In search of a flat abdomen, rounded buttocks and prominent legs, women sometimes forget the breast of the girls, although even the muscles under the mammary gland can be corrected.
With the help of the breast exercises, girls in the gym, women cannot increase their bust and cannot change shape. However, it is very possible to tone the muscles and create the upper expressive part. In addition, the increase in blood flow in this area continues to prevent the fall of the mammary glands.
Thoracic girls exercises
The gym for girls has recently become a family home, a modern women’s club, if you want. And the simple truth that an increase in the size of a woman’s breast is subject to a plastic surgeon and not to a fitness coach, gradually obtains understanding among visitors to the sports hall. But what beautiful women do not know is that, from a sports club, the breast can even decrease. The reason for this is the large amount of fat in this area of the beautiful female body. Training in the gym increases caloric expenses and leads to the decrease in fat deposits, not only in life and hips, but also in the chest.
You can’t have a low level of body fat, exactly where you want. It may seem unexpected, but honest. If you want to weaken the abdomen, prepare to reduce the size of the torso. However, it is still little possible to reduce the negative from this weight loss in the thoracic region, due to the exercises for the crates at home.
Baby Hall Girls exercise program
The result depends on the correct selection of these exercises for the chest at home girls. The program includes multi-articular and insulation techniques to strengthen the muscles of the nucleus and load the local area. The standard complex includes:
- floats;
- presses from different positions;
- Lift the dumbbells on an inclined bench;
- arrangement of dumbbells to different corners;
- lifts on irregular bars;
- What in the «butterfly» simulator.
How to train the chest in the gym with floats
Start with classic exercises.
Distribute on the floor, leave with your toes and hands, eliminated wider than the shoulders.
Squeeze the pelvis and align the body in a rope. Fold the elbows and lower the body without touching the surface.
Driving the arms with the power of the chest and triceps muscles and lifts the center.
In the easy version, he performs the exercise from the knee or with an emphasis on a bench.
Floats on irregular bars
This pectoral exercise is designed for advanced sports girls. Pump the belt and triceps well. The principle is to expand and bend your arms when you raise and lower the body. Since the thorax and triceps rays work in pairs, the emphasis can be easily moved according to the technical shades. However, the chest muscles are stronger and the tension on them with the slightest opportunity.
And when to train?
The exercises that the girls of the chest proposed for the pectoral muscles in the gym are recommended for women to make 12-15 times in 3 sets. Beginners begin with 10 repetitions and work with minimal weights. Making a technique in a single attempt is a reason to increase the number of socket and weight. The exercises on the face breast are included in the basic complex 2 times a week. Training loads the triceps well, therefore, on this day, the study of the hands is not practiced.
When focusing on achieving a flat abdomen, rounded buttocks, and toned legs, many women often forget to address another important area: the breast. While breast exercises will not increase breast size or drastically alter shape, they can help tone the muscles underneath the mammary glands, providing a more defined and lifted appearance. Additionally, these exercises help to improve blood flow to the area, which can prevent sagging over time.
1. Push-Ups
Push-ups are one of the most effective exercises for toning the pectoralis major (the chest muscles), which lie beneath the breasts.
How to do it:
-
Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
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Lower your body toward the ground by bending your elbows, keeping your body in a straight line.
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Push back up to the starting position.
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Perform 3 sets of 10-15 reps.
Tip: If regular push-ups are too difficult, start on your knees and gradually build strength.
2. Chest Press
The chest press is a classic gym exercise that helps target and tone the chest muscles.
How to do it:
-
Lie on a flat bench with a dumbbell in each hand, arms bent at a 90-degree angle.
-
Push the weights upward until your arms are fully extended.
-
Lower the weights slowly back down to the starting position.
-
Perform 3 sets of 12 reps.
Tip: You can also use a resistance band or machine for this exercise if you prefer.
3. Chest Fly
The chest fly focuses on isolating the chest muscles and creating definition.
How to do it:
-
Lie on a bench or mat with a dumbbell in each hand.
-
With a slight bend in your elbows, slowly open your arms wide to the sides, then bring the weights back together in front of your chest.
-
Perform 3 sets of 12-15 reps.
Tip: Keep a slight bend in your elbows throughout the movement to prevent strain.
4. Plank with Arm Reach
This exercise engages the chest muscles while also strengthening the core and upper body.
How to do it:
-
Start in a plank position with your forearms on the floor and your body in a straight line.
-
Slowly extend one arm forward, hold for a few seconds, and return to the plank position.
-
Alternate arms and perform 3 sets of 12-15 reps per side.
Tip: Engage your core throughout the exercise to maintain balance.
5. Dumbbell Pullover
The dumbbell pullover helps strengthen the chest, back, and shoulder muscles, improving overall upper body strength.
How to do it:
-
Lie on a bench with your feet flat on the ground and hold a dumbbell with both hands.
-
Slowly lower the dumbbell behind your head, keeping your arms slightly bent.
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Pull the dumbbell back to the starting position, engaging your chest muscles.
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Perform 3 sets of 12-15 reps.
Tip: Start with lighter weights to ensure proper form and prevent injury.
Conclusion
While you can’t change the natural size or shape of your breasts with exercise, chest exercises can significantly improve the tone and firmness of the muscles beneath the mammary glands, creating a more uplifted appearance. Additionally, these exercises increase blood flow, which can help prevent sagging and keep the area looking youthful. Including these exercises in your regular workout routine, along with a balanced diet and overall fitness plan, will help you achieve a toned and strong upper body.
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