Chest Workout Exercises for Women....

Pj-Macx · 05-13-2005, 02:53 AM

Incline Dumbbell Press...

Lie on an incline bench talkin a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbow's are locked in a 90 degree angle to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles for a moment before slowly lowering the weight to the starting position where your upper arms should be parallel with the floor.
Repeat this motion for 12 reps over 3 sets.

Bench Press...

Extend your grip out on the flat bench press to shift the wmphasis to the lower pecs. The bench press is one of the best all around exercises for developing the chest muscles.

Bench Press Close Grip...

The mid range section of this movement really targets the inner chest pretty intensely. Later in the movement of course the triceps and upper chest take over.

Incline Dumbbell Fly's...

Set the incline bench at roughly 45 degree angle. Take a dumbbell in each hand with your elbows locked at a 90 degree angle out at your sides. In this exercise your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbelss should come just shy of tapping each other.
Do 3 sets of 10-12 reps.

Cable Crossover...

Clasping the handles on to the upper cable stations, step forward on one foot or balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistling, at a slight angle in front of you. Bend forward while extending your chest squeezing tight on the contraction. Holding this position allow the weight to slowly pull your elbows back providing a healthy stretch.
Repeat the motion and try three sets of 12-16 for great toning and Isolation.

Like any other muscle group, pectoral exercises must be accompanied by strict disciplined form. Without the proper form and range of motion, these exercises will instead inflict pressure on joints and muscles other than the ones you are targeting.

Information gathered from www.bodybuildingforyou.com

Shilling · 06-03-2005, 06:42 AM

If women work their chest a lot, does it make their breasts larger?

SouthCaliDiva · 06-03-2005, 08:35 PM

I would say no. Breasts are made up of fat and milk glands. Although, increasing the underlying muscle may make the girls a bit perkier.

The main issue for most women though who are really serious is that as they work at lowering their bodyfat, their breasts, unfortunatley, get smaller with the rest of their body.

Shilling · 06-04-2005, 03:59 AM

My girlfriend asked, so figured you'd know the answer. I'm sure she'll be disapointed by the news.

Thing · 06-04-2005, 06:54 PM

M's aren't as saggy since she started doing serious weights. We do dumbell exercises exclusively. 20 degree inclines, 30 degree inclines, flat and declines. They *might* change the shape somewhat bit that's it.
ROB

hibiscus09 · 06-04-2005, 07:46 PM

LOL, thing -- at first I thought that said "Mine", not M's, and I wasn't thinking "He doesn't have breasts!"

I agree that the incline presses, flyes, etc. will help give that line of definition at the top of the chest as the pecs are developed, and that adds to the appearance of cleavage. If her bodyfat drops, as mentioned, that may diminish breast size.

Thing · 06-05-2005, 03:49 AM

Quote:

Originally Posted by hibiscus09

LOL, thing -- at first I thought that said "Mine", not M's, and I wasn't thinking "He doesn't have breasts!"

I agree that the incline presses, flyes, etc. will help give that line of definition at the top of the chest as the pecs are developed, and that adds to the appearance of cleavage. If her bodyfat drops, as mentioned, that may diminish breast size.

Yea, M's bitching up a bloody storm about here boobs shrinking. I told her that she could get her boobs back if she got fat again, looks like me, Benny and Charlie are in the doghouse yet again!

05-13-2005, 02:53 AM	#1
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,337 Recipes: 0 Rep Power: 68	Chest Workout Exercises for Women.... Incline Dumbbell Press... Lie on an incline bench talkin a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbow's are locked in a 90 degree angle to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles for a moment before slowly lowering the weight to the starting position where your upper arms should be parallel with the floor. Repeat this motion for 12 reps over 3 sets. Bench Press... Extend your grip out on the flat bench press to shift the wmphasis to the lower pecs. The bench press is one of the best all around exercises for developing the chest muscles. Bench Press Close Grip... The mid range section of this movement really targets the inner chest pretty intensely. Later in the movement of course the triceps and upper chest take over. Incline Dumbbell Fly's... Set the incline bench at roughly 45 degree angle. Take a dumbbell in each hand with your elbows locked at a 90 degree angle out at your sides. In this exercise your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbelss should come just shy of tapping each other. Do 3 sets of 10-12 reps. Cable Crossover... Clasping the handles on to the upper cable stations, step forward on one foot or balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistling, at a slight angle in front of you. Bend forward while extending your chest squeezing tight on the contraction. Holding this position allow the weight to slowly pull your elbows back providing a healthy stretch. Repeat the motion and try three sets of 12-16 for great toning and Isolation. Like any other muscle group, pectoral exercises must be accompanied by strict disciplined form. Without the proper form and range of motion, these exercises will instead inflict pressure on joints and muscles other than the ones you are targeting. Information gathered from www.bodybuildingforyou.com __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- Last edited by Pj-Macx : 05-15-2005 at 12:11 AM.

06-03-2005, 08:35 PM	#3
SouthCaliDiva IronMass Donator Join Date: May 2005 Location: H-Town bound!!!!!!!! Posts: 515 Recipes: 0 Rep Power: 9	I would say no. Breasts are made up of fat and milk glands. Although, increasing the underlying muscle may make the girls a bit perkier. The main issue for most women though who are really serious is that as they work at lowering their bodyfat, their breasts, unfortunatley, get smaller with the rest of their body. __________________ It is by will alone I set my mind in motion. It is by the juice of sapho that thoughts acquire speed, the lips acquire stains. The stains become a warning. It is by will alone I set my mind in motion.

06-04-2005, 06:54 PM	#5
Thing Pro Stature Join Date: Jun 2005 Posts: 132 Recipes: 0 Rep Power: 5	Perky pups M's aren't as saggy since she started doing serious weights. We do dumbell exercises exclusively. 20 degree inclines, 30 degree inclines, flat and declines. They might change the shape somewhat bit that's it. ROB __________________ MOTIVATED, DEDICATED, LETHAL.... US ARMY RANGERS LEAD THE WAY

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06-03-2005, 06:42 AM	#2
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	If women work their chest a lot, does it make their breasts larger?

06-04-2005, 03:59 AM	#4
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	My girlfriend asked, so figured you'd know the answer. I'm sure she'll be disapointed by the news.

06-04-2005, 07:46 PM	#6
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	LOL, thing -- at first I thought that said "Mine", not M's, and I wasn't thinking "He doesn't have breasts!" I agree that the incline presses, flyes, etc. will help give that line of definition at the top of the chest as the pecs are developed, and that adds to the appearance of cleavage. If her bodyfat drops, as mentioned, that may diminish breast size.