Chest muscle training for girls. How to pump up a large and elastic chest?

I'll say it straight: the fair sex does not like to train the pectoral muscles, considering their training not only optional, but also one that can harm the female body. The reason for this was a number of legends and myths regarding breast training.

Myth one: the breast will decrease.
Indeed, there was an opinion that barbell or dumbbell bench presses could provoke local fat burning, and it is well known that the mammary glands consist mainly of adipose tissue. Fortunately, the opinion turned out to be erroneous: local fat burning is impossible in principle. So the chest under the influence of training will definitely not decrease.

“But what about bodybuilders?” - you ask. “After all, almost all of them have completely flat chests, unless they have implants in them.” Indeed, this is true not only for most bodybuilding representatives, but also for many fitness girls. But this state of affairs has slightly different reasons: both "bodybuilders" and participants in fitness competitions try to get rid of fat as much as possible. As a result, the mammary glands suffer very significantly - as you remember, they consist mainly of this very fat. It is impossible not to mention also the fact that both the first and the second very often use analogues of male hormones in the preparation process, and their use also negatively affects the volume of the mammary glands.

Taking this opportunity, I note that for a woman it is not physiological to reduce the amount of fat in the body below the mark of 10-13%. These are not men for whom even 5% body fat is acceptable. If you do not fall below 10%, then your chest will not suffer. By the way, pay attention to the representatives of another "iron" sport - powerlifting. The “lifters” press the bar, as they say, “a lot and with taste”, but for some reason their chest does not decrease from this.

Myth two: the chest will become stiffer.
It will not - because there are no muscles in the mammary glands. The pectoral muscles in women are located under the mammary glands.

Finally, there is another myth, but it concerns the choice of exercises for training the pectoral muscles, and we will talk about it a little later.

What can chest muscle training give a girl?
Firstly, training the pectoral muscles will help eliminate the skew that will definitely occur if you “score” completely and irrevocably during a chest workout. And such a bias may well have a negative impact on your posture - you will involuntarily begin to stoop, your chest will seem sunken. Not the best view for a girl, you see.

Secondly, chest training is very energy intensive, that is, it will help you burn a lot of extra kilocalories. In addition, developed pectoral muscles will push your mammary glands up a little, make them seem a little more voluminous.

And now about Myth about exercise choice. For some reason, it is believed that only push-ups from the floor are acceptable for girls, you should not “bother” with other exercises. I will say right away: push-ups, as the main exercise, will not give you absolutely anything; they, of course, can be included in the training program, but only as an additional exercise, for “finishing”. Or as a warm-up before the main workout. Here are some exercises like barbell or dumbbell presses, dips, are able not only to “pump” the pectoral muscles normally, but also to increase the tone of all the muscles of the upper body, in particular, they will have a positive effect on your hands.

Specific example of a training program
I have a ward, Alisa Vodopyan, who not only trains her chest muscles with pleasure, but does it in power style. And her magnificent breasts from this way of doing exercises not only do not decrease, but become more beautiful.

If we talk about the exercises that are included in Alice’s training program, then these are: dips, barbell / dumbbell presses on a horizontal or inclined bench (the barbell press is more suitable as a general developmental exercise for the upper body, the dumbbell press more purposefully “hits” the chest muscles), breeding arms with dumbbells (can be performed both on a horizontal bench and on a bench with a slight back angle) or mixing in a crossover simulator. In this particular case, we will talk about a program that consists of three exercises:

• push-ups on the uneven bars with additional weight;
• dumbbell bench press with a slight inclination of the back;
• information with one hand in the crossover simulator.

I draw your attention, before performing the first exercise - push-ups on bars- you need to warm up thoroughly. The warm-up is best done in a special simulator that uses a counterweight for push-ups, then do one set of push-ups on the uneven bars without a counterweight and without additional weights. When doing push-ups, you need to put your arms wider and lean forward a little, pulling your buttocks back - this way we will reduce the load on the triceps and transfer it to the pectoral muscles, which are our goal.

Second exercise - dumbbell bench press with a slight inclination of the back- performed with shells of considerable weight - one that, if handled with dumbbells with careless conditions, can lead to injury. This means that the help of a trainer or training partner becomes mandatory. Such help will make you feel more confident and will not allow you to be distracted by extraneous moments.