Exercises for the pectoral muscles for girls in the gym, at home, to pump up, for tightening, growth. Video

Beautiful breasts emphasize the figure and give self-confidence, but not every girl has a toned bust. However, there are many complex pectoral exercises that are suitable for firm and attractive breasts.

What effect can you expect

Exercises for the pectoral muscles for girls are aimed at building muscle mass with the help of loads. The breast itself is made up of fat and the mammary gland, so it is impossible to pump it up.

But with regular training, the muscles located under the chest will become more elastic and voluminous, which will visually increase the bust. Small and lacking volume breasts after performing a properly selected set of exercises will become more toned and elastic.

Mass Gain Workout

Workouts for building the mass of the pectoral muscles should consist of a set of several exercises. The main exercises will be aimed at strengthening the basic muscles of the chest, and the auxiliary ones will work out additional muscles.

As the main exercises, you can choose:

• push-up on the uneven bars;
• bench press lying;
• push-ups from the floor.

The following types are suitable for auxiliary exercises:

• dumbbell bench press;
• crossover exercises;
• breeding dumbbells lying or sitting.

Before starting a workout, you need to do several warming up exercises, you should not immediately start strength exercises. After the warm-up, they begin the main exercises. The push-up is ideal for those just starting out. You need to perform it 10-15 times, gradually increasing the number of times by 2-3 push-ups.

If your workout takes place in a gym, there is likely to be an exercise machine for doing dips. 10-15 push-ups should be performed, also gradually increasing the load. The barbell press should be started with small weights so as not to damage the muscles with a heavy load. For starters, you can choose a light weight of 1-2 kg.

You need to perform the exercise 6-8 times in 3 sets, take a break of 2-3 minutes between sets. It is worth considering the physical capabilities when performing exercises with weights, if the specified number of times cannot be done, then repetitions can be reduced.

Supporting exercises are necessary to train the internal, lower and lateral muscles of the chest. Dumbbell bench press is performed on the floor or on a bench. The dumbbells are in the hands and the arms are pointing up. Then you need to bend your arms at the elbow, lower the dumbbells to your chest and straighten your arms again.

Dumbbell breeding is performed in the same way, only the starting position is with the arms to the sides, then the dumbbells are closed in front of the chest and the arms are straightened again. The weight should be such that you can perform the exercise 10-12 times.

Crossover exercises are available at any gym, as this machine is effective and popular.It consists of 2 stretchable wide elastic bands that are fixed.

To practice on the crossover, you need to take special handles in your hands and pull the elastic bands until your hands are brought together in front. Then, in this position, you need to lock in for a few seconds, straining the muscles and slowly return to its original position. Perform 8-10 repetitions.

Fat Burning Workout

The accumulation of fat in the chest area occurs due to improper diet, a sedentary lifestyle, with a tendency to be overweight.

Fat burning exercises should be more dynamic than muscle building. These are different types of push-ups: from the wall, on your knees, from the floor. You should start with simpler types and gradually move on to complex ones. The number of push-ups during the first workouts is at least 10 times, then the number of repetitions is gradually increased.

It is also necessary to exercise with weight more mobile. For workouts to be successful, you need to start with a low weight. Dumbbell exercises should be performed rhythmically, so you should choose a small weight - 1-2 kg. Hands with weights are raised up, then lowered down, the dumbbells are spread to the sides.

You can alternate hands, first make divorces with one hand 2-3 times, then with the other. The main rule for such training is dynamism and activity of movements. But do not make sharp swings with your hands, otherwise you can damage the muscles.

Combined workout

To get rid of excess fat on your chest and build muscle, you need to do a combination workout. They should include not only power load, but also gymnastic exercises. It is necessary to perform workouts regularly, alternating several types of physical activity. Fat burning workouts are performed for several days, then muscle building.

