Chest exercises: the workout to do at home to tone the breasts
Chest exercises are also very useful for us women. In fact, as you well know, the breast does not have its own musculature on which to train but the muscles at its base are precisely the pectorals. Targeted and balanced chest training also tones the breasts, making them taller and more beautiful. The exercises for the pectorals are varied and it is good to understand which ones are best suited to our body and the results we want to achieve. This is to prevent the pectoral muscles from swelling too much and taking the shape of the male ones, which not everyone likes. Before starting any kind of physical activity, it is good to do some warm-up, whatever it is, as coach Marta Fovana does here:
What exercises to do for the pectorals?
Chest exercises are varied and involve multiple areas of the body, including arms, shoulders and diaphragm, and abs. However, it is good to know that each anatomical part has its own training mode, so just as we need to do exercises to have sculpted abs and a flat stomach, we must also focus on high and low pectorals to tone and lift the breasts. It is possible to do some of the exercises for the pectorals at home, with due care, and use tools to increase their effectiveness, as is the case for exercises with dumbbells, with elastic bands or on benches.
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How to do the exercises for the high pectorals
The high and inner pectorals are the most difficult part to reach during the training of this zone. Not working on the high pectorals means not working on the area that tends to collapse more easily.This happens because if the exercises for the upper part are wrong, the work goes to the arms and shoulders, taking away the effort from the pectorals. So, while it is easier to reach the lower muscle range, you need to do a more focused and careful training for the upper pectorals, to prevent triceps and shoulders from developing more.
High pectoral exercises: barbell and dumbbells on the bench
The most common chest exercises require a support surface such as a fit ball, a step or, more commonly, the classic bench press. For convenience we will refer to chest training on the bench, but the other two surfaces can also be fine. One of the basic exercises to firm and tone the high pectorals is performed with the help of the barbell, even without weights. You will need to grasp the bar by placing your hands at a width that slightly exceeds your shoulders. It will be necessary to concentrate the forces on the descent phase, trying to keep the wrists straight. The grip is the most important part of the exercise as making it tighter may involve training the triceps and not the upper pectorals. Do the exercise 5 times, in sets of 3.
For the training of the high pectorals, we can also do exercises with dumbbells. In this case, it is good to tilt the bench 40 ° or 60 °. At this point, with a weight of about one kilo per hand, extend your arms towards outside, keeping the palms facing upwards, and then raise them up to the level of the face but with the arms extended and bringing the elbows close in closing. You can do this ten times for 2-3 sets.
Lower pectoral exercises: Do the push up, the most complete workout
To strengthen the lower pectorals, we can do the push up exercise. Will it be a random name? Seriously, settle on your mat on your stomach, resting your palms on the ground slightly after shoulder width. to fully extend your arms. At that point, bend your legs at the knees, crossing your ankles and lifting them. From this position you can start the push-ups, keeping them from time to time for 3-4 seconds, and then straighten your arms again. "exercise for 5-10 times, for 3 series. The important thing is to keep your abs tight and your head aligned with your torso. Are you ready?
We can also do another type of push-up, less traditional, by placing the hands closer together and instead spreading the legs, forming a triangle with the body. At this point, go down while inhaling, always maintaining the movement for 3-4 seconds, and then rise again while exhaling. Again repeat the exercise 5-10 times, for 3 series.
Do chest exercises also increase breast size?
To aim straight for the swimwear test goal, toning up and down pectorals is the essential starting point for the perfect bikini. To complete the work and work in a complete way on the whole area, we can certainly accompany the pectoral exercises to the exercises to firm the breasts. It is also true that the dream of many is not only to have firm breasts, but also to increase their size. Doing exercises is an excellent starting point to be accompanied with massages and a whole evening of tricks to make it grow naturally. For example, we can also take a look at the foods that will help us along this path:
