Top chest exercises for women

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Today we will raise an exciting topic about the possibilities of fitness to adjust the shape of the female chest. It’s time to divide all the information into popular myths and real facts that must be taken into account so that your breasts look the best, therefore I recommend that you carefully read to the end.

Pecs Training For Women: Myths And Truth

To succeed in any issue, you must first understand how everything works. In this case, we will deal with the structure of the female chest.

First, the chest consists of mammary glands and adipose tissue, which is supported by the muscles of the chest. Secondly, you need to realize that the muscles are nearby, but not inside. There are no muscle fibers in the chest itself. Therefore, forget the most common misconception that through training it is possible to add volume and even several sizes, restore elasticity or change shape.

Then what does chest size depend on? Around the mammary gland and between its segments there is fat, and the ratio of adipose and glandular tissues in the female breast varies greatly among different women, this is a genetically inherited factor. That’s why in one girl, the size will depend on the total amount of fat in the body, in this case, when losing weight and active diets, breast reduction is one of the first. Other women can have more glandular tissue than fat, then the size is less dependent on the total body weight.

It’s hard to argue with genetics, how will training help then? Or is it all useless?

Why Do Women Need Chest Workout?

Physical activity on the development of the pectoral muscles will bring many benefits, because well-trained chest muscles have positive aesthetic and visual effects, like on any other part of the body.


Chest exercises for women

Chest exercises at home – Push-ups

With the help of training, you can really pump up the pectoral muscles and make it more elastic. And in addition, it will significantly accelerate blood circulation in this area, which will further have a beneficial effect on the metabolism as a whole.

And of course, trained pectoral muscles are necessary for skin elasticity, which will delay the manifestation of sagging and sagging mammary glands. Outwardly, the bust will appear taller, from here the neckline will look more full and fit, which will not go unnoticed.

Strengthening the pectoral muscles can give a visual volume to the bust, as in other parts of the body with muscle growth.

Another additional and important factor in the perception of the female bust is posture. Try to keep your back straight and your head straight, not slouch. For a beautiful posture, a set of exercises for the back muscles is useful to you. Having pumped up your back muscles, you straighten your back, so that your chest will visually expand, and the bust as a whole will look larger, especially in contrast with a narrow waist.

Features of chest and back workout for women

First of all, it must be said that the muscles of the chest are strong and large, which means that one or two simple isolating exercises, for example, wiring and a butterfly in the gym, will definitely not be enough for the visible effect. This is a common female mistake to perform only wiring on the bench, and then butterflies (essentially the same wiring, only sitting) and sincerely wait for the result in a month.

But muscles do not grow on their own. Here, as in work on any other part of the body, without performing basic exercises, it is impossible to get a beautifully developed chest. To achieve a result in this area will have to work hard.

To improve the situation with the chest, exercises on the back will help, since a beautiful posture visually makes the bust higher and bigger, and the stoop, on the contrary, is smaller and lower. To work out your back muscles, add traction exercises on the simulator to your training program.

Upper and lower chest exercises for building chest muscles

1) The dumbbell bench press on an inclined bench will work out the upper part of the big muscle of the chest, since dumbbells, unlike the barbell, allow you to stretch the chest muscles in the lowest position.

Technique of the exercise: take dumbbells, sit on an inclined bench, bend your arms at the elbows, which pull as far down. Squeeze the dumbbells upward, straightening your arms and connecting the dumbbells in a line perpendicular to the body. Thus, you will achieve maximum amplitude in the work of the pectoral muscle.

By changing the incline of the bench, you will change the emphasis in the load on different sections of the pectoral muscles. In the “head up” position, the main load is directed to the upper part of the chest and to the anterior bundle of the deltoid muscle of the shoulder. The small pectoral and anterior dentate muscles work in the same way. Triceps in this case is minimally loaded.

It is best to do this: bench at an angle of 30-45 degrees, do 15-20 repetitions in 3-4 approaches, with an interval for rest sufficient to restore breathing. As a rule, 1-2 minutes.

2) Push-ups with a wide grip involves the middle part of the pectoral muscle most of all. Triceps and deltas will also connect to the work.

Progress: emphasis lying on the floor, palms should be wider than the shoulders. Take your time, go down until you touch the floor with your chest, and return to the starting position. Keep your body and head straight, do not bend your lower back, do not raise your hips. In this exercise, the right load is obtained due to the mass of your own body and sustenon 300.

If at the initial stage it is too hard to give, focus on your knees. The technique of the exercise remains the same as with straight legs: the back without deflection, the buttocks do not protrude, the head does not rise, we do 3-4 approaches of 8-15 repetitions.

With push-ups, you can also change the degree of load on various areas of the pectoral muscles. For example, you need to shift the emphasis from the middle of the bust to the upper, then put your feet on the bench so that your head is below the body. If on the contrary, you want to pump the lower chest, put the bench under your arms.

In this exercise, the main load falls on the external part of the muscles. If you need an sustanon and deca, then use narrow arms. However, then triceps will work much more.

And the most trained girls can do push-ups on the uneven bars.

Try to perform 2-3 approaches with the maximum number of repetitions. Rest between sets for 1-2 minutes, focus on your well-being, as the exercise is very difficult.

3) Dumbbell fly on an inclined bench will effectively open the chest and increase its volume.

Progress: lie on a bench, take dumbbells in almost straight arms, a slight bend in the elbows should be maintained throughout the entire exercise to avoid injuring the sustanon 250 gains. Spread your arms to the sides to the maximum tension of the pectoral muscle. As you exhale, join your hands at the top. Fix for a short time, while additionally tightening the pectoral muscles to work out their inner part. Perform 3-4 sets of 15-20 times, rest for about 1-2 minutes.

4) Pullover

Sit back on a horizontal bench and grab sust 350 with both hands and keep your arms outstretched in front of you. Slowly take a deep breath, bring your hands from the dumbbell back behind your head. As you exhale, return to the starting position in front of you. When lowering the sustabolin 350 behind the head, bend your arms slightly in the elbow joints.

The sequence of exercises described above contains a sequence from basic to isolating movements, from complex to easy, formative work. This is important, but you can sometimes vary the order of exercises.

All exercises fully involve the pectoral muscles, but each emphasizes its own specific area. For example, the bench press on an inclined bench develops the upper part of the bust, push-ups on the uneven bars – the lower.

Secondly, it is not necessary to do all these 4 exercises at once. Especially for beginners! Your start should be gradual, for example, start only with the dumbbell bench press on an inclined bench, relying on your feeling, after some time add another dumbbell layout on an inclined bench, then these are two exercises in a basic + isolating bunch. Perform each of them in 2-3 sets of 12-15 repetitions. And so gradually bring to all 4 exercises in a row with 3-4 sets of 10-20 reps each.

If you do this complex 1-2 times a week, then you will not only train the pectoral muscles, but also significantly improve the shape of the upper body. The back will straighten, the chest will straighten out and become more voluminous and attractive.

Good luck with your workouts!

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