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.
Chest Workout Exercise
So open up your treasure chest with
some of these great exercises aimed at sculpting and
isolating your pecs.
Incline Dumbbell Press
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 muscles during 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.
Bench Press
Extend your grip out on the flat
bench press to shift the emphasis to the lower pecs.
The bench press is one of the best all-around exercise
for developing the chest muscle.
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 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 Crossover
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.
Copyright MuscleMaster. Reprinted
with permission.
