#girlswhotrainchest

Instagram photos and videos

#girlswhotrainchest#chestday#girlswholift#fitness#chestworkout#girlswithmuscle#bodybuilding#fitfam#fit#fitspo#workout#gym#gains#1stphorm#hypothyroidism#duespaid#legionofboom#hypothyroid#iam1stphorm#fitnessmotivation#bikiniathlete#bikinicompetitor#benchpress#goals#bench#triceps#fitchick#gymaddict#fitgirls

Hashtags #girlswhotrainchest for Instagram

This was both a loss and a win. It’s a loss because I came ready to take a plate today, it just wasn’t groovin but a win because I don’t think I’ve ever pushed myself through a lift so hard EVER! I considered giving up multiple times throughout this endless rep BUT my mama raised a stubborn bitch 😂
57.5 @ RPE ERROR🙅🏻‍♀️ ..... its coming just need to be patient ☺️😉 @lifty_ifti_desserts on hand with the lift off and spot ..... never touches my bar unless I’m actually dying 😂🔥👌🏼 #Powerlifter #Powerlifting #Bench #Squat #Deadlift #Lift #Lifter #Strong #BenchPress #Strength #Athlete #Sports #Exercise #StrongGirls #GirlsWhoPowerlift #GirlsWhoBench #GirlsWhoTrainChest #Fitness #Chest #InYourOwnTimeMate #Patience


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Short and sweet little workout for the coconuts ladies 😂🥥 don’t be afraid to train chest!! I know I struggle with this personally because i don’t always make training chest a priority, but since growing my shoulders is a huge goal for me, I have to work on all the muscles around them too. Your body needs PROGRESSIVE OVERLOAD in order to GROW and adapt. Constantly doing the same thing and never adding in new challenges will never allow for new growth. Don’t know where to start? That’s okay... ➡️swipe for a challenging but basic lift ❤️.
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#fitfam #fitgirls #fitness #fitnessmotivation #girlswhotrainchest #chestday


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That feeling of accomplishment when you finally pushed past the pout you were stuck for few weeks. Having squats and deadlifts progressing so well and failing on bench was driving me crazy, to a point I was dreading chest days all together. Today I came with a thought I got to get that done, checked in my head all coaches pointers on bench press and it finally happened. 125x2 for a girl that hair 2 month ago would just do 65 for reps is a big deal!
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As always workout powered by Pre Kaged pre-workout by @kagedmusclesupps get yours with 10% off use link in the bio!


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At some point it changed from how I looked to what I could do...I don’t look in the mirror everyday and love my reflection but I know what I’m capable of and right now that means more 🙏🏽


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My strength is FINALLY coming back!!! You guys have no idea how excited I am! My strength took a huge decline over the past few months with work and moving and getting back into the groove of a consistent training schedule. -
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For a little bit there I hated being in the gym and had ZERO motivation and drive to be in there. It didn’t give me joy anymore and felt like a chore. So I took a break. I changed my training. I started yoga and spin class and doing the WERQ dance fitness. -
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Now, I’m back to what I love in weight training, although I miss my WERQ with miss @kaylathomas.fitness and @muddymama413 😢. So today I hit 6 reps with the 40lb dumbbells on chest press! 2 more than last week and I still have an injured ankle. Woot woot!! Perfect training session and exactly what I needed today. Happy Friday everyone!! P.S. peep that new @1stphorm hoodie, it’s amazingly soft and I love it. Get your hands on it with the link in my bio!
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#1stphorm #iam1stphorm #legionofboom #duespaid #chestworkout #chestday #fit #fitness #fitfam #fitspo #girlswholift #girlswithmuscle #girlswhotrainchest #bikiniathlete #bikinicompetitor #offseason #backtome #findingmywhy #hypothyroidism #hypothyroid #thyroidwarrior


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Happy national fitness day! .
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Today we found my 1 rep max on bench which 45kg
I tried 50kg but got burried🤣
Last week we found my 1 rep max on squat which was 77.5kg 🏋🏼‍♀️
All this done whilst only weighing 48kg & on a low carb prep diet 💪🏻 Pretty happy with these so far
I know I'll smash them when I'm back in a bulking weight
Next week were doing my 1 rep deadlift .
Getting these to work out my percentages for starting on a new strength programme next week after my last fitness competition  on Sunday .
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I continued the session working on hypertrophy reps 10-12 on my chest & shoulders, whilst matt done his 5x5 or 5x5 for his strength training .
Can't wait to join him next week 💪🏻 @puttock_sisu_fit
Never a dull moment in the gym with you 😘
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#couplesthattraintogether #couplegoals #strengthtraining #hypertrophy #programme #learnbydoing #personaltraining #personaltrainer #fitness #fitspo #nationalfitnessday #chestday #bouldershoulders #prep #preplife #musthavebeenchestday #onerepmax #powerlifting #bulk #fitnessmodel #fitnessmotivation #girlswhotrainchest #girlswholift #girlswhosquat #womanpower #strongnotskinny #crossfit  #tattooedmuscle #postworkoutpump #girlswithmuscle


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Fact bathrooms have the best lighting. Got a nice chest lift in today and was super pumped to hit 4 reps with the 40lb dumbbells, which I haven’t hit in a HOT minute. Finally feeling back to normal in my lifts and getting more back to my happy place. Sometimes you just need that little break from the gym to get yourself back to where you were mentally. Happy Wednesday everyone!
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#chestday #chestworkout #girlswithmuscle #girlswholift #girlswhotrainchest #fit #fitness #fitfam #fitspo #bikiniathlete #bikinicompetitor #1stphorm #iam1stphorm #legionofboom #duespaid #hypothyroidism #hypothyroid #thyroidwarrior


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Here are a couple chest exercises from last night. I’ve actually been training chest quite a bit & I’m really starting to see a difference 🙃 yes ladies, you should train the boobies just like any other muscle group.

Happy Monday!! Be productive & drink ur water 💋💋


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Another pretty good workout in the books today. It’s so nice to be out of my funk and training again like I used to. For awhile there my pure desire to train was absolutely gone. It felt like a chore I had to do and my heart just wasn’t in it when I’d get started. I was just going through the motions. -
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It was the stress of work, getting ready to move and have this huge life change and then when we moved it was making sure I was getting the apartment settled in for us and getting Parker comfortable in his new home and ya... the last thing on my mind was working out honestly. -
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Now we’re about 95% settled in, Parker is completely used to his new home and I’m able to focus on me now. I got a job, which is a huge relief, and joined the gym with Martin. -
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Today was also the first day I’ve benched in I can’t even tell you how long. I worked up to 95lbs for a double, I’ll take it after such a long time, and since 110lbs was my max from before. My arms are pretty sore from that chest and arms workout since I did an OG @cwteamwilson workout from my first prep. Gotta start back where it all began sometimes. Happy Wednesday everyone!
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#1stphorm #iam1stphorm #legionofboom #duespaid #1stphormlegionnaire #chestworkout #chestday #arms #biceps #triceps #girlswhotrainchest #fit #fitness #fitfam #fitspo #girlswholift #girlswithmuscle #bikiniathlete #bikinicompetitor #hypothyroidism #hypothyroid #jessrogersfitness #findingmywhyagain #workout #determination


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Happy Sunday! Early morning chest sesh with @tracy_fitrn and @swoleseph_d . Warmed up to heavy dumbbell presses 4x8@130lbs, incline machine press 5x12, and pec deck 4x12. Have an awesome day! #bodybuilding #chestday #pecs #pecsfordays #girlswhotrainchest #girlswholift #fitcouple #fitover40 #sundayfunday #offtochurch


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Bookmark this and tag a friend who wants boulder shoulders and a strong chest split. Yes: this weeks #workoutwednesday is starting with the BENCH.
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PAUSE Barbell Bench Press 5x8-12
I love incorporating a pause at the bottom of each rep to increase the total time under tension. This leads to more muscle growth and more strength and power in your traditional bench press.
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Seated Shoulder Press w/ static hold 4x10e, then AMRAP together
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Triple Set: Seated Arnold Press 3x10
Lateral Raises 3x12
Push Ups 3x10
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Superset: Single Am Laterals 4x10e
Lying Around the Worlds 4x10
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Superset: Single Arm Rear Delt Flys 3x15e
Single Arm Face Pulls 3x10e
Done 1 arm at a time.
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Hope you enjoy this workout! If you’re bored during your lifts, hit a plateau with your results, or have no clue how to get the changes you want, I’m taking online and in person clients for training so hit me with a DM!