Gymnastic exercises can include the following types:

1. Plank... Starting position - lying on the floor on your stomach. Then you need to rise, leaning on bent arms and toes. In this position, you need to hold out for a few seconds. After a break, repeat the exercise 4-5 more times. With each workout, you should increase the holding time of the bar.
2. Squeezing the palms. You need to stand up straight, place your hands in front of your chest with palms to each other and squeeze your hands, straining your muscles. It is necessary to keep closed palms for 30-60 seconds, then take a break and repeat another 8-10 times.
3. The boat. Lying on the floor, on your stomach, simultaneously raise your arms and legs to the maximum distance from the floor. You should hold out in this position for 20-30 seconds, then you need to lower your legs and arms. After rest, repeat the exercise for 4-5 more approaches.

The following strength exercises should be added to the complex workout:

1. Push-ups from the floor. If this exercise is difficult to perform, then you can replace it with push-ups from the wall. The exercise is performed 10-20 times, it can be divided into several approaches.
2. Standing dumbbell breeding. They take the position of "feet shoulder-width apart", take dumbbells in their hands and spread them apart. Then, straight arms close in front of you and return to their original position. Divorce should be carried out as dynamically as possible 10-20 times. The weight of the dumbbells should be comfortable, for a start - 1-1.5 kg.
3. Bench press. The exercise is performed with a barbell. You need to choose the right weight so as not to damage your muscles. For the first workouts, a suitable weight is not more than 2-3 kg, it can be gradually increased. The exercise is performed 6-8 times for 2-3 sets.

Training recommendations

The entire body is made up of muscle groups, which are divided into large and small. A workout cannot be effective if only one muscle group is involved, so it needs to be supplemented with supportive exercises. It is highly undesirable to strain all the muscles in one day.

Approximate training scheme:

1 day. Training the muscles of the chest and triceps.

2nd day. Back and biceps muscle training.

3rd day. Training the muscles of the legs and buttocks.

To train the chest and triceps, an exercise is suitable - push-ups on the uneven bars. When it is performed, the main pectoral muscles, triceps are involved, and also indirectly there is a load on the muscles of the arms and back.

The exercise is performed 10-15 times, it is possible in several approaches with breaks. The next exercise is a dumbbell bench press.

You should pick up dumbbells weighing 1-2 kg, lie on the bench. Dumbbells are held in hands, bent at the elbow on the sides. Then, as you exhale, the arms are straightened up, and while inhaling, they are lowered to their original position. Repeat 15-20 times, taking breaks of several seconds. An exercise is also suitable - bench press. But lifting dumbbells is more effective since the arms are in free movement.

To train the muscles of the back and biceps, you can choose an exercise - lifting dumbbells while standing. You need to take dumbbells and lower your hands down. Then they raise the dumbbells first to the shoulder joint, then straighten the arms up.

The main muscles of the arms, back and small muscles of the chest are being worked out. You need to perform the exercise 10-12 times, while the back should be flat, and the legs remain shoulder-width apart.

In this case, the load goes to a greater extent on the biceps, so a separate exercise must be added for the back. This can be a wide grip push-up on the uneven bars. To work your back, you need to place your arms as wide as possible, otherwise the load will go to your arms.

Perform 10-20 push-ups in several sets. It is worth remembering that you first need to perform exercises that are aimed at the back muscles, and then on the biceps.

On the last day of training, you should not heavily load your back and chest, you need to focus on the muscles of the legs and buttocks. Lunge is an effective exercise. They put their right leg forward, hands are placed on the knee or on the belt. Several times they place an emphasis on the front leg with the whole body, then change the leg with a jump. Repeat the exercise 15-20 times on each leg.

The next exercise that allows you to work out in particular the buttocks and leg muscles is squats. They are performed 20-30 times, it is possible in several approaches. If you add dumbbells to the exercise, then the muscles of the arms will also be trained.

Training according to this program must be performed for at least 3 months, while after 3 days of training, a day of unloading should be done, that is, lighter exercises should be performed without stress on the back, chest and legs.

