Women's Chest Workout
A Treasured Chest
Building the Real Thing.
It's the safest way to build the chest, ladies. All it takes is an adequate training facility, a rush of determination, and an effective exercise regimen.
And no. There's no silicone required.
The myth that a strong, muscular chest is a member of
the men's only club is just that, a myth.
More and more women in bodybuilding and fitness are
discovering the benefits of a healthy, chiseled chest.
The isolation that separates the
two pectoral muscles, dipping between them like a deep
canyon, is synonymous with tone, development, and strength.
Women's Chest Exercise
So open up your treasure chest with
some of these great exercises aimed at sculpting and
isolating your pecs.
INCLINE DUMBBELL PRESSES:
Lie on an incline bench, taking a dumbbell in each hand.
The weights should be parallel with each other, palms
facing outward, as your elbows are locked in 90-degree
angles to your sides. Slowly press the dumbbells upward
and slightly in, stopping just short of your elbows
being locked out. Squeeze the pectoral musclesing the
contraction for a moment before slowly lowering the
weights to the starting position, where your upper arms
should be parallel with the floor. Repeat this motion
for 12 reps over 3 sets.
INCLINE DUMBBELL FLYES:
Set the incline bench at roughly a 45-degree angle.
Take a dumbbell is 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
dumbbells should come just shy of tapping each other.
Do 3 sets of 10-12 repetitions.
CABLE CROSSOVERS:
Clasping the handles on to the upper-cable stations,
step forward on one foot for balance while locking your
elbows in a slightly bent position. Bring your handles
down low, around your waistline, 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 repetitions 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.
Also, while performing these exercises,
focus your mind on grinding those pecs into the shape
of your desire.
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