LADIES: Do you avoid chest training? I was surprised during recent conversations with friends who say they do. Just because we have breasts doesn’t mean we don’t need to train our chest. In addition to avoiding strength imbalances that can lead to injury, chest training provides some great benefits we can’t ignore:
Perkier Breasts: If you fear chest training reduces breast size, that’s not the case (overall body fat reduction is the culprit). As the chest muscles get bigger, they’ll actually lift up the breasts so they sit a little higher and fuller on your chest. The incline press shown here helps build your upper pec fibers, which I find the most visible development on my chest. .
Improved Daily Living: If your pecs are weak, performing daily activities like pushing a stroller or a heavy door, loading your grocery bags, picking up your child, or lifting that 5 gallon jug for your water dispenser can be a challenge. Boosting your pec strength means you’ll need less help with these daily tasks. As a bonus, regular chest training will also help build beautiful round shoulders and kick-ass triceps .
Improved Posture: Slouching over a computer all day, or simply avoiding chest training, can shorten your chest muscle fibers while lengthening your back muscles. The result is a slouched, forward rounded shoulder appearance. Training chest at least once per week will help stretch and elongate these muscles for better posture. .
The good news is all you need for an effective chest workout is a variety of dumbbells + an adjustable bench or floor mat:
-Select 3-4 of the following exercises: flat, incline, and decline chest press, chest flys, and push ups. .
-Perform three sets of each exercise at 10-12 reps each.
-Be sure you use enough weight so the last two reps are challenging. Trust me, you’ll be surprised at how much you can press! Increase the weight as you become stronger. .
-I like to save push ups as a finisher and rep to failure. Happy training! #neverskipchestday #chestpress #girlswholiftweights #fitnessgirlmotivation #goheavyorgohome