How to pump up a girl’s breasts: exercises for the chest muscles. Effective exercises for the pectoral muscles for girls

Passion for sports and working on muscles occurs mainly because a person wants to change for the better, improve, feel healthy and happy, because the truth is simple and says: in a healthy body, a healthy mind. A sporty figure always looks very attractive and commands respect from others. If we talk about female beauty and what every self-respecting girl should strive for, then it is worth noting that being overweight and overweight is very simple, being thin and on a strict diet will also not take much effort, but working on with your body and having toned shapes is truly aerobatics.

Many girls succumb to stereotypes and do not want to work on their muscles, thinking that this will make the muscles simply masculine. But by no means - girls who have taste and are not too fanatical about sports will always have very feminine, rounded shapes that will not leave any man indifferent.

When a girl begins to work on her body and muscles, she often wonders: is it worth pumping up her pectoral muscles and, if so, what is the best way to do it? The answer to the first question is an unequivocal yes!

In this case, the size of the breast is not important - if it is small, then working on the muscles will effectively increase it. And if the size suits you, then with the help of simple exercises you can make your shape fit and elastic.

How to Do Chest Exercises for Women

If you want to pump up your pectoral muscles, you need to tune in to regular serious loads. Rules for effective training at home or in the gym:

• You need to train regularly to strengthen your chest muscles, optimally 3 workouts per week.
• You definitely need to get plenty of rest between workouts: for muscle development, it requires time to recover.
• It is worth following a diet, providing the body with building materials - proteins, carbohydrates, fats.
• When trying to pump up your pectoral muscles, you should forget about losing weight: if you don’t have enough calories, your efforts will be in vain.
• When drawing up a training program, you should not focus on one specific muscle group. The complex should include basic exercises to work all the muscle fibers of the chest. We also need isolated ones - those that activate a specific muscle.
• To achieve noticeable results, it is important to constantly increase the load and intensity of training.

The most effective and easy-to-perform exercises for the chest muscles

We all want to achieve results as quickly as possible, so we are looking for wonderful methods, some more effective exercises... Ladies, this is all, as they say, from the evil one. Stop pointless searches and remember that to achieve our goal you will need only three exercises:

• Push-ups from the floor with wide arms;
• Bench press;
• Spreading the hands.

All possible modifications are either out of boredom, when you can already do everything, or for weight gain, when you feel progress. Start with something simple, because that is what will be most effective at first. Complex exercises (with raised legs, heavy weights, alternating movements) can be tried only when the simple technique has been mastered.

Important! In any exercise, you must breathe correctly in order to saturate the muscles with oxygen at the right time. To do this, exhale is always done at the moment of greatest tension.

Description of exercises for chest muscles at home

• To perform the first chest exercise for women, you will need a ball. Sit on the edge of the bed or on a chair and pick up the ball. Raise it to chest level and spread your arms to the side at shoulder level. As you exhale, squeeze the ball with your hands, tighten your chest muscles and count to 6. As you exhale, relax. Do this exercise 8 times.
• The next movement is a simplified variation of the classic push-up. Kneel near the bed or any other support. Place your hands wide on the support, straighten your body and place the main emphasis on your knees. As you inhale, lower yourself down to a 90° angle at your elbows. As you exhale, lift your arms to the starting position. Make sure your back remains completely straight throughout the exercise. Repeat at least 12-15 times.
• To move your arms back, you will again need dumbbells. Lie with your back on a bed, stools placed nearby, or on a step platform, with your feet flat on the floor. Lying on your back, raise your arms up, bend and bring your elbows together so that the distance between them is 10-15 centimeters. As you inhale, move the dumbbells behind your head, and as you exhale, return them to your lower abdomen. When performing the movement, do not relax and do not straighten your arms completely. Repeat 12-15 times.
• The next exercise for the pectoral muscles for girls is the arm raise. Take dumbbells, sit down, slightly round your back and gently lower yourself to a lying position. Raise your arms slightly bent at the elbows. As you inhale, move them apart without straightening them. As you exhale, slowly return to the starting position. Perform 12-15 times.
• This exercise for the pectoral muscles for girls is also aimed at strengthening the shoulder girdle. Sit on the edge of the bed, step or stool. Straighten your back and lower your arms with dumbbells down. As you inhale, move your arms behind your head, and as you exhale, lower them down in a circular motion. Try not to straighten your arms all the way and keep your abs tense. Perform this movement thoughtfully, concentrating on the work of your muscles. Repeat 12-15 times.

Knowing how to pump up the pectoral muscles of girls, you will be one step closer to the figure of your dreams. Regularly performing chest exercises for women will give the desired results. The breasts will become beautiful and toned, and the elasticity of the skin in the décolleté area will increase.

Scheme for performing a full set of exercises for the pectoral muscles

Always start your workout with a warm-up. Do not do exercises on cold muscles, this is dangerous for injuries. A lot does not mean good. Start your training with two exercises that you will do in two repetitions. For example, classes for a month can be distributed as follows:

1. In the first week, 3-4 workouts: 10 push-ups, 30 raises (repeat twice).
2. For the second week: 13-15 push-ups, 30 push-ups (two sets);
3. In the third week: 15 push-ups, 30 push-ups (three times);
4. In the fourth week: 15 push-ups, 40 lifts (three times).

Try not to take breaks between approaches. Allow yourself 15-20 seconds to catch your breath and change your body position, and continue working. Be prepared for the fact that you won’t be able to build up your pectoral muscles in a week or two, unlike, for example, your biceps. To pump up this muscle group, get ready for long but enjoyable work. A good set of exercises can be seen in this video. Nothing superfluous, but not boring and effective.

Dumbbell bench press exercises for the pectoral muscles

The exercise is much more effective for increasing chest muscles than using a barbell. This is due to the fact that the range of motion with dumbbells is much greater.

Initial position:

• lie with your back on the bench;
• raise the dumbbells in front of you;
• placement of hands shoulder width apart;
• palms “look” to the sides.

Performance:

• The arms are bent at the elbows so that the shoulder and forearm form a right angle;
• when exhaling, the weights are lifted up;
• dumbbells are lowered;
• palms turn towards each other;
• the weight is lowered onto the hips;
• sit down and put dumbbells on the floor.

Important:

Dumbbells must be raised twice as fast as they are lowered. When lifting weights, the chest is compressed; when lowering, on the contrary, it is stretched, bringing the shoulder blades together. Do not suddenly throw dumbbells. Otherwise, there is a high risk of damage to the rotators of the shoulder.

Bench press exercises with dumbbells at an angle for the pectoral muscles

Starting position: lying on the floor, a low ottoman should be placed under your upper back so that your torso forms an angle of about 30 degrees above the floor. Hands with dumbbells are spread to the sides, elbows are bent, fists are looking up.

1. We perform an upward press as we exhale, bringing the dumbbells to the top point, and lower them as we inhale.

Alternately raise your arms forward to shoulder level or slightly higher. You can perform the exercise with both hands at once, but in this case the torso may sway a little, and the effectiveness of the training will be lower. The arms remain slightly bent at the elbows at all times so as not to put stress on the joints, but they should not be bent too much either.

With each hand you need to perform 12-15 swings in at least 3 approaches. This exercise targets the anterior deltoids and upper chest, making it one of the most effective exercises for tightening your breasts.

Only surgery and stored fat can truly increase breast size. By the way, to create the appearance of her large size, per year we spend an amount comparable to Iceland’s GDP on bras.

However, bras with foam rubber and push-up are not the only solution. "Developing your chest muscles will improve the appearance and appearance of your chest," says Jen Comas Keck, a certified personal trainer and former competitive athlete.

Building a great upper body is impossible without training your chest muscles.

Most women, when they come to the gym, want to tighten their stomachs, strengthen their buttocks and make their thighs slimmer. It is extremely rare for trainers to hear from girls that they want to pump up their chest muscles.

They believe that only men should exercise their chests and are afraid that developed pectoral muscles will make them less feminine. This is a deep misconception! Complete nonsense! Ladies, if you want to build a body you can be proud of, then you need to include chest exercises in your workout routine.

How to strengthen a woman's pectoral muscles

Today we'll dispel some myths about chest training and give you some tips to help you overcome your fears.

Myth No. 1: Exercises for breasts make them smaller.

This myth comes about because many competitive female bodybuilders have flat chests, which we don't usually think of as feminine. It's not muscles that make your chest flat, it's extreme diets.

Most bodybuilders enter the stage when their body fat levels are well below what is considered healthy for a woman. Breasts are primarily made up of fatty tissue, so when fat leaves the body, the breasts shrink along with it. Aside from those with implants, most competitive female bodybuilders simply don't have enough fat to fill their bra cups.

“Girls, don’t be afraid of working with heavy weights”

As long as you maintain healthy levels of body fat, you won't have these problems. According to the American Council on Exercise, a woman should have at least 10-13% body fat. Smaller amounts carry health risks.

Myth No. 2 Exercises for breasts make them firm

This myth makes me laugh. Allegedly, when performing a bench press, the chest turns from soft to hard, like a rock.

In fact, exercise strengthens the muscles that lie underneath the fatty tissue that forms the breasts. Unless you diet too strictly, your fat mass will remain the same. Enlarged muscles will help your breasts look fuller, which will have a positive effect on your cleavage!

Myth No. 3 To pump up your chest, just doing push-ups is enough

Most women don't think twice about adding push-ups to their workout routine and then wonder why their upper body doesn't look better. As with any other muscle group, the chest needs to be trained using various exercises and be sure to perform them with weights.

Try a combination of exercises such as the bench press, incline press, dumbbell flyes, crossovers, and push-ups.

