Perfect Female Chest: Exercise Motivation and Inspiration
Can you guess what muscle group women don’t work enough? The chest! While men love to work their chest muscles, women often skip it because of the “girls.” There is a common myth floating around that exercising your chest can actually make your breasts smaller. In fact, the opposite is true! Okay, maybe your breasts won’t get bigger, but since the muscles under them are firmer, your boobs may be higher and perkier. Ladies, it’s time to work that chest!
Best Workouts for Women: Good Routines, Great Results
A strong chest in women have a multitude of benefits. First, a strong, toned chest will help keep your upper-body muscles in balance and ultimately improve your posture. No more rounded shoulders! Secondly, strong pectoral muscles add power and strength to your shoulders and arms. You’ll be able to lift and carry the heavy grocery bags into the house and push the lawnmower up the hill faster.
How to Get a Strong Chest
Whether goal is to give the “girls” a natural lift or to develop a toned chest to match your washboard abs, a strong chest will improve your posture and make you a badass at the gym.
Your pectoralis major is the primary chest muscle that is shaped like a fan and helps move your arm in the shoulder joint. The pectoralis minor and serratus anterior are two secondary muscles found in the chest that also aid shoulder movement.
The best way to get a strong, toned chest is through body weight exercises and traditional resistance training. If traditional weight lifting isn’t your style, some women find yoga, like Astanga and Vinyasa, to be powerful strength builders.
Do you suffer from hunched shoulders? It’s common amongst desk workers today. If work a 9-5 desk job you might find that your pecs are extremely tight from spending all day typing away on your computer. Before you start a rigorous chest training program, it’s best to spend some time stretching out your chest and strengthening your back. You’ll find your posture will improve hugely!
Expert Tip: To stretch your pecs, find a corner in a room. Stand in a lunge facing the corner. Place your hands in a “T” on the wall. Lean into the wall. You should feel a stretch in your chest. Hold this for 20-30 seconds.
Exercises to Get a Beautiful, Toned Chest
There are no special exercises to lift the breasts naturally. The best chest exercises for women are the same for men. It’s time to hit the weight bench with the boys!
One of the best exercises you can do for your chest and entire body is the good old fashion push-up, the exercise that women love to hate. Don’t skip the push-up, they will help you get a killer set of pecs. If you can’t do a push-up on your toes, it’s totally fine to start on your knees.
Now it’s time to get comfortable with the weight bench. Dumbbell or barbell bench presses are one of the best exercises for the chest. If you’re a total newbie to the bench press it’s best to ask an expert for assistance. Start with a barbell with no weights. A barbell itself usually weighs about 20 lbs. Once you have mastered the form, you can start to add weights. Dumbbell presses are a great alternative variation that works the secondary chest muscles as well.
Chest flyes are one of the best chest exercises for women. It helps stretch and widen your pecs. Grab a set of dumbbells and lay down on an incline bench. Once you’re comfortable on the bench, you can do the chest fly on a balance ball. The balance ball adds an element of difficulty and works your core, too.
A simple chest workout looks like the following:
- Barbell bench press
- Chest fly
- Dumbbell pullover
Do 3-4 sets of 12 reps of each exercise with 1-2 minutes of rest between each set. Start with light weights and add more as each exercise gets easier.
Expert Tip: Some gyms have women-specific barbells that are lighter and smaller than regular barbells.