Women’s training: how to pump pectoral muscles at home

Skupaj z Ekaterina Nekrasova, a top trainer of the World Class chain, we look into the peculiarities of women’s training for pectoral muscles and what results to expect from it.

A beautiful and taut female body is the result of regular and persistent training. They allow not only to maintain weight, but also contribute to a significant correction of the shape of the hips and buttocks, improving posture. If these parts of the body can be changed, is it possible to correct the shape of the breasts in the same way?

What affects the size and shape of the breasts?

Before we get to the practical methods and techniques, let’s deal with anatomy. Namely, how fatty tissue affects the shape and size of the breasts.

The anatomical feature of this part of the body is that the mammary gland and fatty tissue account for most of the volume. The pectoral muscles are located under the mammary glands. Because of this, the volume of the breasts depends on the volume of fatty tissue and mammary gland tissue, not on the volume of muscle tissue. Accordingly, the higher the body fat percentage, the larger the breasts. You lose weight – your breasts lose weight, you gain weight – your breasts gain fat.

But it is impossible to gain or lose weight in only one part of the body. We already know that it is impossible to burn and gain fat locally – it happens in the whole body at the same time. It is impossible to change this process! No amount of workouts, ointments, wraps, and other magical remedies can make your body retain fat in the chest while losing weight.

It is for these reasons that pectoral muscles in girls have almost no effect on shape and size. So why do you need to exercise at all, you ask? Despite the fact that exercises for this muscle group will not help to increase the size, they are still necessary. It is the pectoral muscles that are responsible for the degree of sagging or lifting of the breasts. More developed pectoral muscles create an excellent framework that will help to lift the chest, visually improve the shape, slow down sagging and the appearance of sagging. Therefore, it is possible to pump your breasts at home.

What affects the shape of . breast:

• Anatomical features. This is the most important factor affecting the shape and size of the breasts.
• Percentage of fat in the body. The higher the indicator, the bigger the breast.
• Pregnancy. The preparation of the female body for pregnancy begins with lactation. The mammary glands increase, and with them the breasts.
• Age. The skin with age loses elasticity and elasticity. And the tissue that supports the breast loses strength.

Complex of exercises for women’s training for the chest

All exercises to perform 12-15 repetitions.

Push-ups

This is the very first exercise that should definitely be included in your training plan. It does not require equipment, and, accordingly, you can perform it anywhere.

Technique. Rest your palms on the floor a little wider than your shoulders. Do not spread your elbows too wide, they should form an angle of 60 degrees with the body. Perform the push-up, almost touching the floor, and push yourself back out.

If you are new to push-ups, you can perform the exercise from your knees. If this is still difficult too, try doing the push-up from an elevated position, such as a bed or chair. Leave your legs bent at the knees as well.

Dumbbell bench press

I’m sure you’re an athlete, so you already have a pair of dumbbells lying around. And if not, you can replace them with improvised means, for example, water bottles.

Technique. It’s like push-ups, only inverted. Lie on the floor or on a bench/step, dumbbells are in straightened hands. Move the dumbbells downward in projection to the lower chest, creating a stretch in the pectoral muscle area. The forearms should be parallel to each other throughout the movement. Just as in push-ups, the angle between the shoulder and the body should be about 60 degrees.

Shoulder Drive (butterfly)

You can perform this exercise both on the floor and on a bench or platform.

Tehnika izvedbe. Hold dumbbells in straightened hands, palms facing each other. Lower your arms through the sides, stretching the pectoral muscles. The palms should also be at the level of the bottom of the chest, they seem to go down from the shoulder. Return your hands to the starting position.

Do not think that girls can seriously rock the musculature, performing exercises at home. This is almost impossible because of the lack of the hormone testosterone. Therefore, do not be afraid and transform your breasts with the help of workouts.