Once you reach a certain level of strength, push-ups are no longer an effective chest strengthening tool. In this case, you need to use weights, for example, placing a weight plate on your back.

You can also perform them at the end of your workout, as a final exercise.

What you need to know about chest training for girls?

Now that we've cleared up the myths, let's talk about how to train your chest:

• Using light weights to tone up is not a bad idea, but remember that muscles respond best to heavy loads. If you lift light weights for a high number of repetitions, you will not achieve serious results, but will only burn calories.
• You won't gain muscle unless you eat a high-calorie diet. Doing heavy exercise on a regular or fat-loss diet will improve your fitness and strength, but your muscles will not increase in size.
• For flat and incline bench presses, perform 8-10 reps. For dumbbell lateral raises, use a range of 10-12 reps.
• Do each exercise in 2-3 approaches. More or less amount may not lead to the desired result.
• When performing multi-joint exercises such as the bench press, rest 1 minute between sets. Try to do them at the beginning of your workout.
• When performing dumbbell flyes, rest 45 seconds between sets. Because you use 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 you're currently following, you can do chest training 2-3 times a week. Include 1 rest day between these workouts.

If you are using a top/bottom split, train your chest along with your upper body.

Let's be honest: these workouts won't make your breasts grow a full size or more. However, if you don't do them, you'll miss the chance to add extra beauty to your hair naturally.

Breast lift exercises

The following workout was created by Comas Keck specifically for women. “Working the chest from a variety of angles with sufficient weight provides the stimulus to increase muscle strength and size. This will help give your breasts a nice shape,” she says.

Exercises to make your breasts firmer

The key to this workout is to lift fairly heavy weights. At the end of each set, you should feel like you could do about 2 more reps, but no more. “Muscles grow when they are challenged with heavy workload,” says Comas Keck. Complete the following workout program 2 times a week.

Exercise No. 1 Bench press with dumbbells

Take dumbbells, lie with your back on a bench and straighten your arms up (A). Lower the dumbbells until they touch the sides of your chest ( IN), and then press them back to their original position. This is one repetition. Do 10 repetitions and without resting, proceed to exercise No. 2.

Exercise No. 2 Push-ups

Take a lying position, place your arms slightly wider than your shoulders, and place your feet close to each other. The body should be in a straight line from head to toe ( A). Lower yourself down until your chest barely touches the floor. Keep your shoulders at a 45° angle to your body ( B). Pause and then return to the starting position. Perform 10 repetitions and rest for 90 seconds.

Repeat exercises 1 and 2 one more time. Rest for 90 seconds and move on to exercise #3.

Exercise No. 3 Incline dumbbell press

Place the bench at a slight incline (about 15-30°), lie on it with your back, and place your feet on the floor. Raise the dumbbells up above your shoulders with your arms fully extended ( A). Slowly lower the dumbbells until they touch the sides of your chest ( IN). Pause and then lift the dumbbells up again. Perform 10 repetitions and without resting, proceed to exercise No. 4.

Exercise No. 4 Dumbbell raises to the sides while lying on a bench

Lie with your back on a horizontal bench and place your feet on the floor. Raise the dumbbells up at shoulder level and bend your arms slightly ( A). Without straightening your arms, spread the dumbbells to the sides so that your elbows are at chest level ( IN), and then lift back to the starting position. Do 10 reps. Rest for 90 seconds.

Repeat exercises 3 and 4.

A set of exercises for the pectoral muscles for women

If these workouts seem easy, you can add a few basic exercises to them.

Workout A
1. Dumbbell bench press with medium grip 3 sets of 8 reps, 60 seconds rest
2. bringing the arms together in a crossover on an inclined bench 2 sets of 10 reps, 45 seconds rest
3. Push-ups 2 sets of 15 reps, 30 seconds rest

Workout B
1. Incline bench press with medium grip 3 sets of 10 reps, 60 seconds rest
2. Dumbbell flyes 2 sets of 12 reps, 45 seconds rest

Do exercises for girls to grow their pectoral muscles - this is the best way to slightly lift your breasts at home. They help get your “girls” back in shape and prevent sagging. In fact, with developed pectoral muscles, your posture will become better and your overall silhouette more attractive. Therefore, dear girls, away with tight bras with a push-up effect! Do this set of 15 exercises and in a couple of weeks you will already see the results.

Before starting any workout at the gym or at home, it is important to stretch the target muscles to prevent injury.

Performing a standing chest stretch:

1. Stand up straight, straighten your back, pull in your stomach;
2. Pull your shoulders back and raise your arms, bending them at the elbows so that your forearms are parallel to your face;
3. Pull your arms back and open your chest;
4. Stay in this position for 20-30 seconds.

Sets and reps– 2 to 5;

Rest- 10 Seconds;

Camel pose opens the chest and stretches it well. It also stretches the back muscles well.

Performing the Camel exercise:

1. Get down on your knees, spread them a little to the sides;
2. Bend back, grab your heels with your hands;
3. Open your chest and feel the stretch in your chest and back;
4. Stay in this position for 30 seconds.

