Pectoral muscle exercises for women are gaining in popularity. They certainly will not help increase the size, because the mammary gland is not a muscle. However, a beautiful silhouette and elastic breast contours are guaranteed. Trainings, including fitness or strength exercises, help keep your chest fit.
Most often, those exercises for the pectoral muscles for women, the photo of which is provided in the article, women are deliberately avoided by training in the gym or at home. They believe that because of the loads, feminine bends and shapes can only get lost, but not get any better. However, it is worth noting that all these fears are actually groundless. Girls whose goal is not bodybuilding and achieving "male" forms, there is certainly nothing to fear.
Regular training will help support your muscle corset and look even better. You can perform them both at home and in the gym. The first option is to the liking of most women, because it requires only dumbbells and its own weight, but training with special sports equipment will allow you to reach your desired goal much faster. The article presents two complexes from which you can choose the most suitable.
Debunking Female Breast Myths
Each individual exercise to increase the pectoral muscles for women requires special efforts, because in the process of its implementation, the worked out areas must be felt. Therefore, in order to achieve the main goal, you first need to understand how female forms are arranged.
The bust of the weaker sex consists of adipose tissue and mammary glands. There are no muscle fibers in the chest itself, since they are all located nearby. This suggests that the opinion about the increase in shape by several sizes due to training is nothing but the delusion of unknowing people. Although it is possible to give elasticity to the bust in this way.
Around the breast is fat. The ratio of glandular and adipose tissues varies quite widely among different women, because this is influenced by the genetic factor. Based on this, it can be said that fat can prevail in some women, therefore, during physical exertion, the forms will decrease, while others may endow with a large amount of glandular tissue, so the size will depend on the total body weight.
Effective exercises for the pectoral muscles below can help women bypass even genetics. Of course, it is very difficult to argue with her, but the most persistent and determined sportswomen will certainly be able to win and get a gorgeous bust.
Why do the ladies train
The usual exercises for tightening the pectoral muscles for women bring quite a lot of benefits. Well-designed muscles provide great visual and aesthetic effects.
For women, exercises for the elasticity of the pectoral muscles is a great opportunity to build muscle and add to the forms of elasticity. At the same time, it is worth learning that trainings help to accelerate blood circulation in the part of the body being worked out, which has a beneficial effect on metabolic processes.
Trained chest muscles are necessary for the elasticity of the skin. This helps to delay sagging glands, as well as sagging. Visually, the bust will seem a little higher, so the neckline will look quite taut and full, which will certainly attract the attention of the opposite sex.
As an additional benefit of training, it is worth noting posture. When doing the exercises, the back is kept steady, so after classes the desire to stoop will gradually disappear. If you add to the main complex a couple of exercises aimed at working out the back and shoulders, then there is a chance to visually expand the chest and increase the bust, which will contrast with the narrow waist, but it will take a lot of time and effort.
Training Features
First of all, it should be noted that the muscles of the chest are quite strong and large, so two or three elementary isolating exercises for the chest muscles with dumbbells for women will not give a positive effect. Many girls who have come to the gym often make a common mistake, performing only wiring hands with weighting materials and exercising on the butterfly trainer and expecting the result in three weeks.
Complex exercises to strengthen the pectoral muscles for women make it clear that the muscles themselves do not grow. During training, they strain, which becomes very noticeable. A beautiful and developed bust can be obtained if you perform both basic exercises and special ones.
A set of exercises for the home
At home, you can perform basic exercises for the pectoral muscles for women. Regular training will allow you to see the first results after a couple of months. Together with a tightened bust, posture will improve, which is also important for every woman.
Below are the best exercises for the pectoral muscles for women that make up a single complex. They can be carried out with their own weight, as well as with dumbbells. If there are no special shells at home, then they can easily be replaced with bottles of sand or water (for beginners).
Push ups
Such exercises for raising the pectoral muscles for women as push-ups with different widths of the arms are known to all people. Most of the thoracic region is involved in the performance of their wide grip. Despite the fact that push-ups are more appealing to the representatives of the stronger sex, they will bring no less benefit to the ladies.
First of all, you need to stand on the bar on straight arms and place your palms wider than your shoulders. Then you need to gently lower yourself, bending your elbows, until the chest touches the surface of the floor. Then you should exhale and at the same time return to the starting position. In the process of doing push-ups, the body and head should be held straight, and the whole body should form a straight line without bending.
If at first the exercise is difficult, then you can focus on your knees. In this case, the execution technique remains the same.
Any of the options for doing push-ups is recommended to be performed in 3-4 sets of 8-15 times. When this will be given very easily, you can increase the number of repetitions, add weight to the back or raise your legs to shoulder level.
Weight bench
Performing this exercise to tighten the pectoral muscles for women is not particularly difficult, even if the person has poor physical fitness. If there is a fitball at home, then the weighting press can be performed on it; if not, you should take a regular chair, the height of which will be slightly below the knees.
In the supine position, you need to bend your legs at a right angle and rest your feet on the floor. Then, taking a shell in each hand, you should bring them in front of you. On inhalation, it is required to spread your arms to the sides at the same time, and on exhalation, return to the starting position. At the top point, the muscles should still be tensed, which is very important to get a good result.
This exercise serves as a warm-up. Experts say that it will be enough to complete it in two approaches of 15 climbs, but if desired, the number of the first can be increased to 3-4.
