Men seem to love chest day but it is another area us ladies tend to forget. It is however an important area to train. It not only helps avoid muscle imbalances, it will aid overall strength and> possibly give your boobs a little lift! I noticed when I lost weight that I lost all my boobs and> subsequently have little or no cleavage. Boobs are basically fat tissue so when your body fat percentage drops your boobs are likely to start to disappear – get benching and> you can make the best of a bad situation! You can’t make them bigger but you can make them look a little perkier – which can only be a good thing eh!
So we know we need to train chest, what exercises are the best? There are 3 basic chest exercises that you need to be including in your exercise regime – the bench press, chest flye and> the dreaded push up! Not only will these work your chest, you’ll also be giving your triceps a bit of a work out so toning those bingo wings!
Let’s break these exercises down starting with the bench press, or chest press:
Bench Press: Start by lying on your back on a flat bench (you can also do on an incline). Make sure your feet are flat on the floor. Take a bar or Dumbbells and> push up so arms are directly over your shoulders, palms facing away from you. Pull in your abdominals, don’t jam your back into the bench but it shouldn’t arch up either. Lower bar/Dumbbells down and> a little to the sides until elbows are at 90 degrees. Push weights back up, taking care not to lock your elbows. Repeat.
Chest Flye: Lying on the bench as with the bench press, start by holding Dumbbells straight up in the air, again as with the bench press. However with this exercise palms face together. Slowly lower the weights out to the side, with elbows only slightly bent, do not let shoulders or elbows drop below the bench. From this position push back and> bring weights back to start position.
Push Up: Start in a high plank position, hand>s just outside the shoulders and> directly below shoulder line. Feet together, body should be in a perfect line from heels to head. Engage core and> glutes. Once in position, lower body to the ground, keeping your body in a straight line! Lower enough to get your elbows to 90 degrees, and> if possible touching your chest to the floor! Then push up and> start to straighten your arms – that’s one rep! Repeat as many times as possible! With push ups, there are many variations, you can make it easier by placing your knees down, like a half press up. Or if this is still too tough, you can use the wall and> do stand>ing push ups. To make it more difficult, try placing your feet on a box or bench for an elevated surface!
So ladies get benching and> reap the rewards!
As always if you have never done these exercises before I would recommend getting some professional advice on techniques to help avoid injury!