Sets and reps– 2 to 5;

Rest- 10 Seconds;

This exercise works both the chest and upper back muscles. Exercise for beginners. You will need a pair of dumbbells.

Performing seated dumbbell raises:

1. Sit on a bench, straighten your back, feet shoulder-width apart, shoulders pulled back, stomach pulled in;
2. Take a dumbbell in each hand and lower it down;
3. As you exhale, raise your arms to shoulder level;
4. As you inhale, lower your arms.

Sets and reps– 2 to 12;

Rest- 10 Seconds;

1. Lying dumbbell fly

This exercise is similar to the previous one and is one of the most effective for pumping up the pectoral muscles. All you need is a pair of dumbbells and a fitball.

Performing lying dumbbell flyes:

1. Sit on a fitball, hold a dumbbell in each hand. Place your feet slightly wider than your shoulders, straighten your back;
2. Step forward until your body is parallel to the floor and only your shoulders are touching the ball. Make sure your abs are tense and your hips, pelvis and chest are at the same level;
3. Raise your arms up above your chest, turn your hands to face each other;
4. As you exhale, spread your arms to the sides and lower until the dumbbells are at chest level;
5. Inhaling

Sets and reps– 3 to 10;

Rest- 10 Seconds;

1. Bent over dumbbell press

The incline dumbbell press is great for pumping up your pectoral muscles and requires an incline bench to perform it. The same exercise can be performed in a neutral position and with a negative angle. All 3 options work different areas of the same muscles.

Performing an incline dumbbell press:

1. Lie on a bench with an incline, straighten your back, pull your shoulders back;
2. Take a dumbbell in each hand, lift it up, turn your hands forward;
3. Lower the dumbbells down, bending your arms at a 90-degree angle;
4. As you inhale, return to the starting position. At the top point, the dumbbells should touch each other.

Sets and reps– 3 to 15;

Rest- 10 Seconds;

The bench press is one of the main exercises for the pectoral muscles. It can be performed in either a neutral, inclined or negative angle position.

Performing a bench press:

1. Lie down on a bench, your back is straight, your stomach is pulled in. The feet rest completely on the floor slightly wider than the shoulders;
2. Place your hands so that your forearms are perpendicular to the floor. Firmly grasp the barbell with your hands facing forward;
3. As you inhale, slowly press the barbell up, straightening your elbows;
4. Stay in this position for a second and exhale as you lower down.

Sets and reps– 3 to 10;

Rest- 10 Seconds;

Wide push-ups - regular push-ups, but with a wide arm position. They work the pectoral muscles more precisely due to the wide position of the arms.

Performing wide push-ups:

1. Take the starting position for push-ups, back straight, abs tense;
2. Place your hands wider than shoulder-width apart;
3. Go down as low as possible, bending your elbows;
4. Return to the starting position.

Sets and reps– 3 to 10;

Rest– 15 seconds;

Incline push-ups put more stress on the pectoral muscles than classic push-ups. You can use a stability ball or other elevated device.

Performing bent push-ups:

1. Take the starting position for push-ups, place your feet on a hill;
2. Do 5 regular push-ups.

Sets and reps– 3 to 5;

Rest- 10 Seconds;

1. Push-ups with medicine ball

This is a difficult version of push-ups, but with a little practice you will succeed. You will need 2 medicine balls.

Performing push-ups with a medicine ball:

1. Place 2 medicine balls on the floor, shoulder-width apart;
2. Place your hands on the balls, stretch your legs back. Stand on your toes;
3. Bend your elbows, lower yourself down and return to the starting position.

Sets and reps– 3 to 7;

Rest- 10 Seconds;

1. Plank with dumbbells

The plank is great for strengthening your core muscles, and a little modification can make it very effective for strengthening the pectoral muscles.

Performing a plank with dumbbells:

1. Place 2 dumbbells on the floor shoulder-width apart;
2. Kneel down, lean forward and grab the dumbbells with both hands. The dumbbells should be positioned clearly in line with the shoulders and elbows;
3. Holding the dumbbells tightly, straighten your legs. Feet should be shoulder-width apart;
4. Lift the right dumbbell and turn to the right. Keep your right hand straight and look at the dumbbell. With your left hand, hold the other dumbbell tightly. You can also turn your left leg to maintain balance;
5. Slowly return to the starting position;
6. Repeat the same on the other side.

Sets and reps– 3 to 10;

Rest- 10 Seconds;

1. Dumbbell Glute Bridge Bench Press

This exercise works the muscles of the lower back, buttocks, thighs and pectoral muscles. You will need 2 dumbbells.

Performing a dumbbell bench press in a gluteal bridge:

1. Hold a dumbbell in each hand and lie on your back. Bend your knees with your feet flat on the floor. Stretch your arms up, turn your hands forward;
2. Lift your hips off the floor, squeeze your glutes, and slowly lower the dumbbells into a “V” shape with your arms. Lower your arms until the dumbbells almost touch your chest;
3. Return your hands to the starting position.

Sets and reps– 3 to 12;

Rest- 10 Seconds;

1. Dumbbell Overhead Press

Yes, this exercise is aimed at pumping up the shoulders, but it also works the chest muscles. Take a dumbbell in each hand and move forward.

Performing dumbbell overhead press:

1. Stand straight, feet wider than shoulder-width apart;
2. Raise your arms so that your shoulders are parallel to the floor and your forearms are perpendicular to your shoulders. Turn your hands forward. This is the starting position;
3. Press the dumbbells upward in an arch, bringing them together at the top point. Don't straighten your arms;
4. Return your hands to the starting position.

Sets and reps– 3 to 12;

Rest- 10 Seconds;

1. Reduction of hands while standing

This exercise may seem difficult, which in principle it is. You will need an expander and a stable support.

Performing hand pinch while standing:

1. Secure the expander to the support. Turn around, grab the handles of the expander and step forward. Stop when you feel the stretch. Bring one leg forward, slightly bend your elbows (further behind your back), keep your hands at chest level, facing the floor. This is the starting position;
2. Straighten your arms and bring them in front of you;
3. Slowly return your hands to the starting position;
4. Do 6 reps, then switch legs and repeat.

Sets and reps– 3 to 6;

Rest- 10 Seconds;

1. Isometric exercise for the pectoral muscles

You don't need any equipment for this exercise. This exercise is isometric, which involves using only the strength of your body to work the muscles.

Performing an isometric exercise for the pectoral muscles:

1. Stand straight, feet shoulder-width apart, back straight, shoulders relaxed;
2. Squeeze your palms tightly at chest level;
3. Stay in this position for 10 seconds;
4. Relax your arms and lower.

Sets and reps– 2 to 10;

Rest- 10 Seconds;

Wall push-ups burn calories well and tone your muscles. They are aimed at working the muscles of the chest, biceps, deltoids, rhomboids and core muscles.

Performing wall push-ups:

1. Stand at a distance of 60-90 cm from the wall. Place your hands on the wall shoulder-width apart. Your arms should be level with your shoulders. This is the starting position;
2. Bend your elbows and, while inhaling, bring your chest as close to the wall as possible;
3. As you exhale, return to the starting position. The head should be in line with the shoulders, the buttocks should be pulled in, and the abs should be tense.

Sets and reps– 3 to 10;

Rest- 10 Seconds.

These are the 15 most effective chest exercises for women. We’ll tell you a little more about the benefits of these exercises.

Benefits of chest exercises

In addition to lifting the chest and increasing strength and posture, these basic exercises have a lot of benefits for women of all ages, namely:

• Exercises for the chest muscles will not affect its size, but may slightly lift it. These exercises help prevent breast sagging;
• These exercises will not make your breasts hard. They pump up the pectoral muscles, which are located at the base of the chest. Thus, the breasts become more raised and look fuller;
• Correctly working out the pectoral muscles also tones the muscles of the arms and upper back, since most of these exercises work the triceps, biceps and deltoids .

Chest exercises help tone and strengthen your upper body. A pumped up top will give you slimness and strength. Don’t hesitate, pick up the dumbbells and go ahead, dear ladies!

Woman is given beauty by nature. This is the greatest wealth that is worth protecting and maintaining. Some choose a diet, others choose surgery, and some take the more difficult path of long and hard training doing special exercises for the pectoral muscles!

And they turn out to be right!

• helps you stay in great shape;
• improves mood;
• heals the body;
• improves coordination;
• strengthens the heart muscle, minimizing the possibility of developing serious diseases;
• burns extra calories;
• maintains energy balance, promoting more productive activity;
• increases life expectancy.

exercises for the pectoral muscles

Taking note of these rules, we have developed a complex that includes exercises for the pectoral muscles for women who want to improve their body health and strengthen all groups of pectoral muscles.

The complex is designed in such a way that you can easily train both in the gym and at home. The exercises do not require a special level of training, but each has detailed instructions with mandatory conditions for implementation.

In the gym, an experienced instructor will tell you how to complete the task, but at home you control the process yourself. Therefore, our recommendations will help make the lesson as effective as possible.

Remember that the pectoral exercise is aimed at maintaining muscle tone. It does not tolerate hasty movements and lack of motivation. Before you start training in our program, ask yourself what you want to achieve, what qualities and skills you will need for this, what equipment you should purchase in order to continue training not only in the gym, but also at home. This is the approach that will lead you to maximum results.

As you perform the chest exercise, concentrate on it. If you feel discomfort, reduce the load and return to the task after a while. Feel your body, do not allow it to show unreasonable laziness and do not allow excessive activity. Fanaticism has never benefited anyone.

Core muscles of the chest

Before we rush into battle, let's look at which pectoral muscle groups we will be working on.