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#tbt to a rare site from yesterday...CHEST TRAINING 😝 Honestly, I kinda liked it(weird I know). Who am I with this nonsense?! 🤷🏼‍♀️ JK chest day isn’t so bad. I added some ab work with each set to keep the core tight. -
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Since I’m new to the chest day workouts I’m keeping this swipe video short & sweet with a lovely chest/ab TRISET...SWIPE ⬅️
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TRISET - 3 sets
1️⃣Dumbbell press x 10
2️⃣Inclined push-up x 10 | Add a push off the bench if your a real chest day beast(not there yet 😋).
3️⃣Stability ball pike x 10 | Keep your core tight to keep yourself stable. -
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#throwbackthursday #chestday #chestworkout #abs #abworkout #fitness #fitnesslove #workoutlove #sweatsession #gymlife #gymworkout #gymvideo #swipevideo #ladieswholift #funworkout #exercise #fitchick #workoutwiththalia #kcmo #kcfitness #genesishealthclubs #liftinglove #stronger


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Get it done ✅
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After a day of basically eating majority of the day yesterday, today has been an extremely busy day driving down to my friends then to Gatwick to get her doggo 🐶 Needless to say, Luna was happy to see us! -
Easily, I could have sacked off the gym this morning, but I dragged my tired little self and actually had a pretty good chest workout! Even decided to throw some burpees and abs in there! 💪🏽
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Life gets busy, and yeah honestly some days you can’t get there, or you physically can’t, but making the effort to get it done when you could easily say no is the difference 👌🏼


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Ah, the chest fly.

This is one of those exercises people either love or hate.

I like it because I find it helps me tap into where my pectorals are. I tend to have my shoulders and triceps take over when I am benching.

I also find it helps my clients with awareness. The chest muscles, especially for females, can be a little confusing. ▪️Rather than thinking about hugging a tree, think about squeezing your biceps together. This will allow you to actually feel the squeeze in your chest. Don't worry if you don't get it right away. It takes practice to get that mind muscle connection.
▪️I suggest starting here before moving to the cables so you have a solid understanding of how it should feel. The motion is more controlled on the machine and allows you to concentrate. ▪️This isn't a go as heavy as you can exercise. You want some intensity, but it's more about the contraction than rushing through the movement. I personally stay away from dumbbell fly's because I can't get the mind muscle connection quite right but love the cables and machine.

Do you do fly's?
#f💪exyourfreedom .
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#fitnessblogger #weightlossjourney#fitnesslife #fitnesstips #weightlosstips #fatburning#fat2fit #gymrat #gymbunnie #mondaychestday #girlswhotrainhard #girlswhotrainchest #icoachwomen #pectoral #gwl


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Ever have a day where you just feel good regardless of how boring the day actually is?!? That was me today. This morning seemed to take FOREVER but it’s fine. I got to hit a solid chest and triceps workout and my wrist held up for the most part since I wore my brace. It’s been a hot minute since I hit a chest workout and I was still able to get 7 reps with the 35lb dumbbells for 2 sets with my bum wrist, pretty excited about that. Chest is normally a boring workout to me but today it wasn’t. I think part of that is because I haven’t hit chest in a while so and I was just in an amazing mood. Ladies please do not disregard working your chest! It helps makes your boobs perkier and it makes you feel strong! So just do it!
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#chestworkout #chestday #girlswhotrainchest #girlswholift #girlswithmuscle #fitfam #fitspo #fit #fitness #fitchick #1stphorm #iam1stphorm #legionofboom #duespaid #neversettle #hypothyroid #hypothyroidism #bikiniathlete #bikinicompetitor


