Top Videos
  • Mommy baby workout
    4055 76
  • Fitness Challenge – Manuella
    4336 76
  • Calorie Burn Workout
    2667 76
  • Inner Thigh Workout
    2826 76
  • Pilates: Targeting Muffin Tops
    2724 76
  • Yoga Stress Management
    3010 76
  • Abs and Balance with Pilates Balance Boards
    3923 76
  • Yoga Reducing Headaches video
    2749 76
  • Chest Biceps Triceps
    2286 76
  • Bubble Butt Challenge Workout
    3343 76

Why chest training is important for women

Why chest training is important for women

Chest training normally falls to the bottom of the list for most women out of fear that they will end up looking like Hulk. That is the prevailing myth. Although chest muscles just aren’t as important to the ladies, they still play an important functional role in overall strength.

1

1

Anatomy

Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor, as well as many smaller muscles. These muscles lie underneath the breast tissue – consisting of fat and other non-fatty tissue – and on the breastbone, and connect to the humerus.

Your chest plays a major part in helping to bring your arms across your body and your shoulders forward.

Benefits

Training your chest will assist in building a rounded and strength-balanced body. Avoiding chest training while you strengthen your back, arms and core could create imbalances that lead to injury.

A strong chest also helps you do activities that require pushing – like moving furniture and mowing the lawn. As a bonus, it will help you develop sculpted triceps and shoulders. It’s just one piece of the fitness puzzle to reveal an amazing body.

 

Myths

You may have seen pictures of female bodybuilders with flat chests – no lady lumps, just muscle. This is because of extreme dieting, NOT weight training!

Sadly, most women lose weight from the top down. What we want to keep goes away first and the rest hangs around for a while.

Remember that chest exercises alone will not make your breasts smaller. They serve to strengthen your pectoral muscles, lifting your bust-line and making your breasts appear larger. Chest exercises can boost chest size but not cup size. You will shed excess weight and reduce breast size by following a cardio regimen and a nutritional plan that results in a calorie deficit.

 

So,  ladies. The bench press is not just for men! Try out these great workouts once or twice a week for a balanced body!

 

Notes on sets and reps: 2 x 15 means 2 sets of 15 reps; 3 x 8 means 3 sets of 8 reps and so forth.

2

2

Workout 1

REGULAR PUSH-UP

1 warm-up set to failure (keep going until you can’t do any more)

MEDICINE BALL PUSH-UP

3 sets to failure

DECLINE BENCH PRESS

3 x 8

INCLINE CHEST FLYE

2 x 10

CLOSE GRIP FLAT BENCH

1 x 12

 

4

4

Rest x-amount seconds between sets.

Workout 2

BARBELL BENCH PRESS – MEDIUM GRIP

3 x 8

Rest 60 seconds

INCLINE CABLE FLYE

2 x 10

Rest 45 seconds

PUSHUPS

2 x 15

Rest 30 seconds

 

5

5

Workout 3

BARBELL INCLINE BENCH PRESS – MEDIUM GRIP

3 x 10

Rest 60 seconds

DUMBBELL FLYES

2 x 12

Rest 45 seconds

DECLINE PUSH-UPS

2 x 15

Rest 30 seconds

 

Stay beautiful!

 

By Letitia Kleynhans

Categories: Uncategorized

Leave a Reply