As you can see, the pectoral muscles are quite diverse and each has a specific function, and together they keep our body in good shape.

A set of exercises to increase and strengthen the pectoral muscles

Often, when choosing this particular set of exercises for herself, a woman thinks that at the end of the training she can count on a full breast shape.

However, the pectoral muscles should not be confused with the mammary glands, which have nothing in them that can be trained and built up.

But you can work with the pectoral muscles and achieve good results. Thanks to special exercises, you will strengthen your chest, increase the volume of your pectoral muscles and conquer everyone with your spectacular appearance.

So let's get started!

Push-ups for girls on their knees

This exercise trains several muscles at once: the pectoralis major muscle, gluteal muscles, abdominal and thigh muscles, and also uses the elbow muscle and triceps.

Required condition: don't slouch! The head, shoulders, pelvis and knees should be in one line.

Correct position: lying position, arms slightly wider than shoulders, palms pressed to the floor.

The essence of the exercise– from a horizontal position with bent arms, you should move to a position at an angle of about 45 degrees with straightened arms. The legs are bent at the knees at this time. The body weight is supported on the arms.

As soon as you learn how to do the exercise correctly, you can start doing it on one knee.

The exercise effectively trains a whole group of muscles: the pectoralis major, serratus anterior, and abdominal muscles.

Required condition: your body is a straight line, you should not squeeze your shoulder blades together.

Correct position: rest your hands on the bar, move your body to such a distance that your arms are at an angle of 90 degrees and fully extended.

When performing the exercise, you should transfer your own weight to your arms, while they bend at the elbow joint, and you control the process of tension of your muscles. Do not hurry. The main thing is not the pace, but the quality.

Bench press

The exercise helps develop the pectoralis major muscle, latissimus dorsi muscle, effectively affects the abdominal muscles, biceps, shoulder muscles, and develops triceps.

Required condition: Should not retract your shoulder blades.

Correct position: Sit comfortably on the machine bench, straighten your back, the handles should be slightly higher than your chest. To make it easier to perform the exercise, place your legs bent at the knees on a bench.

The point of the exercise is that you need to lift the handles of the simulator up and then lower it to the starting position, feeling how the muscles tense. That is why you should not rush.

The main difficulty is that the bench is inclined, which means a large range of movements is allowed. The result is better muscle development and a high degree of control over the amplitude of arm movement.

Required condition: leave a distance of 15 cm between dumbbells.

Correct position: The inclination of the bench should be 15 - 35 degrees. As a support, use your feet, which are conveniently placed on the floor or on a bench.

You should lift the dumbbells only when you are in a horizontal position, in one swing motion towards your knees. As you lift the dumbbells, you will notice that your elbows will be slightly apart. Dumbbells should be held slightly above chest level.

During the exercise, you need to lift the dumbbells until your arms are straight, and then lower them, bending your arms at the elbow joint and feeling how the muscles tense.

Bench press for girls

The exercise is one of the basic ones, which means it is the most effective, because it involves several muscle groups at once: the pectoralis major and the entire group of shoulder muscles.

Required condition: do not increase the load until you achieve the correct execution of the exercise. Avoid springy movements and high speed. You are not performing a standard, but a task that will improve your physical fitness. Take it seriously.

Correct position: Sit comfortably on the bench, while keeping your back straight. To avoid unnecessary bending during the exercise, bring your legs into a bent position and place them on the bench. If the size of the bench does not allow, the feet are placed on the floor. The barbell should be grasped with your hands wider than your shoulders.

During the exercise, you must move up and down without letting go of the barbell.

The exercise is included in the group of basic ones, i.e. involves several muscles and joints at once, namely the serratus anterior, pectoralis major, latissimus muscles, triceps, etc.

Required condition: Don't swing, make sure your shoulders don't rise or collapse in front.

Correct position: your arms rest on the bars, your torso leans forward a little, your chest is straightened.

During the exercise, you need to bend your arms and lower your body until you feel your chest and arm muscles stretch. Muscles must be kept in good shape and their tension controlled.

The exercise belongs to the group of auxiliary ones with the presence of pushing movements.

Required condition: The weight of the body rests not on the back, but on the sit bones. Perform every movement while controlling the process.

Correct position: Sit on the machine bench, maintaining a flat back position and a one-line position of your elbows and shoulders. The pillows should rest against your forearms. The exercise machine has a special support for the legs.

The essence of the exercise is to bring the pads of the simulator together until they are completely closed. After a short rest, during which you slowly return to the starting position, the action is repeated.

This is an auxiliary exercise that targets the pectoralis major muscle.

Required condition: You cannot fully extend your arms at the elbow joints. It should remain about 10 degrees.

Correct position: Lie on the bench with your back, place your bent legs either on the bench or lower them to the floor for support.

The point of the exercise: you lift the dumbbells above you and lower them, leaving your elbow not fully bent.