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Bookmark this and tag a friend who wants a solid tri-set on their next chest and shoulders day! Let’s hit those delts at all angles and raise our heart rate at the same time for some extra calorie burn. #workoutwednesday
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Bent Over Rear Delt Flys: A classic to hit those hard to reach rear delts, envision that you’re a bird and your arms are wings. Raise up, back, and OUT to find that sweet spot and avoid bringing your larger back muscles or traps into the equation.
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Upright Rows: These will hit your front and lateral delts as well as your traps. Keep the weight heavy enough to be a challenge but light enough that you aren’t bringing your lower body into it. Flare elbows up and out and keep the dumbbells close to you.
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Around the World Flys: Hit your chest from all angles as well as your delts with this exercise. Lie on a bench and focus on not arching your low back. Use a light weight and keep palms faced up to the ceiling the whole time. The lower the dumbbells, the better! Make sure to squeeze the pecs together at the bottom as well.
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I did this tri-set 3 times with each move about 10-12 reps. Tag a friend and try it for yourself!


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Challenge #3 is inspired by @diamondcut_fitness and @livefit_lw 💪🏽. I remember seeing this and thinking “one day” - it’s a little messy but here it is . Just quietly, I’m a little fond of chest day 😉 #pushupchallenge


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As a girl will lifting weights that focus on your chest make you bulky with big pecs like men? NO! I train chest once a week and due to the lack of testosterone in my body it just gives me a toned chest area. Get benching! #chest #chestday #chestworkout #girlswhotrainchest #girlswhobench #girlswhobenchpress #pecs #pecworkout #weights #weightlifting #weighttraining #gym #fitness #gymaddict #fitnessaddict #benchpress #barbell #dumbbell #barbellbenchpress #dumbbellbenchpress #strength #strengthtraining #training #bodybuilding #ladiesthatlift #girlswholift #girlswholiftchest #muscle #fit #puregym


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Why should girls train chest? 1.Avoid injuries 2.Overall body balance. 3.U also target triceps & shoulders. 4.Improves posture. 5.Body strength #girlswhotrainchest #upperbodyworkout #stayactive #staystrong #staypositive


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**Follow My Fitness Page!!! @jessxgatewood ** Chest & Triceps today😍 hit 95 x 2 on that benchhh. I was too proud of myself 🙏🏼 New leggings: @abs2bfitnessapparel they customize them to your measurements, which is a plus if you’re slightly disproportionate (bc same)😂 #leggingsarelife #girlswhotrainchest ?!😍


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What do you do when your bestie is coming to town?? Clear your calendar of course!
Can’t wait to see you @lydia.alyce 😘


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Mid chest session this morning 🏋🏽‍♀️
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When I first started training I used to only focus on legs and completely neglect upper body 🙄 I used to think that training chest was completely useless for a girl 👀 I think a lot of girls feel the same 🤷🏽‍♀️ I’m not going to lie it’s probably my least favourite body part to train but I 100% think that ALL girls should include chest exercises in their workouts 🙋🏽‍♀️ Not only does it make your boobs slightly perkier 😏 it’s also essential for muscular balance in the upper body 🙌🏽 Having strong pecs, along with strong back muscles, can also help with good posture 👌🏽Training chest isn’t just for boys 🙅🏽‍♀️
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Heading to @bodypowerexpo tomorrow 💪🏽 cannot waaaaaaaaait 💃🏽


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A little chest action for ya ! I’m still doing 531 but just a little modified because I’m fixing somethings and that’ll obviously result in a loss of strength therefore I won’t be able to increase the weight this round. So I decided to stick with the same numbers as my previous round. I still struggled like crazy and my shoulder was bothering me today for some reason. But I got through it. .
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Last set on bench 3x5@70,80,90(video)
Played with incline and did a until failure drop set
Decline machine 3x12
Pullovers 3x10
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#happywednesday#happyhumpday#chestday #girlswholift #wendler531 #powerliftingwomen #fitness #fitnessmotivation #girlswhotrainchest #fitgirls #cubs #doyouevenlift #boobiess #workout #xsportfitness