It is not recommended to combine exercises aimed at the muscles of the chest and back on the same day. Most back exercises also indirectly affect the pectoral muscles and vice versa. The most successful combination is the load on the group of large main muscles and auxiliary small muscles.

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Exercises for a breast lift at home

Exercises for the pectoral muscles for girls can be performed not only in the gym, but also at home.

Workouts include the following exercises:

1. Knee push-ups. They are especially suitable for those who are just starting to exercise and have an untrained body. They put their knees on the floor and, leaning on their hands, proceed to push-ups. The body should be straight, and the chest should touch the floor when doing push-ups. Repeat the exercise 20-30 times.
2. Classic push-ups. The exercise is performed from the starting position "lying on the floor". Leaning on the toes and palms, perform push-ups. They lower the body as low as possible to the floor, and then straighten the arms and return to their original position. It is necessary to perform the exercise 10-15 times, increasing the number of repetitions by 1-2 times with each workout.
3. Squeezing the palms. Starting position - feet shoulder-width apart, palms closed in front of the chest. It is necessary to squeeze the palms for a while, straining the muscles of the chest and arms, and then relax the arms. The steps are repeated 10-15 times.
4. Support against the wall. The exercise is performed while standing.With your palms you need to rest against the wall and make an effort, as if moving the wall. Increase the effort and perform an emphasis for 10 seconds, then relax for a few seconds and repeat the exercise 15-20 more times.
5. Dumbbell bench press. It is necessary to take dumbbells, sit on the floor lying on your back, put your hands in front of your chest. Then you need to lift the dumbbells up, straightening your arms, and lower them back. Repeat lifting dumbbells 15-20 times.
6. Breeding dumbbells. The exercise can be performed from a standing, sitting or lying position. Dumbbells are held in front of the chest and begin to spread their arms to the sides, then return to their original position. 15-20 repetitions are performed. It is worth remembering that this exercise will be more effective if it is performed lying down, since there is more load on the pectoral muscles and arms.
7. Pullover. The exercise is performed on a horizontal or incline bench. It is necessary to lie on a bench and press the body tightly, resting your feet on the floor. Then they take a dumbbell with both hands and put it behind the head, then come back. The exercise is performed 10-15 times. You can use a barbell instead of a dumbbell, but then you need help to pick up the barbell.

At home, you can perform effective chest exercises as well as in the gym, as long as the workouts are regular.

Gym Exercises

The gym has a large selection of simulators and equipment with which you can pump up your pectoral muscles and more.

Some chest exercises in the gym:

1. Bodybar bench press. The bodybar is a simple exercise machine consisting of a steel tube covered with anti-slip material. To perform the press, you need to put your feet shoulder-width apart, hold the bodybar with a reverse grip below. The exercise begins with raising your arms to your chest, for a few seconds you need to fix and lower the bodybar. The exercise is performed 20-30 times. You can also do the bodybar press up, that is, raise your arms above your head.
2. Bench press lying. A universal equipment for training pectoral muscles is a barbell. In the gym, it is located on a special stand, next to which there is a bench on which exercises are performed. It is necessary to sit on a bench, resting your feet on the floor, pick up a barbell or ask the coach to submit it. In this case, the arms should be located slightly wider than the shoulders. Then, straightening your arms, raise the bar up in front of your chest and slowly, without sudden movements, lower it down.
3. Dips on the uneven bars. This exercise uses the lower chest muscles, arm and shoulder muscles. Place your hands on the uneven bars, raise your legs together slightly. They begin to straighten their arms and lift the body up slowly, without sudden movements. Then they also smoothly go down, bending their arms at the elbows. They stay in this position for a few seconds and straighten their arms again. The exercise is repeated 10-15 times.
4. Dumbbell bench press on a fitball. They take dumbbells in their hands and sit on the fitball. The back should be straight, feet shoulder-width apart. On inhalation, they raise the dumbbells up, straightening their arms, while exhaling, they lower them onto the shoulders. To increase the load and complicate it, you can do the exercise lying down. Perform 10-15 times.
5. Press from the lower block. The exercise is performed on a special simulator. You need to lie on the bench with your head to the cable, grab the handles with your hands so that your elbows are bent. On the exhale, press forward, while the elbows are not pulled to the sides, but held in front of you. Slowly return to the starting position. Repeat 10-12 times.