Included in the group of auxiliary exercises that engage the deep, minor and major pectoral muscles.

Required condition: leave your arms slightly bent at the elbow joint.

Correct stance: Take an intermediate position between the upper blocks and grab the crossover handles. It is allowed to put one foot forward for support. No need to strain your legs and back. Take a position that is comfortable for you, bending your legs slightly and leaning forward.

While performing the exercise, try to feel the load. Don't try to do more and use the force of inertia. This is how the exercise loses its effect.

Exercises to maintain breast tone and firmness at home

We don’t always have the opportunity to regularly visit the gym, so we have developed a set of effective exercises so that you can do your own workouts at home and pump up your muscles if necessary at any time. The exercises will not take much time, but will maintain the tone and elasticity of your breasts.

Clutch

Required condition: do not relax muscle tension.

Correct stance: vertical position, straight back, bend your arms at the elbow and place them at chest level.

When starting the exercise, you should clasp your fingers, and during its execution, try to spread them on different sides, using only the strength of the pectoral muscles.

Shrinking

Required condition: don't let go of your palms.

Correct stance: straight back, arms located at chest level, with palms aligned.

As you perform the exercise, pay attention to the force with which you press on your palms. They should be pressed together for three to five seconds. Repeat the exercise 10 times.

"Breaststroke"

Required condition: your muscles should be tense. This is the main meaning of this exercise.

Correct stance: close to the wall. All parts of the body touch the surface of the wall.

When performing the exercise, make circular movements with your hands only along the plane of the wall. Imagine that you are swimming and you need to overcome water pressure. Perform a hundred of these movements.

Exercises for the pectoral muscles for women at home

Yes Yes! Even your home can be turned into a gym! And if you have special equipment, the effectiveness of the lesson doubles! So feel free to grab the dumbbells and be patient - push-ups are waiting for you!

Perform 15 – 20 push-ups

Required condition: Avoid bending your knees!

Correct stance: the legs are pressed tightly together or slightly apart, the palms are located slightly further than the shoulders, the body is in a horizontal position relative to the floor.

When performing the exercise, you should lower yourself closer to the floor, under no circumstances falling on it, but maintaining your body weight.

Perform 30 wall push-ups

Required condition: do not bend your legs and back! Repeat the exercise 3 times. Don't overload yourself, especially in the first lessons.

Correct stance: feet together, hands resting on the wall. Your body becomes one straight line. You need to be located at a distance of 10 cm from the wall.

It is allowed to perform the exercise on your toes.

Perform 10 dumbbell swings, repeating the exercise 3 times

Required condition: keep your back, elbows should be bent.

Correct stance: Squat down a little, taking the position of a skier, bend forward a little. Dumbbells are ski poles.

Keep your movements smooth as you perform. Hands should be at chest level with obligatory fixation for a few seconds. You can make alternating swings or simultaneous movements with your hands.

We looked at many exercises that are effectively used both in the gym and at home. All of them are designed to help increase the volume of your pectoral muscles, maintain their tone, and at the same time improve your mood.

After all, science has proven that physical exercise helps produce the happiness hormone. So with each session you not only improve your physical fitness, but also get an excellent means of combating stress.

Things to think about

However, the success of training can be judged not only by the effort expended and good mood, but also by the lifestyle you lead. To build muscle and get the maximum effect, it is important to follow a proper diet, listen to your body, respond to illness in a timely manner and respect water. After all, it is the main medicine that we use throughout our lives.

Love yourself, respect your body and get the most out of your workouts - these are the three components of a successful lady, ready to pierce with arrows of charm everyone who comes her way!

Chest exercisers are most often used at home: reducing body fat, developing muscles, preventing diseases of the cardiovascular system, etc. Let's try to look at the main nuances related to the purchase and use of this type of sports equipment.

First you need to decide on the goals that you want to achieve by purchasing chest exercise equipment. That is, does the purchase make sense, or is it better to take highly specialized equipment?

Replacing basic exercises

Most home athletes are afraid or even unable to perform basic barbell racks. In this case, chest exercisers are a great alternative. This is especially true for older athletes, beginners in sports, solo exercises without insurance, as well as for those who are rehabilitating after injuries or operations.

Point load on the chest

Almost all types of physical activity affect one way or another, therefore, the simulator can provide a clearly noticeable increase in strength indicators. This goal, in addition to muscle mass, also increases the volume of the chest.

Aesthetics

With the help of such sports equipment, you can work out a specific muscle group, while basic exercises exclude such emphasis, that is, do not shoot sparrows with a cannon. This goal is very often faced by experienced athletes who want to correct specific shortcomings in building their muscles. Women also set similar goals, developing only the muscle group that they want to develop.

It is also worth noting that good chest exercisers can serve two or three purposes at once, so the choice must be approached with the utmost seriousness and awareness.

