Only surgery and stored fat can truly increase breast size. By the way, to create the appearance of its large size, per year we spend on bras an amount comparable to GDP Iceland.
However, bras with foam rubber and push-ups are not the only ones output. “The development of the muscles of the chest will improve its appearance and visually will increase, “says Jen Comas Keck, certified personal trainer and former competing athlete.
- Chest Workout for Girls
- How to strengthen the pectoral muscles of a woman
- Myth No. 1 Exercises for the breast make it smaller
- Myth No. 2 Exercises for the chest to make it firm
- Myth number 3. To pump up the chest, just push up
- What you need to know about girls breast training?
- Training frequency – how many times a week?
- Breast Lift Exercises
- Exercises to make your chest firmer
- Exercise No. 1 Bench Press with Dumbbells
- Exercise number 2 push-ups
- Exercise number 3 Dumbbell bench press on an inclined bench
- Exercise No. 4 Breeding dumbbells to the side lying on a bench
- A set of exercises for the pectoral muscles for women
- Chest Workout for Girls
- How to strengthen the pectoral muscles of a woman
- Myth No. 1 Exercises for the breast make it smaller
- Myth No. 2 Exercises for the chest to make it firm
- Myth number 3. To pump up the chest, just push up
- What you need to know about girls breast training?
- Training frequency – how many times a week?
- Breast Lift Exercises
- Exercises to make your chest firmer
- Exercise No. 1 Bench Press with Dumbbells
- Exercise number 2 push-ups
- Exercise number 3 Dumbbell bench press on an inclined bench
- Exercise No. 4 Breeding dumbbells to the side lying on a bench
- A set of exercises for the pectoral muscles for women
Chest Workout for Girls
Building a gorgeous upper body is impossible without training chest muscles.
Most women who come to the gym want to pull up belly, strengthen the buttocks and make the hips slimmer. Rarely coaches have to hear from girls that they want to pump chest muscles.
They believe that only men and they are afraid that the developed pectoral muscles will make them less feminine. This is a profound error! Nonsense! Girls if you want to build a body to be proud of, then you need to turn on into your training program exercises for the chest.
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 fears.
Myth No. 1 Exercises for the breast make it smaller
This myth came about because many competing women bodybuilders have flat chests that we are usually not used to considered feminine. Extreme muscles do not make flat breasts. diet.
Most bodybuilders take to the stage when in their body the fat level is much less than what is considered for a woman healthy. The chest is mainly composed of adipose tissue, so when fat leaves the body, along with this, the breast also decreases. If not to take into account those who have implants, then most of bodybuilders competing women just do not have enough fat, which would fill the bra cups.
“Girls, don’t be afraid of working with heavy weights”
As long as you maintain a healthy level of fat in body, you will not have such problems. According to the American exercise advice, a woman needs to have both minimum 10-13% fat. Fewer risks carry health.
Myth No. 2 Exercises for the chest to make it firm
This myth makes me laugh. Allegedly, performing a bench press, the breast turns from soft to hard, like a stone.
In fact, exercise strengthens the muscles that are under adipose tissue forming the breast. If you do not stick too strict diet, your fat mass will remain on 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 top The body does not look better. As with any other muscle in a group, you need to train your chest through various exercises and be sure to carry them with weights.
Try to combine exercises such as bench press, bench press lying on an incline bench, raising dumbbells to the side, mixing hands in crossover and push ups.
Once you reach a certain level of strength, push ups cease to be an effective tool for strengthening the chest. In that in case you need to use weights, for example, to put a cargo disk on the back.
You can also do them at the end of your workout, as 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 the chest:
- To use light weights to “tone up” is not bad an idea however remember that muscles respond best to severe load. If you will be lifting light weight in large quantities repetitions, you will not achieve serious results, but only burn calories
- You won’t gain muscle mass if you don’t stick. high calorie diet. Performing heavy exercises on a regular or fat-burning diet, you will improve physical fitness and strength indicators, but your muscles will not increase in size.
- In the bench press on a horizontal and inclined bench, do 8-10 reps. To stretch the dumbbells to the side use range of 10-12 repetitions.
- Do each exercise in 2-3 approaches. Bigger or smaller the amount may not lead to the desired result.
- When performing multi-joint exercises, such as bench press, between sets, rest for 1 minute. Try to execute them in the beginning of the workout.
- When doing dumbbell breeding, rest between sets 45 seconds Since in push-ups you work with your own weight body, between the approaches you need to rest only 30 seconds.
Training frequency – how many times a week?
Depending on the split you are now stick, you can do chest workouts 2-3 times per a week. Include 1 day for rest between these workouts.
If you use a split “top / bottom”, then train your chest together with the upper body.
Let’s be honest: these workouts will not increase your chest by whole size or larger. However, if you do not perform them, then miss the chance in a natural way to give her extra beauty.
Breast Lift Exercises
The next workout was created by Comas Keck specifically for women. “Examining the chest from 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 in if you challenge them in the form of a heavy load, “- says Comas Keck. Follow the next training program 2 once a week.
Exercise No. 1 Bench Press with Dumbbells
Take dumbbells, lay your back on a bench and straighten your arms up (AND). Lower the dumbbells so that they touch sides of the chest (B) and then squeeze them back to the starting position. This is one repetition. Do 10 repetitions and without a break to rest, go to exercise number 2.
Exercise number 2 push-ups
Accept the emphasis lying, spread your hands a little wider than shoulders, feet put close to each other. The body should line up line from head to toe (A). Get down, barely touching the floor of the chest. Keep your shoulders at a 45 ° angle to your torso (B) Pause and then return to the original position. Do 10 reps 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 her back, put your feet on the floor. Lift the dumbbells up above shoulders, arms fully extended (A). Slow lower the dumbbells until you touch the sides of the chest (AT). Pause and then raise again. dumbbells up. Perform 10 reps and no rest break go to exercise number 4.
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 (AND). 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 repetitions. 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 to them. some basic exercises.
| Workout A | |
| 1. Dumbbell bench press average grip
3 sets of 8 reps, 60 seconds of rest |
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| 2. reduction of hands in a crossover on incline bench
2 sets of 10 reps, 45 seconds to rest |
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| 3. Push ups
2 sets of 15 reps, 30 seconds to rest |
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| Workout B | |
| 1. Mid-grip bar bench press
3 sets of 10 reps, 60 seconds to rest |
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| 2. Breeding dumbbells
2 sets of 12 reps, 45 seconds to rest |
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| 3. push ups on the bench
2 sets of 12 reps, 30 seconds to rest |
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