Even though working the chest muscles is something that’s usually associated with men, these are one of the most important muscle groups for women to focus on.
Top Reasons Chest Exercises For Women Are Crucial
1) The pectoralis muscles comprise a large muscle group. Strength training a large muscle group is very important for fat loss, because large muscles require more energy for exercise, as well as more energy for recuperation, than do small muscles.
If a woman skips chest workouts, she will sabotage fat loss goals.
2) Working the “pecs” requires work from the shoulders and arms. Many women seek to tone, shape or sculpt their shoulders and arms, not realizing how helpful chest workouts would be for reaching this goal.
The pecs are recruited when a force is pushed away from the chest at a 90-degree angle to the chest (give or take with the angle). In order for this action to occur, joint action at the shoulders (called adduction) must happen.
However, at some point along the action, the shoulder adduction turns into elbow extension and shoulder flexion.
These next two joint actions require work from the triceps (back of the upper arms) and the anterior deltoid (front of the shoulder), respectively.
A chest workout not only works the pecs, but also the back of the upper arms and front of the shoulders.
This is why women who do pushups and bench presses have nicely sculpted shoulders and firm upper arms, not to mention a tight-looking chest.
3) Tight, trained chest muscles will positively affect the appearance of a woman’s breasts. There is a reason why women who have “buff” physiques never have sagging, limp or “swingy” breasts.
Strong, trained pec muscles support breast tissue, creating more upright, firmer breasts. Conversely, women with drooping, unattractive breasts never have buff physiques.
4) Strength training the chest creates a stronger upper body. A strong upper body is very important for women because it creates more independence in daily living without having to wait for a man to come around and perform a task that requires some “elbow grease.”
5) Chest routines often recruit the “core” muscles (lower back and abs). Pushups in particular do this, especially when combined with a rowing movement using dumbbells.
Best Chest Workouts For Women
Bench Press (Flat And Inclined)
Though this exercise is associated with the big broad chests of men, women need to realize that men get huge chests only from lifting huge amounts of weight.
Benching 100 pounds isn’t going to produce a big chest; ask any man. However, working up to a 100-pound bench press for repetitions will strengthen and tone a woman’s entire upper body, plus burn lots of fat.
Another great chest workout for women, this can be done on a bench as well as stability ball.
Hand position can be neutral grip (palms facing each other), prone (palms facing forward) and even supine (palms facing head). In fact, the press can begin with a neutral grip and transition to a prone grip at the top.
Chest Exercises For Women Should Always Include The Pushup
Beginners can do these off their knees; off their feet but with their hands elevated, such as off of bench; or while standing with hands against a wall bar.
This can be done with seated pressing equipment using weight stacks or weight plates, or with tension bands.
With tension bands, loop the midpoint around a stable anchor at about mid-body height. Take handles and stand with back facing anchor point.
Step enough away from the point and push hands out so that arms are straightened.
For best results, lower into a forward stance: one foot ahead of the other like at the start of a lunge, and do the presses from this position. Resistance is increased by moving further from the anchor point.
Now you know why women should work their chest muscles. These chest routines are compound; they work several muscle groups at once.
To learn how often you should train with weights, plus how many sets and repetitions, rest times, etc., you’ll want to read No-Nonsense Muscle Building Program by Vince DelMonte.
No-Nonsense Muscle Building Program will show you the many ways to create a strength training program for maximal fat-burning and for creating your best looking body ever, complete with nutrition and meal planning information.
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