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How to pump up a girl's pectoral muscles. An effective program for developing pectoral muscles for girls

Only surgery and stored fat can truly increase breast size. By the way, to create the appearance of her large size, in a year we spend an amount comparable to Iceland's GDP on bras.

However, bras with foam rubber and push-up are not the only solution. "Developing your chest muscles will improve the appearance and appearance of your chest," says Jen Comas Keck, a certified personal trainer and former competitive athlete.

Building a great upper body is impossible without training your chest muscles.

Most women, when they come to the gym, want to tighten their stomachs, strengthen their buttocks and make their thighs slimmer. It is extremely rare for trainers to hear from girls that they want to pump up their chest muscles.

They believe that only men should exercise their chests and are afraid that developed pectoral muscles will make them less feminine. This is a deep misconception! Complete nonsense! Ladies, if you want to build a body you can be proud of, then you need to include chest exercises in your workout routine.

How to strengthen a woman's pectoral muscles

Today we will dispel some myths about training. pectoral muscles and give you some tips to help you overcome your fears.

Myth No. 1: Exercises for breasts make them smaller.

This myth comes about because many competitive female bodybuilders have flat chests, which we don't usually think of as feminine. Flat chest It's not the muscles that do it, it's the extreme diets that do it.

Most bodybuilders enter the stage when their body fat levels are much higher. less than that, which is considered healthy for a woman. Breasts are primarily made up of fatty tissue, so when fat leaves the body, the breasts shrink along with it. Aside from those with implants, most competitive female bodybuilders simply don't have enough fat to fill their bra cups.

“Girls, don’t be afraid of working with heavy weights”

As long as you maintain healthy levels of body fat, you won't have these problems. According to American Council By physical exercise, a woman needs to have at least 10-13% body fat. Smaller amounts carry health risks.

Myth No. 2 Exercises for breasts make them firm

This myth makes me laugh. Allegedly, when performing a bench press, the chest turns from soft to hard, like a rock.

In fact, exercise strengthens the muscles that lie underneath the fatty tissue that forms the breasts. Unless you are on a very strict diet, your fat mass will remain at the same level. Enlarged muscles will help your breasts look fuller, which will have a positive effect on your cleavage!

Myth No. 3 To pump up your chest, just doing push-ups is enough

Most women don't think twice about adding push-ups to their workout routine and then wonder why. upper part the body doesn't look any better. As with any other muscle group, the chest needs to be trained using various exercises and be sure to perform them with weights.

Try a combination of exercises such as the bench press, incline press, dumbbell flyes, crossovers, and push-ups.

Once you reach a certain level of strength, push-ups are no longer an effective chest strengthening tool. In this case, you need to use weights, for example, placing a weight plate on your back.

You can also perform them at the end of your workout, as a final exercise.

What you need to know about chest training for girls?

Now that we've cleared up the myths, let's talk about how to train your chest:

  • Using light weights to tone up is not a bad idea, but remember that muscles respond best to heavy loads. If you lift light weight V large quantities repetitions, you will not achieve serious results, but will only burn calories.
  • You won't gain muscle unless you eat a high-calorie diet. Doing heavy exercise on a regular or fat-burning diet will improve your fitness and strength, but your muscles will not increase in size.
  • For flat and incline bench presses, perform 8-10 reps. For dumbbell lateral raises, use a range of 10-12 reps.
  • Do each exercise in 2-3 approaches. More or less amount may not lead to the desired result.
  • When performing multi-joint exercises such as the bench press, rest 1 minute between sets. Try to do them at the beginning of your workout.
  • When performing dumbbell flyes, rest 45 seconds between sets. Because in push-ups you are working with weight own body, you only need to rest 30 seconds between sets.

Training frequency - how many times a week?

Depending on the split you're currently following, you can do chest training 2-3 times a week. Include 1 rest day between these workouts.

If you are using a top/bottom split, then train your chest along with top part bodies.

Let's be honest: these workouts won't make your breasts grow a full size or more. However, if you don't do them, you'll miss the chance. in a natural way give it extra beauty.

Breast lift exercises

The following workout was created by Comas Keck specifically for women. “Working the chest from a variety of angles with sufficient weight provides the stimulus to increase muscle strength and size. This will help give your breasts a nice shape,” she says.

Exercises to make your breasts firmer

The key to this workout is to lift fairly heavy weights. At the end of each set, you should feel like you could do about 2 more reps, but no more. “Muscles grow when they are challenged with heavy workload,” says Comas Keck. Complete the following workout program 2 times a week.

Exercise No. 1 Bench press with dumbbells

Take dumbbells, lie with your back on a bench and straighten your arms up (A). Lower the dumbbells until they touch your sides chest (IN), and then press them back to their original position. This is one repetition. Do 10 repetitions and without resting, proceed to exercise No. 2.

Exercise No. 2 Push-ups

Take a lying position, place your arms slightly wider than your shoulders, and place your feet close to each other. The body should be in a straight line from head to toe ( A). Lower yourself down until your chest barely touches the floor. Keep your shoulders at a 45° angle to your body ( B). Pause and then return to the starting position. Perform 10 repetitions and rest for 90 seconds.

Repeat exercises 1 and 2 one more time. Rest for 90 seconds and move on to exercise #3.

Exercise No. 3 Incline dumbbell press

Place the bench at a slight incline (about 15-30°), lie on it with your back, and place your feet on the floor. Raise the dumbbells up above your shoulders with your arms fully extended ( A). Slowly lower the dumbbells until they touch the sides of your chest ( IN). Pause and then lift the dumbbells up again. Perform 10 repetitions and without resting, proceed to exercise No. 4.

Exercise No. 4 Dumbbell raises to the sides while lying on a bench

Lie with your back on a horizontal bench and place your feet on the floor. Raise the dumbbells up at shoulder level and bend your arms slightly ( A). Without straightening your arms, spread the dumbbells to the sides so that your elbows are at chest level ( IN), and then lift back to the starting position. Do 10 reps. Rest for 90 seconds.

Repeat exercises 3 and 4.

A set of exercises for the pectoral muscles for women

If these workouts seem easy, you can add a few basic exercises to them.

Workout A
1. Dumbbell bench press with medium grip

3 sets of 8 reps, 60 seconds rest
2. bringing the arms together in a crossover on an inclined bench

2 sets of 10 reps, 45 seconds rest
3. Push-ups

2 sets of 15 reps, 30 seconds rest
Workout B
1. Incline bench press with medium grip

3 sets of 10 reps, 60 seconds rest
2. Dumbbell flyes

2 sets of 12 reps, 45 seconds rest

elastic, toned breasts- a source of pride for women and admiration for men. But a chic neckline is not only an aesthetic pleasure. This is also a subconscious signal to the opposite sex that in front of a man is a successful woman. expectant mother, capable of fully feeding offspring.

There is something to fight for. And they will help in achieving the goal, except balanced nutrition and cosmetic breast skin care, thoughtful and most effective exercises for breast lift at home. But first, briefly about how the female breast works.

The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.

So, the mammary gland does not have muscles. What does it consist of? These two simple-looking hemispheres have, unlike muscles, very complex device. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.

Mammary glands

The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions, the nipples, surrounded by an areola and located in the center. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, they pass through the chest nerve fibers intercostal, cervical and shoulder sections, and she may ache with osteochondrosis cervicothoracic region spine.

The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes and called the glandular section responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.

The mammary glands are penetrated by lymphatic channels and blood vessels, in the appropriate position supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded loose tissues– connective and fatty. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications types and shapes of the female bust, as well as their connection with the character of the owner. But one thing is certain: There are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:

  • the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
  • The nipples relative to the same line should look up at an angle of 25° to 45°.

Of course, ideal toned breasts are as rare as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.

Muscle corset

The pectoral muscles are divided into two groups:

  • located directly on the chest - internal, external and diaphragm;
  • muscles shoulder girdle and hands

The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

  • support upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
  • participation in the breathing process using the diaphragm.

What can affect the way your breasts look?

There are several factors:

  1. Body fat balance. Usually the mammary glands are more overweight women more impressive than thin ones. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. we looked at it in a separate article.
  2. Pregnancy and lactation period. This important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
  3. Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to decreased collagen production, stretching and weakening ligamentous apparatus etc.
  4. Genetics. It is enough to look at the women of a particular family to high probability guess what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the...
  5. Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
  6. Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method surgical intervention - .

7 Essential Pull-Up Moves

As we found out, the mammary gland is attached at its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can this be achieved? The growth of the pectoral muscles, increasing their endurance will improve the shape of the breasts, enhance their nutrition, blood supply and lymphatic drainage, and will become an obstacle to sagging and sagging. Let us immediately note that in addition to the workouts given below, there are also.

What is important when working out the chest muscles:

  • It is necessary to work all muscles to the maximum. The load must be multidirectional, because muscle fibers The pectoral muscles run at different angles.
  • Important correct technique performing exercises to strengthen sagging muscles without causing unnecessary injury. Be sure to warm up and cool down.
  • Excellent exercises for this include push-ups, pull-ups, various push-ups (tennis, basketball, volleyball), and planks. But most tangible results give weight loads with progressive resistance. Among them - .

1. Knee push-ups

The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint free weight exercise. Unlike standard push-ups full height and other varieties, since it takes some of the load off the legs and, accordingly, is easier to perform.

  1. From a lying position, focus on your palms and knees bent at an angle of 90° and your legs crossed at the top. Straightened arms (palms are under the shoulders and pointing fingers forward) and bent legs - shoulder-width apart, the whole body forms an even inclined diagonal. This is the starting position.
  2. Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
  3. At the bottom point, push off and, as you exhale, rise to the starting position.

Do 10-12 push-ups, do 3 sets with a break of half a minute.

Avoid technical mistakes:

  • When moving down, do not spread your elbows to the sides from the body - this can overload the shoulder and lead to injury;
  • Watch your pelvis - it should neither sag nor rise up, but form an even line by engaging the gluteal muscles;
  • Stretch your wrists to avoid overloading them due to an unnatural position for them and strong pressure;
  • Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.

Attention! Use this lightweight version of push-ups only for the first time, until your muscles get stronger, don’t get hung up on it, move on to regular classic push-ups as quickly as possible.

2. Classic push-ups

Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps, and also, unlike the previous version of the exercise, legs are also involved.

The technique is similar to push-ups from the knees, but in the starting position the emphasis is on the toes.

Do 10-12 push-ups, do 3 sets with a break of half a minute. Gradually increase the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.

3. Palm clenching

The work includes chest and shoulder muscles, including the triceps is a mistake. Well suited for beginners with weakened muscles and as a final isometric exercise for strength training.

  1. Place your feet shoulder-width apart, your back straight, bend your elbows in front of you at chest level, put your palms together and place them vertically (prayer pose).
  2. Inhale, hold your breath for 10 seconds and, while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by pressing your palms against each other.

Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually increase the time to 20 seconds.

This is interesting! The exercise can be varied by clasping your arms above your head or moving your clasped arms alternately to the left and right chest.

4. “Pull into the wall”

The muscles of the chest and shoulders are involved in the work, tensing and stretching. The exercise is performed anywhere there are doorways. It's good.

  1. Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
  2. Bend forward slightly and continue pressing for another 1-3 minutes.

Three approaches will be enough.

5. Incline Dumbbell Press

An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.

  1. Lie on a bench with an inclination angle of 20°-30°, rest your feet on the floor on your sides, raise your forearms with dumbbells up 90°. Elbow position - just below chest level, dumbbells - higher.
  2. Inhale, and as you exhale, press the dumbbells up with straight arms, after a second delay at the top point, the arms return down.

Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.

6. Dumbbell flyes lying on a horizontal bench

The pectoralis major muscle is worked, the muscles of the shoulders and ribs are included. This movement is effective.

  1. Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, the hands look at each other.
  2. Inhale - spread your arms to the sides, hold for a short time at the lowest point, and exhale - rise again.

Do 4 sets of 12 dilutions.

7. Pullover exercise

The pectoralis major and

Breast exercises take every girl different place in the training complex. Some consider it a waste of time, others avoid it for fear of becoming Hercules in the flesh.

Both the first and the others are slightly mistaken in their beliefs. The chest needs pumping just like other muscles. We are not talking about the breasts themselves (as the direct object of admiration for all men), but about the pectoral muscles, which support the breasts, add shape, firmness to them and protect them from sagging.

Yes, yes. Even the owners ideal forms It wouldn’t hurt to add a chest exercise to your workout. At least as a preventative measure.

So today we'll look at best exercises for tightening the pectoral muscles for women, possible errors when performed, as well as recommendations for eliminating them.

A little about the structure of the pectoral muscles

In short, the chest consists of two muscles: the pectoralis major and the pectoralis minor. They are not difficult to find. Pectoralis major muscle located on the entire surface from the collarbone to the sternum (it is also the largest muscle of the chest) and is attached to the humerus.

Its main function is flexion and adduction of the shoulder, i.e. in fact, control of any of his movements.

Pectoralis minor muscle located immediately under the large muscle, being its peculiar addition.
When performing chest exercises, you focus on these muscles; girls/women cannot pump up their breasts themselves, no matter how much they would like to.

Everyone pumps their chest without exception. Of course, men pursue slightly different goals when pumping up their chest (they also perform different exercises), and all because a wide chest has been considered a sign of courage and heroism since ancient times.

To learn how to pump up this muscle group for a man, see the article “Exercises for the pectoral muscles for men.”

By the way, the most famous fitness trainers, bodybuilding experts and other experts pay great attention to the breast pumping complex. And, judging by their popularity on Instagram and endless posts of admiration, it’s absolutely not in vain.

Many chest exercises are universal in nature, so they can be easily performed in the gym, or at home. It would be optimal to conduct the very first lessons under the supervision of a professional trainer.

On the other hand, if you follow all the recommendations and do the exercises in front of a mirror, you can do without going to the gym.
So here you go some recommendations on how to pump up a girl’s pectoral muscles at home:

The best chest exercises for girls

Push-ups

It’s not for nothing that this exercise comes first, since push-ups are the simplest and at the same time the most effective exercise for pumping chest muscles for women. In addition, you do not need any available means for this; only your own weight will help you.

Please note: your hands should be shoulder-width apart (or even slightly wider), with your elbows moving away from your body and not along it. Otherwise, you will pump up your triceps. Also watch your back position!

It should remain level and motionless (avoid lumbar arches!), only the arms and chest muscles should work. Regarding breathing: exhale when maximum voltage muscles (i.e. at the lowest point of the trajectory), leave the inhalation for the rise.
A lighter version is bent knee push-ups.
It is better to do an even number of repetitions (6, 8 or 10 times) in 3 sets.

Dumbbell flyes on a bench

(This exercise is also called “butterfly”). It is quite effective, although for maximum effect requires a kind of elevation. A regular bench, step platform or fitball would be optimal.

If you don't have something like this in stock sports equipment, use sofa cushions, placing them one on top of the other (but make sure that you do not “drown” in them; the emphasis should be firm).

So, lie with your back on a bench (or your incline), your lower back should be pressed, while your hips should remain “in weight.” Hands with dumbbells are spread out. As you exhale, raise your arms in front of you, lingering at the top point for a couple of seconds, and as you exhale, lower your arms.

Do not move by inertia. If you don't feel your pectoral muscles tightening, then you're doing the exercise wrong!

It is better to alternate hand raises with push-ups. But don't overdo it! In the history of bodybuilding, there have been cases when, in pursuit of quick results, girls pumped with such force that the next day they needed help even at the stage of getting out of bed (they simply “couldn’t feel” their arms!).

Pushing your arms back with dumbbells

To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). As you inhale, move your hands behind your head (as far as you can), and as you exhale, “lead” your hands to your stomach.

It's important not to stop and do not straighten your arms completely. Perform an even number of repetitions (12, 14 or 16) in 2 sets.

Ball exercise

Can be performed standing or sitting. To do this, take the ball in your hands and lift it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball as hard as you can, tensing your pectoral muscles. After counting to 6, relax and do deep breath. Perform the exercise 8-10 times.

How to pump up a girl’s breasts at home – instructional video

In the video below you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and also as a “reminder”, inscriptions periodically “pop up” indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and practical comments from the trainer.

Exercises for the pectoral muscles are necessary at any age! For strengthening, lifting the breasts, and also as preventive measures against age-related changes! By performing these exercises just a couple of times a week, you will become the owner of beautiful, toned figures!

Have you already tried chest exercises? What results have you achieved? What turned out to be more effective - training at home or in the gym, under the guidance of an experienced trainer? Leave comments and share your achievements with us!

Many women are extremely dissatisfied not only with the size of their breasts, but also with their shape. Absolutely everyone dreams of a beautiful bust, and if in their youth many are content with their parameters, then after childbirth everything changes dramatically and the thoughts of women are filled with questions about what to do to restore the former beauty of the mammary glands.

It's no secret that plastic surgery capable of not only restoring, but also “adding” what is missing. But such a procedure is not affordable for everyone, and the consequences that you may encounter also discourage you from carrying out the operation.

If your breasts have begun to sag and are not at all happy with their shape, then it’s time to go in for sports. It is active training that will allow you to tighten your breasts and wear revealing outfits without hesitation. In addition, you will have the opportunity to become the owner of an amazingly toned body, which will return you to an excellent mood and self-confidence. So, dear ladies, if you want to tighten your breasts, then let's start playing sports.

There are two options through which you can restore your bust’s elasticity, attractiveness, and even tighten it significantly. These include home workouts and visits to the gym.

In our article we will consider both options for dealing with the problem, which will allow you to choose the most suitable and convenient one.

Attractive shapes at home

If you regularly perform the exercises below at home, your chest muscles will become toned, causing your bust to lift and shape to improve slightly. IN in this case You should not hope that the mammary glands will enlarge, since this is impossible without plastic surgery.

Women's breasts can be tightened using the following exercises:

How many times should you repeat the exercises?

You can tighten your breasts with these exercises if you strictly follow certain rules, namely:

  • you should do at least 3, ideally 5 approaches;
  • number of repetitions from 10 to 20 times depending on endurance and physical level. human training.

Before moving from one approach to the next, you need to take a short break (one minute). If the body does not have time to “come to its senses” in one minute, the rest between approaches can be increased to two, but during the training period you should try to come to the first option of respite.

As for the frequency of training, they should be done three times a week. This will be quite enough to tighten your breasts and make them as attractive as possible.

When working with dumbbells, use light weight (0.5 - 1 kg). If these attributes are missing, you can fill half-liter bottles with water and start practicing.

By regularly performing the training complex described above and following all the rules, the first positive results It will be possible to notice after a month. Then you will need to increase the load (dumbbell weight, number of repetitions), since the muscles will already get used to the exercises that you have been doing for a month and will stop “reacting” to your actions.

How to do a workout in the gym

If you decide to go to the gym to improve your breasts, then this will the best solution, since there are special conditions to implement a complete complex, thanks to which you can get amazing results. At the same time, by visiting the gym, you will not only gain elastic, toned bust shape, but also correct your waist, buttocks and legs.

Workout in the gym

Regular classes in gym will allow you to correct the body, especially if they are well planned. Improve problem areas, including the bust area, can be done with maximum efficiency in exactly the place where there are all the necessary exercise equipment for this. There are also dumbbells in the gym different weights, which will allow you to gradually increase the load to obtain faster positive results.

It is worth noting that those women and girls who think that classes in gym will help enlarge your breasts by 2-3 sizes, they are very mistaken.

But thanks to training, you are guaranteed to be able to:

  • make the bust more impressive;
  • tighten the shape of the mammary glands;
  • make your posture ideal, which also helps improve appearance breasts;
  • You can get rid of sagging breasts and prevent further defects from appearing.

Well-developed pectoral muscles will be able to lift the chest so much that it will actually look a little larger.

Should I go to the gym or not?

Very large percentage ladies think that they can turn into masculine individuals if they start working on iron. But this is a big misconception, because hormonal background will not allow you to create a huge mountain of muscle throughout your body. The only thing you will get is a fit, graceful sports figure.

You should not be afraid of training in the gym for the reason that you will not visit this institution every day and work for hours to gain muscle mass using special medications. You will have to work with light weight, and even if you increase it over time, you will not be able to turn into a masculine creature.

That’s why we pack our bag, throwing in a convenient, comfortable uniform, and go to the gym to hone our chest, and “along the way,” our figure.

Exercises to increase bust elasticity

Bench press

A huge number of women have noticed that their forms acquire noticeable elasticity after performing this exercise. It should be performed while on a bench.

The technique is quite simple:

  • take a comfortable position, sitting on a bench lying on your back;
  • pre-adjust the height of the racks so that it is convenient to take the barbell;
  • remove the barbell (or the bar from it, depending on your preparation) and lower it very close to your chest, inhaling;
  • As you exhale, lift the weight up.

Exercises on an incline bench should be done in the same way, but in this case the bar should be lowered closer to the upper chest area (in the first case, lowering is done to the center of the bust).

Push-ups

While in the gym, you can perform not only classic push-ups (from the floor), while placing your arms as wide as possible in order to work the pectoral muscles well, but also from a bench.

The exercise should be performed as follows:

  • we lower ourselves as we exhale;
  • we rise as we inhale.

Remember, the lower you go, the more the pectoral muscle works. When doing push-ups from a bench, you can pre-adjust the height, which will allow even poorly trained women to successfully perform the exercise. Over time, the level of the bench can be lowered and, as a result, you can perform the exercise on the floor.

Work with dumbbells

The exercise is performed similarly to that written earlier, but in the gym you can increase the load with each approach, starting with the minimum possible, and by the 3-4th approach change the dumbbells to heavier ones.

Dips

This exercise is very effective, but it is almost impossible to cope with it right away without preparation. This type of push-up promotes the development of the pectoral muscles (their lower part), allows you to give a beautiful shape to the triceps and provides a complex effect. If you are on initial stages If you can’t cope with this exercise, don’t despair. Regular bench presses, as well as push-ups, will allow you to start doing parallel bars exercises after a while.

The technique for performing this method of breast lift is as follows:

  • firmly grasp the bars with your hands and jerk up;
  • as you exhale, lower your body down, while watching your elbows so that they move apart;
  • When performing the exercise, press your chin to your body.

When performing push-ups on the uneven bars, try to get as low as possible, but do not allow discomfort. Remember, working out in the gym should be fun and challenging. slight pain in the muscles.

Carrying out full complex exercises (this is not all that can be done in the gym), you will notice after a month of regular training (about 3 times a week) that your shape has changed significantly. Result achieved will force you to move forward, thanks to which you will be able to realize your dream - to tighten your mammary glands as much as possible and be proud of their attractive shape.