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Dumbbell Exercises

Dumbbell pectoral exercises for girls are effective and affordable both in the gym and at home. It is necessary to correctly select the weight of the dumbbells so as not to damage the muscles and joints. To start training, a weight of 1-1.5 kg is suitable.

There are a lot of variations of exercises with this equipment, but for a start it is better to master simple classical exercises. The dumbbell bench press is a versatile exercise, but that doesn't make it less effective. It is necessary to take the dumbbells in your hands and lie down on the floor. The legs are slightly spread apart and bent at the knees.

Dumbbells are held in front of the chest and on inhalation are raised up, straightening the arms. On exhalation, they return to their original position. The exercise can also be performed while sitting or standing.

Another exercise that is suitable for starting classes is swinging dumbbells to the sides, up, down. Can be performed several times in different directions. They take dumbbells in their hands, put their feet shoulder-width apart. Place outstretched arms in front of you and begin the exercise. You can spread your arms to the sides together or alternately. They also raise their hands up, then lower them down.

Ball exercises

Exercises that can be performed by girls for the pectoral muscles, both in the gym and at home, are ball workouts. You need to take any sports ball in your hands, squeeze it between your palms and squeeze as hard as possible. Keep your arms and chest in tension for a few seconds, then the ball is released. Repeat the exercise 20-25 times.

Rubber loop exercises

Rubber loop exercises are versatile and varied. There are options for training the pectoral muscles - these are push-ups with a loop. It is necessary to take the edges of the loop in your hands, take an emphasis lying down and do push-ups.

It should be borne in mind that this is a complicated version of push-ups, therefore, it is better to start them when simple push-ups have already been mastered. You can securely fasten the loop and start pulling it towards you. You can perform the exercise with two hands at the same time or alternately with the right and left hand.

Push-up exercises

Push-ups are very effective in training the chest muscles. When simple push-ups are easy to perform, then you can start push-ups with complication. These can be stopping exercises. The starting position is a lying position, when straightening your arms, you need to linger for a few seconds, then lower the body.

You can also check out incline push-ups. When performing the exercise, the legs must be placed on a hill, for example, on a bench. With this exercise, the load on the arms and chest increases, respectively, the muscles are worked out better.

Yoga exercises for the pectoral muscles

You can make your breasts beautiful and elastic not only during training, but also when doing yoga. Cobra pose helps to strengthen the chest muscles and improve posture.

You need to lean on your toes, and lift the body up and bend. It is necessary to be in this position for the maximum possible amount of time. Then you should go down and lie on the floor, after a break, repeat the exercise.

The bow pose helps to shape the breasts and strengthens the spine. You need to lie on the floor on your stomach. Raise your legs up and point your toes towards the head. Hands clasp the legs by the ankles, keep the head straight and look forward. You should hold in this position for about 30 seconds, then lower your legs and take a break.

How to quickly build pectoral muscles

Exercises for the pectoral muscles for girls that need to be included in the workout:

1. Push-ups from the wall, from the floor, from the bench.
2. Dumbbell press lying, sitting, standing.
3. Bench press lying.
4. Breeding dumbbells.
5. Squeezing the palms or the ball.
6. Pulling up on the uneven bars.

The main thing, when doing chest exercises, is not to overload the muscles and distribute the load correctly, as well as perform workouts regularly according to a previously prepared program. If you follow all the rules of the exercise, then the chest will become more toned and elastic.

To train the pectoral muscles in girls, there are many different exercises that can be performed both in the gym with dumbbells, on uneven bars, and at home.

Article design: Mila Friedan

Video about pectoral exercises for girls

Pectoral muscle training:

https://www.youtube.com/watch?v=X37zyDY_GCM

Exercises for the pectoral muscles: