Most trainers, when compiling programs for girls, do not put on their individual list of exercises on the barbell press.
Firstly, it is believed that the pectoral muscles of a woman are less developed than that of a man, which by default becomes an obstacle to the correct execution of the exercise. However, this is a fallacy. If the girl is able to perform 15 push-ups from the floor, then she can quite perform the bench press.
Secondly, there are various biases regarding this exercise. In particular, many believe that a bench press kills femininity in a girl and reduces breast volume.
Together with you, let’s take a look at the popular myths of the female bench press and consider the correct technique for doing the exercise.
Does bench press make breasts smaller?
The first myth is one of the most common misconceptions. He is associated with women competing in bodybuilding competitions. The size of the breasts of women bodybuilders is in no way associated with exercises on the pectoral muscles. Breasts become smaller due to a tough diet before the competition.
Professional athletes bring their body fat to a critical minimum, and the breast is formed precisely due to body fat. With a decrease in body fat, the breast becomes smaller. And the muscles of professional bodybuilding athletes are so developed that against their background the mammary glands are simply visually lost.
Therefore, do not be afraid to train pectoral muscles in reasonable amounts. This will make your body more athletic harmonious, your chest volume will increase, and your chest will even rise slightly.
Problems with the size of the bust in girls will not arise while maintaining a normal level of fat in the body. After all, the breast consists of a breast and a fatty layer. According to scientists, 10 to 13% of fat is required for women's health.
Enough push-ups for pectoral muscles
Many girls and women who understand the importance of exercise for the chest think that ordinary push-ups are enough. However, practice shows that no significant changes occur during push-ups, since many different exercises with different weights are required for the pectoral muscle.
Push-ups are effective only up to a certain point, and then they become useless. For the qualitative development of the pectoral muscles, you need a set of exercises that combines push-ups, mixing dumbbells lying on a bench , a classic bench press and a bench press on an inclined bench.
If you want to train your chest with push-ups, we recommend that you increase the load due to additional weights, for example, you can put a few pancakes on the back from the bar. Experienced trainers advise using push-ups for the final clogging of muscles at the end of the workout.
Basic rules for breast training
The bench press for girls is slightly different from the male one, so women should know the basic rules:
- There will be no positive result until you begin to add the working weight of the bar. Light weight is only good for burning calories.
- The muscle mass of a woman will not grow with a normal diet. A special diet (more high-calorie and containing a sufficient amount of protein) will allow your body to become stronger and at the same time increase the volume of muscles, including the pectoral muscles.
- One approach should include 8-10 repetitions. It is important to follow at least two approaches. Three approaches would be the best option.
The bench press is the most energy-intensive exercise of all chest exercises. Try to do it at the beginning of your workout. Between approaches should take a break of 1-2 minutes. When doing dumbbell breeding, you can reduce your rest time to 45 seconds, and when doing push-ups, to 30 seconds.
The technique of performing a bench press for women
If the power bench is implied, in most cases for women the most non-classical technique is most convenient:
- The distance between the arms on the bar neck is slightly larger than the shoulder width.
- When lowering the barbell on the chest, the forearms move downward, the press force is partially shifted to the triceps.
- Buttocks are located on the bench, the shoulder blades are lowered and collected.
- "Bridge" during the bench can not be performed. Women should learn only the contraction of the shoulder blades to the spinal column, and there should also be a deflection in the lower back.
The presented technique loads not only the pectoral muscles of a woman, but also the triceps. This technique helps to increase working weights. If you want to pump up your chest muscles, use the classic bench press technique.