4 of the Best Chest Exercises with Dumbbells for Women Over 50 | Beginner-friendly!

The pectoralis major and minor, also referred to as the chest muscles, are a crucial muscle group for overall upper-body strength and posture. 

If you work on and strengthen your chest muscles, you can do better in other exercises and activities.

Dumbbells are a versatile piece of equipment that can help you build strength and muscle in your chest as well as other areas of your body. 

Whether you’re new to working out or have been doing it for a long time, chest exercises with a dumbbell can help you build stronger chest muscles.

Are chest exercises with dumbbells necessary?

chest exercises with dumbbells

If you’re like most women over 50, you may be concerned about maintaining the tone and shape of your chest. (After all, who wants saggy breasts?)

But it’s no secret that time naturally takes its toll on our bodies. As we age, the shape of breasts can change and droop more than before due to a loss in elasticity or “sagging.”

This has always been something women were taught to accept, and thus, doing chest exercises may not be at the top of your list of priorities.

But believe it or not, targeting this area is crucial for maintaining a strong and fit physique as you get older. In fact, neglected chest muscles can lead to poor posture, which can eventually lead to all sorts of problems like back pain and spinal dysfunction.

Where are chest muscles?

chest exercises diagram

The image above is a diagram of all of the muscles that support the breast tissue.

This shows a front, back, and side angle to give you a reference to the muscles that you’re working on while doing these chest exercises.

And what you’ll notice is that you’re going to feel it also in your shoulders, your back, and your side and as you can see it’s all connected. Imagine all of these individual parts working together.

Well, it’s time we started paying closer attention because this is exactly what our workout will do—unite every muscle from the front, back, and side into an amazing workout for Women Over 50!

What are the best chest exercises with dumbbells?

This blog post will show you how to perform four simple chest exercises with dumbbells that you can do at home.

We’re not going to change the size of the bust or make them bigger (or smaller) but we’re going to work on firming them.

You can do each exercises for 45 seconds with a 15 seconds rest in between. But remember, this is your journey, so listen to your body and if you’re a beginner, do what’s comfortable and just work your way up.

Let’s get started!

Exercise 1 : Arms Out & In

Chest Exercises with Dumbbells

Squeeze the dumbbells between your palms and then exhale as you extend your elbows.

Push it in front of you, hold it, and then bring it back again.

Exercise 2 : Dumbbell Circles

Chest Exercises with Dumbbells

Bring your arms  out straight to shoulder height and start doing very small circles going inward. Just keep them  small and contract the muscles in your chest. Feel that squeeze, activate your arms and keep your core held in very tight too.

Exercise 3 : Lower Body

Chest Exercises with Dumbbells

To begin, think of your lower body as a tree trunk. So it’s solid and firm. We’re not going to move it. Hold your core in very tight and have your hips straight. 

Bring your elbows parallel to your shoulders  and we’re going to push forward and pull back.

Exercise 4: Upright Front Raises

chest exercises with dumbbells

Bring your palms out and your weight up to shoulder height. Squeeze at the top of the move and engage your chest.

Frequently Asked Questions

What Dumbbells to use?

Choose a dumbbell weight that becomes heavy and a little bit challenging after 8-10 reps (if it is too easy for you, increase your weight – if it is too hard for you, decrease the weight). A good place to start is with one kilo dumbbell weights but you can increase the weight depending on what feels comfortable. You can buy dumbbells in my Amazon store.

Can I do these without dumbbells?

You can but dumbbells provide a more challenging workout and they also help to improve balance and coordination. If you don’t have dumbbells, you can use bottles of water or anything at all with a bit of weight to it.

How often should you do chest exercises?

You can do this workout up to three times a week on nonconsecutive days.

In Conclusion…

So there you have it – four of the best chest exercises using dumbbells. Give them a try and let me know how you do!

If you don’t want to do it alone, you can follow along with me and watch these workout videos on YouTube for more upper body exercises:

Don’t forget to do some stretches after doing the chest exercises:

Gain a love for exercise and join over 1 million others today! ????Fabulous50s Workouts are designed with you in mind. They are meant to be a challenge, with the aim of improving your overall strength but they are very doable.

We don’t need to be athletes now we’re over 50, but we do need to do some form of physical activity every single day. Aim to be 1% better than you were yesterday and you are a success.

Now, let’s celebrate YOU and enjoy the process!

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26 Responses

  1. Hi Sshellea,

    thank you for all your wisdom for the over 50’s!
    I love your positivity, all your exercises and advice.

    1. Thank you for sharing is this tips, tbis strengthen our chest muscles, I really love your positivity

  2. It’s wonderful to know that there are exercises created specifically to tone and improve our chest muscles for ladies over 50. Your contribution is quite important and will unquestionably aid me in my quest for fitness.  I appreciate you sharing these wonderful workouts. Much Love <3

  3. Am trying this out in the morning, I needed to train my chest muscles and try to stay fit and younger.

  4. These chest exercises with dumbbells are fantastic for building upper body strength and improving fitness. The clear instructions and modifications make them beginner-friendly and adaptable for those with injuries or limited mobility. Highly recommended for anyone looking to enhance their workout routine!

  5. Thanks so much Sshellea for demonstrating how to perform different simple chest exercises with dumbbells that you can do at home which will save me the stress of going to the gym

  6. Thanks so much Sshellea for this topic of discussion because this will save me the stress of going to the gym

  7. This Article provides clear and concise instructions on beginner-friendly chest exercises that can be performed with dumbbells.thanks for the information ????❤️

  8. I have really learnt alot from this article on exercise tip for my age. Will put that into practice. Really love fabulous 50s

  9. I’ve been looking for new exercises to add to my workout routine, and these chest exercises are perfect. They’re challenging but doable, and I’ve already noticed a difference in the tone and definition of my chest muscles.

  10. It’s important to maintain upper body strength as we age, and your exercises are perfect for targeting the chest muscles.

  11. You are such an inspiration to me. This workout has come at such an opportune time. Just returned from vacation and so needed. I love your workouts. Thanks for all the effort you put in.

  12. I added these exercises to my workout routine and saw a noticeable difference in my chest muscles. So I appreciate these exercises. Thank you…

  13. Thanks Schellea, I won’t be doing this alone, I will watch through the YouTube channel for this Chest Exercise ????????

  14. I appreciate you sharing these advice; they are really valuable and will undoubtedly help me in my pursuit for fitness. I intend to sign up every day.

  15. It is always lovely to follow your tips Schella. I also discovered that it also helps with your thoracic cavity and breathing.
    Thank you for this.

  16. Its so motivating seeing you do these exercise. I am 57 and i would love to give this a try to improve my body structure. Thank you for this Schellea.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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