Wednesday, March 21, 2012

Is your chest fighting gravity?


When working the upper body, many women seem to leave out the chest area. I believe they feel that chest workouts are for men, after all, they have the big pecs right?
Why should women train chest, then? Aside from the fact that a well-developed chest gives you plenty of functional strength, it can help lift and fill out the appearance of the upper body.

You may not realize it, but you use your chest muscles daily, whether it's pushing a lawn mower, a grocery cart, or your baby on a swing, a strong chest helps you perform these tasks. If you play tennis, swim free-style, or an sport where you throw a ball, you engage your chest muscles.

Not only will having strong chest muscles help you with daily activities and sports, it will help to give you a natural “lift”.  As we grow older, our muscles generally grow weaker and gravity starts to take over, causing things to begin to droop. Strengthening the chest muscles will help you to defy gravity!

Develop your program by choosing 2-3 compound movements and 1-2 isolation movements to ensure you're getting ultimate stimulation for growth and strength from your chest workouts.

Compound Movements
Bench Press
Variations: Incline, Flat, Decline
Grip Widths: Wide, Normal, Close
Equipment: Barbell, Dumbbell, Smith
Hammer Machine Press
Push Up
Variations: Elevate Feet, Elevate Hands, Weighted, Assisted
Plyometric: Clap, Depth
Hand Placement: Wide, Normal, Close, One Arm
Equipment: Exercise Ball, Core Ball, Medicine Ball
Chest Dip
Variations: Weighted, Assisted
Equipment: Dip Bar, Bench
Medicine Ball Toss

Isolation Movements
Fly
      Variations: Incline, Flat, Decline
Equipment: Dumbbells, Cables
Cable Crossovers
Variations: High, Low
Pullover
Variations: Dumbbell, EZ Bar, Cable
Pec Deck Machine


Workout #1 - Heavy And Hard
Warm up with 5-10 minutes of light to moderate cardio and full body stretching.

1 set of 10 repetitions
1 set of 8 repetitions
1 set of 6 repetitions
1 set of 6 repetitions
1 set of 4 repetitions

1 set of 8 repetitions
1 set of 6 repetitions
1 set of 6 repetitions
1 set of 4 repetitions

1 set of 12 repetitions
1 set of 10 repetitions
1 set of 8 repetitions
1 set of 6 repetitions

Increase weight on every set. Each set should become increasingly difficult, and ultimate failure should be reached on the final two sets. Rest time between sets should be 2-3 minutes.


Workout #2 - Intensity
Warm up with 5-10 minutes of light to moderate cardio and full body stretching.

1 set of 12 repetitions
1 set of 10 repetitions
1 set of 8 repetitions
1 set of 6 repetitions

1 set of 12 repetitions
1 set of 10 repetitions
1 set of 8 repetitions
1 set of 6 repetitions

1 set of 12 repetitions
1 set of 10 repetitions
1 set of 8 repetitions
1 set of 6 repetitions

Increase weight on every set. Each set should become increasingly difficult, and ultimate failure should be reached on the final two sets. Rest time between sets should be 1-2 minutes.


2 comments:

Laura said...

Great post! I do chest flys and push ups, but that's about it from this list... looks like I need to pay a little more attention to my chest! Thanks for the suggestions. :)

S. Yissele Gallo said...

Thanks for the post! I really need that exercises! Thanks for your visit! I like your blog and I'm following your Facebook, Twitter, Pinterest, GFC & Networked Blog!

Happy Day!
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