pectoral muscles. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-.
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.