Push up
The next exercise should be performed on the same surface (fitball or chair), but you need to lie on it only with your shoulder blades. The dumbbells for pushing up should be taken the same as for the weight press.
Initially, you need to lie on the surface, bend your legs at a right angle and pick up shells. After exhaling, the dumbbells must be raised in front of you, after which, after inhaling, gently lower them down, bending your arms to form a right angle.
When performing this exercise for the pectoral muscles for women, you must definitely feel the muscles. If this does not happen, then insufficient weight has been taken and needs to be increased. Like the weighting bench, the push up is recommended to be performed in two sets of 12-15 times.
Bench press
Among the favorite exercises for the pectoral muscles with dumbbells for women is the bench press in a standing position. It is carried out quite easily, so you can take heavier shells for it.
Standing straight, you should place your feet shoulder width apart, and lower your arms with weighting materials along the body. On exhalation, it is required to raise both hands to the sides, while lifting up on toes. Thanks to this technique, not only the muscles of the chest, but also the legs will strain.
Standing press is recommended to be performed with different loads. For example, the first two approaches can be done with an acceptable weight, and for the third - increase it by a couple of kilograms. Thus, in the first and second approaches, 15 repetitions are made, and in the third - 10-12.
Pullover
A pullover should be included in the complex of exercises for the pectoral muscles for women. It is performed on a horizontal elevation (bench). For him, you need to pick up one dumbbell, lie on the surface and put the projectile behind your head, bending your elbows only minimally. After exhaling, you need to extend your arms in front of you, and then go back.
Pullover makes you feel the chest muscles after the first repetition. In total, it is worth doing three approaches for 10-12 climbs.
Yoga and Pilates
If the above exercises for the pectoral muscles for women do not really want to perform for any reason, then they can easily be diluted or completely replaced with elements from areas such as yoga and Pilates. They, like strength exercises, perfectly strengthen the muscle corset, which is necessary to maintain the chest and back.
The first pose is the well-known "prayer". It is the simplest, since it does not require stretching and certain physical capabilities. To do this, you will need to sit on the floor, cross your legs, bending them at the knees, and fold your palms in front of you. In this case, the forearms must be parallel to the surface of the floor. Taking a deep breath, it is necessary to raise the elbows up, tensing the muscles of the chest, and on the exhale - smoothly lower them. The breath should be even and deep. Repeat the exercise is required at least 15 times. After this, it is recommended to perform one more action (as many repetitions): without moving your elbows, you need to press your fingers against each other as much as possible, staying in a state of tension for a couple of seconds.
The second known exercise is the bow. For him, he will have to move to his stomach, raise his legs bent at a right angle and grab their feet with his hands, lifting the body. Only the lower ribs and stomach should touch the floor. Hold in this position for about five seconds, then relax, and then repeat again. Here you will clearly feel the muscles of the chest and abs. In total, it is worth doing 15 such climbs.
Gym workout
Women who have the opportunity to attend the gym are unlikely to want to practice at home. An interesting complex has also been developed for them, which includes only exercises for the pectoral muscles.
Training in the hall is significantly different from homework. It uses special equipment that brings more benefits. Each exercise should be performed in three sets of 10 times. Over time, the number of repetitions can be increased to 15. Moreover, the rest between sets should be no more than two minutes.
The complex includes the following exercises:
- Bench press. The pectoral muscles, abs, shoulder girdle, and also the back are actively working here. In the process, you do not need to strain your legs, as this can cause injury. The essence of the exercise is to remove the arms with weight in front of you.
- Bench press. It is done in the supine position with a barbell taken with a wide grip. Here the target muscle group is being worked out, as well as triceps and deltas. Taking the shell on outstretched arms, on inhalation, you need to lower it down, touching the neck of the chest, and on the exhale - sharply raise it up.
- Push-ups on the uneven bars. This exercise can be added to home training, because the necessary simulator is on many sports grounds. Therefore, if getting from home to this place is not difficult, then it is necessary to include such push-ups in the previous complex. When performing them, triceps, latissimus dorsi, deltas, biceps and, of course, pectoral muscles work. To do this, you will need to climb the bars on outstretched arms and cross your legs to ease your task. On inspiration, it is necessary to lower down until the arms are bent at a right angle. Then, after exhaling, you need to return to the starting position, straining the whole body.
- "Butterfly". Everyone's favorite exercise is performed in a sitting position with arms spread apart, slightly bent at the elbows. On exhalation, you should grab the levers and connect the limbs, pushing them forward. At the end point, you must necessarily linger for a couple of seconds, maximally straining the pectoral muscles. After taking a deep breath, you need to return to the original position. For beginners, the “butterfly” may seem too difficult exercise, since it requires you to have a little elaborate chest. Such people can simplify the task by completing just one approach.
- Reduction of hands from the lower block. An isolating exercise for the upper chest is best done near the end of the training. To do this, take shells in their hands and lift them in front of them on their arms slightly bent at the elbows. Then they should be lowered to their original position, but you should not straighten your arms at the same time, since they must always remain in tension. If you raise clearly straight limbs, then the risk of injury increases at times.
You can perform this complex in any gym, since it requires equipment that is present everywhere. On the first day, it is better to conduct a training session with the trainer, so that he helps to identify the necessary weight for work and suggests how to increase the load.