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.
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.
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.
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.
- Visage/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.