A great upper body is incomplete without chest training. Find out why you shouldn’t be copping out of your chest workout!When most women approach their trainers with their results wish list, they hope for a firmer stomach, shapelier glutes and thinner thighs. Trainers almost never hear a woman say, “I want a firmer chest.” In fact, most females are under the impression that chest training should be left out of the picture!
To these women, chest development should be left to the men. They’re afraid chest training will make them less feminine. Ladies, that thought process is junk! Just trash it. If you want a complete program and a body to be proud of, you need to include chest training.
These busted myths and programming tips will help you get past your fears and lead you to a chest revelation!
1. Push ups
Lie facing down, legs together and arms as shoulder-width apart. Place your palms on the floor and raise yourself using the strength from your arms. Your back and butt should be straight. Slowly lower yourself until your elbows make 90-degrees. Raise again and do 15 reps.
2. Dumbbell flyers
Lie flat on the floor with your feet flat on the mat and knees bent, arms spread out as though you have been crucified on the cross (creepy I know) and a dumbbell I each hand. Lift dumbbells so that your arms almost meet and then lower back to default position and do 15 reps.
3. Medicine ball slams
Hold the medicine ball with both hands and lift it to head height with your hips slightly bent and feet at hip-width apart. Now slam the ball to the floor as hard as you can. Pick it up and do 40 reps.
4. Dumbbell bench press
Lie on a bench with feet on the floor and dumbbell in each hand. Lift the dumbbells to fully extend the arms. Now lower them to chest level.