Training The Chest
More and more women in body building and fitness are discovering the benefit
of a healthy, chiseled Chest. Improving the muscle tone in the area of the chest
behind the breasts is a great way to improve the look of the bust. It is
essentially a "lift" without resorting to using a scalpel.
The postural alignment is
basically the same for all the chest exercises. Remember
to always consciously focus and contract the muscles of
the chest while maintaining the postural alignment and
form during all the chest exercises.
There are four areas of the chest that women should emphasize:
Dumbbells: the best choice
Dumbbells are recommended for performance of chest exercises as they allow for a
greater range of motion and a deeper stretch at the bottom of the movement.
Besides they provide for a better isolation and muscle contraction at the top of
the movement, helping to recruit more muscle fibres within the chest and
Also, as they are harder to control and hold than Barbell, they help to
strengthen and develop the important antagonistic and synergistic muscles of the
chest and Shoulder.
Lifting the right way
The following sequence of movements will ensure that you learn how to properly
lift a dumbbell off the ground and into position to start many of the exercises,
all the way till you have completed it.
When picking up dumbbells make sure to bend at the knees, while you lift the
weight with your legs.
Lift with your legs, not with your backs! You can easily injure your lower back
by bending over to pick up the weight.
While standing, place the bottom plate of the dumbbells against your thighs and
keep them there as you sit on the bench seat. You will find that by keeping the
dumbbells against your thighs as you sit, it will allow you to easily manipulate
them to the top of your thighs.
Begin positioning your body into the correct postural alignment, starting from
the bottom of your body and moving to the top.
Space your feet about shoulder width apart.
Make sure your knees are pointing straight ahead throughout the movement.
As you raise the dumbbells to the starting position on top of your thighs, do
not try to muscle them up with your arm muscles. This will only drain your
strength and can easily cause an injury. You need 100 percent of your strength
for the exercise itself and cannot afford to waste it on something that you can
easily avoid. To properly raise the dumbbells from your thighs into exercise
position, follow these guidelines; you will be using your leg muscles and
momentum to help place you and the dumbbells into position. While sitting in an
upright position, with the dumbbells on your thighs, thrust one leg up,
leveraging one dumbbell up to around your chest level.
Immediately thrust the second dumbbell upward, while simultaneously allowing
momentum and the dumbbells to guide you back into the lying position while your
abdominal muscles help safely ease you into the position. The reason for lying
back immediately when the second dumbbell is thrust upward is so you do not
injure your shoulder joints or lower back from having to hold the dumbbells in
that otherwise awkward position. Lying back immediately following the dumbbell's
momentum while allowing the abdominal muscles to ease you into position will
help ensure your safety and keep your strength at its peak for the exercise.
This may should difficult, but it's not. It is the safety and easiest way of
getting the dumbbells into position (especially if you're using heavy dumbbells
Once you've gotten the dumbbells up, lay back, until your back touches the
The dumbbells should now be in position at the sides of your chest.
Again, make sure your feet are shoulder width apart, and that they are flat on the
ground at all times.
Make sure your knees are straight.
Your lower back should be flat against the bench at all times, with no excessive
arch in the lower lumbar region (small of the back).
Make sure your back is flat against the bench, with the arms and elbows out to
the sides and the forearms perpendicular to the floor. When you're correctly
positioned, retract or squeeze the shoulder blades together. At first it may
seem uncomfortable or odd, but do not underestimate the significance of this
technique. You must learn to hold this position throughout the movement, and
consistent practice will ensure this. By squeezing the shoulder blades together
and keeping your entire back in constant contact with the bench, you will
actually be taking the anterior shoulder out of the exercise. The chest muscles
lifting the weight.
Relax your head throughout the movement, and make sure you do not twist it or
lift it from the bench while engaged in the exercise.