Types of simulators

This kind of sports equipment can be divided according to two criteria - the type of load and the exercise performed. The load trainer can be stacked or plate loaded. The first type has a set of standard weights, which allows the athlete to select the weight he needs before starting the exercises. Stacks are great for use at home, as well as for beginners and people undergoing post-traumatic or post-operative rehabilitation.

Disc sports equipment is the choice of experienced athletes and athletes who are accustomed to varied and heavy weights. Most often, this kind of simulators can be seen in gyms, fitness clubs and other specialized sports institutions.

Exercises and types of chest machines

Depending on what kind of exercise needs to be performed, the following types of simulators can be distinguished:

• Chest press on the machine. One of the most popular exercises for beginners and for those recovering from injury or surgery.
• Seated press. This is a fairly large and diverse group of exercise machines that work effectively for the aesthetic development of muscle mass. The group differs in height, coverage width, trajectory and inclination.
• (from the shoulders). Development of the upper chest and deltoid muscles.
• Butterfly. Quite a popular training group and is mainly aimed at body aesthetics. The exercise can be performed in different ways (trajectory, grip, etc.), changing the power accents where necessary.
• Crossover. This type of equipment allows you to perform unique exercises due to the free trajectory of the pull. The simulator provides an accentuated load on the muscles and allows for “explosive” work. This is a great alternative to basic free weight exercises like dumbbell flyes.
• Pullover. An extremely popular exercise among experienced athletes. Provides a targeted load on the back muscles and chest.
• Pulldowns (rowing). In addition to the pectoral muscles, the back and arms are developing. Excellent and can be recommended to literally everyone.
• This kind of equipment is universal and usually includes rowing and butterfly. The exercises are perfect for beginner athletes and for the aesthetic development of the body. Many marketers have given the name to such sports equipment as “breast enlargement exercise machine.”

Reviews about the simulators vary greatly: beginners like the “press” equipment and multifunctional equipment, while professional athletes prefer a highly specialized focus and, except for pullover with a crossover, do not take anything seriously, considering the rest an amateur perversion. But in any case, you need to choose equipment for specific needs and tasks, so each athlete will have their own simulator.

Placement of the simulator

This type of simulator can be placed in a small room, since most models have a compact design. The only exceptions include crossovers, which, due to their design features, require large areas.

Multi-stations are an excellent choice for home practice. With a relatively small footprint, they have very good returns along with good functionality. In general, for the home it is wiser to choose not highly specialized equipment, but something universal, that is, giving a wide load: presses, rowing, rowing, etc.

It is also worth noting that exercise machines with free weights (disk storage) require additional space, so they are less relevant for the home, unlike stack machines.

Men's and women's exercise equipment

The difference in equipment for women and men is due only to aesthetic considerations. A trainer for female breasts and figure can do without building up the chest with excessive development of the arms. Specifically for the female half, equipment with an emphasis on muscle development, such as butterfly and crossover, as well as multi-station, is perfect. Rowing machines or all kinds of presses are used much less frequently.

Men can successfully use almost all types of sports equipment without fear of excess muscle growth. The choice depends only on the goals set, but if, after achieving it, some more muscle has grown somewhere, then the man will only be happy about it.

Popular models for home

Small hand-held exercise equipment firmly holds the top spot in the popularity of home sports equipment. They take up minimal space, are easy to operate and do not require any special skills. Let's consider the most distinguished models of such simulators.

"Easy Curves"

The Easy Curves chest trainer was invented by a woman and is built on the principle of double resistance, which occurs at the moment of contraction and expansion. During the exercises, almost all the pectoral muscles are used, thereby helping to strengthen, increase and lift the forms. And what is important is that the simulator creates a balanced load on each side of the body.

According to the developers of Easy Curves, the equipment can significantly improve the functioning of the respiratory system with a daily five-minute exercise. After a month of use, your breathing rhythm will become much better. This is especially useful for people who quit smoking - eating instead of a cigarette. The design of “Easy Curves” allows you to store it under the bed or on a shelf, so it is enviably popular among customers, and its ease of use makes this chest exerciser universal and widely in demand. Reviews about Easy Curves are entirely positive, so it can be recommended to any novice athletes or people undergoing post-operative and post-traumatic rehabilitation.

Shake Weight

The exercise machine does a great job of strengthening your chest at home. Just like Easy Curves, Shake Waite takes up very little space and resembles a dumbbell in its appearance. The designers have done a good job with the development and implementation of new technologies, thereby increasing the effectiveness of the simulator (compared to a conventional dumbbell) significantly.

The main feature of this simulator is the use of dynamic inertia. That is, it begins to work during shaking, which means always when we exercise. “Neck” causes muscles to contract at an amazing speed - up to 250 times a minute. During training, the “dumbbell” itself sets you the desired rhythm and forces you to maintain it during training.

As the developers assure, 6 minutes a day - and your chest, shoulders and arms will become irresistible. Both beginners and professionals give very flattering reviews about the simulator, so we can recommend it to almost anyone.