Only surgery and stored fat can truly increase breast size. By the way, in order to create the appearance of its large size, a year we spend on bras an amount comparable to the GDP of Iceland.
However, bras with foam rubber and push-ups are not the only way out. “Breast muscle development will improve its appearance and visually increase,” says Jen Comas Keck, a certified personal trainer and former competing athlete.
Chest Workout for Girls
Building a gorgeous upper body is impossible without training your chest muscles.
Most women who come to the gym want to tighten their stomach, strengthen their buttocks and make their hips slimmer. It is extremely rare for trainers to hear from girls that they want to build chest muscles.
They believe that only men should train their breasts and are afraid that developed pectoral muscles will make them less feminine. This is a profound error! Nonsense! Girls, if you want to build a body that you can be proud of, then you need to include chest exercises in your training program.
How to strengthen the pectoral muscles of a woman
Today we will dispel some myths about training chest muscles and give some tips to help you overcome your concerns.
Myth No. 1 Exercises for the breast make it smaller
This myth has arisen because many competing women bodybuilders have flat chests, which we are usually not used to considering feminine. Extreme muscles do not make flat breasts, but extreme diets.
Most bodybuilders take the stage when their body fat level is much lower than what is considered healthy for a woman. The breast consists mainly of adipose tissue, so when the fat leaves the body, the chest also decreases. If you do not take into account those who have implants, then most of the competing women bodybuilders simply do not have enough fat to fill the cups of the bra.
“Girls, don't be afraid of working with heavy weights”
As long as you maintain a healthy level of fat in the body, you will not have such problems. According to the American Council for Exercise, a woman needs to have at least 10-13% fat. A smaller number carries health risks.
Myth No. 2 Exercises for the chest to make it firm
This myth makes me laugh. Allegedly, performing a bench press, the chest turns from soft to hard, like a stone.
In fact, exercise strengthens the muscles that are under the adipose tissue that forms the chest. If you do not adhere to too strict a diet, your fat mass will remain at the same level. Enlarged muscles will help your chest look fuller, which will positively affect your neckline!
Myth number 3. To pump up the chest, just push up
Most women, without hesitation, include push-ups in their training program, and then wonder why the upper body does not look better. As in the case with any other muscle group, the chest must be trained using various exercises and be sure to perform them with weights.
Try to combine exercises such as bench press, bench press on an inclined bench, raising dumbbells to the sides, folding your arms in a crossover and push-ups.
Once you reach a certain level of strength, push-ups are no longer an effective tool for strengthening the chest. In this case, weights must be used, for example, to put the load disk on the back.
You can also do them at the end of your workout as a final exercise.
What you need to know about girls breast training?
Now that we’ve figured out the myths, let's talk about how to train your chest:
- Using light weights to “tone up” is a good idea, but remember that muscles respond best to heavy loads. If you lift light weight in a large number of repetitions, then you will not achieve serious results, but only burn calories.
- You will not gain muscle mass if you do not adhere to a high-calorie diet. Performing heavy exercises on a regular or fat-burning diet, you will improve physical fitness and strength, but your muscles will not increase in size.
- In the bench press on a horizontal and inclined bench, perform 8-10 repetitions. Use the range of 10-12 reps to stretch the dumbbells to the sides.
- Do each exercise in 2-3 approaches. More or less may not produce the desired result.
- When performing multi-joint exercises, such as a bench press, rest for 1 minute between sets. Try to do them at the beginning of your workout.
- When doing dumbbell breeding, rest 45 seconds between sets. Since you work out with your own body weight in push-ups, you only need to rest 30 seconds between sets.
Training frequency - how many times a week?
Depending on the split that you are currently holding, you can do chest training 2-3 times a week. Include 1 day for rest between these workouts.
If you use a split “top / bottom”, then train your chest with the upper body.
Let's be honest: these workouts will not increase your chest by a full size or more. However, if you do not fulfill them, then miss the chance in a natural way to give her additional beauty.
Breast Lift Exercises
The next workout was created by Comas Keck specifically for women. “Exposing the chest at various angles with sufficient working weight provides an incentive to increase muscle strength and size. This will help give the breast a beautiful shape, ”she says.
Exercises to make your chest firmer
The main thing in this training is to work with rather heavy weights. At the end of each approach, you should feel that you could perform about 2 more repetitions, but nothing more. “Muscles grow when challenged by a heavy load,” says Comas Keck. Perform the following training program 2 times a week.
Exercise No. 1 Bench Press with Dumbbells
Take the dumbbells, lay your back on the bench and straighten your arms up (A). Lower the dumbbells so that they touch the sides of the chest ( B ), and then squeeze them back to their original position. This is one repetition. Do 10 repetitions and go to exercise number 2 without a break.
Exercise number 2 push-ups
Take emphasis while lying, spread your arms a little wider than your shoulders, put your feet close to each other. The body should line up from head to toe ( A ). Get down, barely touching the chest of the floor. Keep your shoulders at a 45 ° angle to your torso ( B ). Pause and then return to the starting position. Perform 10 repetitions and rest for 90 seconds.
Repeat the 1st and 2nd exercises 1 more time. For 90 seconds, rest and go to exercise number 3.
Exercise number 3 Dumbbell bench press on an inclined bench
Set the bench under a slight slope (about 15-30 °), lie on your back with your feet on the floor. Lift the dumbbells up over your shoulders with your arms fully extended ( A ). Slowly lower the dumbbells until you touch the sides of your chest ( B ). Pause and then lift the dumbbells up again. Perform 10 repetitions and go to exercise No. 4 without a break for rest.
Exercise No. 4 Breeding dumbbells to the side lying on a bench
Lie with your back on a horizontal bench and place your feet on the floor. Lift the dumbbells up at shoulder level and bend your arms slightly ( A ). Without extending your arms, spread the dumbbells to the sides so that the elbows are at chest level ( B ), and then lift back to its original position. Do 10 reps. Rest for 90 seconds.
Repeat the 3rd and 4th exercises.
A set of exercises for the pectoral muscles for women
If these workouts seem easy, you can add a few basic exercises to them.
|1. Mid-Grip Dumbbell Bench Press|
3 sets of 8 reps, 60 seconds of rest
|2. flattening arms in a crossover on an incline bench|
2 sets of 10 reps, 45 seconds to rest
|3. Push ups|
2 sets of 15 reps, 30 seconds to rest
|1. Mid-grip bar bench press|
3 sets of 10 reps, 60 seconds to rest
|2. Breeding dumbbells|
2 sets of 12 reps, 45 seconds to rest
|3. push ups on the bench|
2 sets of 12 reps, 30 seconds to rest
According to the materials: