5 Moves To A Better Chest
We can't increase your cup size, but these moves will add a bit of oomph where you want it most.
Remember me? Your pecs?
While we'll admit that it’s not the most glamorous muscle group to exercise, be aware that chest training isn't just for the beefy, grunting guys on the gym floor. Think about it: if you are regularly training your back without paying attention to the upper-front portion of your torso (that's your pecs), you could find yourself with a serious physical imbalance. And keep in mind that with every pushing motion you do during your chest workout, your delts and triceps — two of the most eye-catching areas on a woman's upper body — are also getting in on the action.
Tackle this workout twice per week, leaving 48 hours of rest between routines, for better pecs — and yes, shoulders and arms — in less than a month!
Barbell Bench Press
pectoralis major, anterior deltoids, triceps brachii
Lie face up on a flat bench and hold a barbell an inch or two above your chest, spacing your arms slightly wider than shoulder width [A].
Push the bar away from you until your arms are fully extended but not locked [B]. Slowly lower back to the starting position. Repeat for 3 sets of 8 to 10 reps.
Dumbbell Decline Flye
Target Muscles: pectoralis major
Set Up: Lie on your back on a decline bench, with both feet secured under the foot padding. Hold a dumbbell in each hand and extend your arms out to the sides [A].
Action: Keep a slight bend in your elbows and move from your shoulders only to bring both dumbbells right above your chest [B]. Pause, then slowly extend your arms to return to the start. Do 12 reps, 3 times through.
Machine Chest Press
Target Muscles: pectoralis major, anterior deltoids, triceps brachii
Set Up: Sit at the machine, with both feet flat on the ground and the handles level with your upper chest (adjust the seat height if necessary). Grab each handle with an overhand grip.
Action: Without arching your back, push both handles away from you until your arms are straight but unlocked. Slowly bend your arms to return to the start - do not rest the weights on the stack in between reps. Aim for 10 to 12 reps, and repeat twice for a total of 3 sets.
Machine Pec Flye
Target Muscles: pectoralis major
Set Up: Position yourself at a pec flye machine so that your feet are planted firmly on the ground and the handles are out to each side at approximately shoulder height. Hold one handle in each hand, with your palms facing forward [A].
Action: Maintaining a slight bend in your elbows, contract your pectorals as you bring the handles together in front of your chest [B]. Slowly open your arms to return to the start. Push yourself to do 3 sets of 12 to 15 reps.
Target Muscles: pectoralis major, anterior deltoids, triceps brachii, transverse abdominis
Set Up: Get into a push-up position, supporting your body weight between your hands and toes. Your arms should be shoulder-width apart or slightly wider; keep your feet together or space them further apart for more support.
Action: Keeping your back straight, bend your elbows to lower your chest towards the floor. Ensure that your head stays in line with the rest of your body - don't allow it to jut forward. Extend your arms to return to the start. Aim for 3 sets of as many reps as you can muster!
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