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You cant always be strong but you can always BE BRAVE 👊🏻🤘🏻💪🏻 (aclaro que tengo ambos pies en el piso y que mi espalda no puede estar más pegada al banco xq me estorba el trasero, xq ya hubo alguien que me criticó una vez la postura 🤣😂)... lo importante es que todos los días nos enfrentamos a cosas q nos asusta un poco hacer y que quizá sentimos no tendremos la fortaleza suficiente dentro de nosotros mismos para realizar, lo único q me gustaría decir es que tanto en las cosas pequeñas como en las importantes, te animes a intentarlo y si no lo logras a la primera al menos sabrás q lo intentaste y harás un plan para trabajar y después poder hacer todo lo que te propongas, eso lo aprendí de mis amigos y coaches que jamás me subestiman y siempre me animan a ser mejor @mauro.rb y Daniel Hernández q no tiene Instagram #bebravebeyou #mondaymotivation #girlswhotrain #girlswhotrainchest #chestday #mondayfunday #mondayvibes #strongwomen #girlpower #fitness #fitnessgirl #fitnessmotivation #instagramfitness #fittofattofit #pr #practicemakeperfect #practicemakesbetter #gymoutfit @mystikactive #adamantiumsoul #mondaynightworkout #aksdolls


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⤵Client Charlotte ⤵

#Repost @char_lifts ・・・ 135 for 3 today 💪🏼😌 honestly super proud of what I’ve accomplished in the past few months with the help up my amazing friends and my coach @tokowinsky (@teamyouofficial ) who are constantly keeping me on track and pushing me towards my goals. I love all of you and wouldn’t be me without any of y’all. Much love 😘😌 #bench #biggirlweights #lift #gains #fit #girlswholift #girlswhotrainchest #fitchick #mombod #shreds #goals #fitmom #bodybuilding #spot #friendshipgoals #teamyou #moms that #bench


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135 for 3 today 💪🏼😌 honestly super proud of what I’ve accomplished in the past few months with the help up my amazing friends and my coach @tokowinsky (@teamyouofficial ) who are constantly keeping me on track and pushing me towards my goals. I love all of you and wouldn’t be me without any of y’all. Much love 😘😌 #bench #biggirlweights #lift #gains #fit #girlswholift #girlswhotrainchest #fitchick #mombod #shreds #goals #fitmom #bodybuilding #spot #friendshipgoals #teamyou


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Chest day motivation 🔥
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I know a lot of ladies like to skip chest day. It might be because you don’t know how to, or because having a big chest isn’t one of your goals, (I don’t particularly want massive pecs either 😅).
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It’s important not to neglect any body part, especially if your goals are muscle gain/ strength related as it can lead to muscular imbalances and potential injury. 🙅🏼‍♀️
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Training chest is also great for fat burning because it’s such a large muscle group! Big muscle = more calories burned. And if your goals include getting nice toned shoulders and arms, training chest kills all the birds with one stone 🙌🏼
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I usually train chest twice a week, one ‘heavy’ day for bench press focus and the other for lighter, high volume style training like the one in the video! This is a great place to start 👇🏼
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1) Incline Dumbbell Press:
5x sets - 20reps/15/12/10/8 - start light and increase weight as reps decrease.
2) Cable chest fly superset with push up:
5x sets - 20 reps/15/15/15/15 - AMRAP on pushups in between sets (see me fail on like 4 reps by the end of this 🤣).
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If you’re not used to training chest, make sure to slow down your reps, keep it light and focus on your mind to muscle connection. If you do usually train chest - add this onto the end of your push day for a good finisher 🔥🔥🔥
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Repping the best: @optimumnutrition_nz 🙏🏼
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@optimumnutrition.au @optimumnutrition
#optimumnutrition #onambassador #truestrength #chestday #nzmuscle


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