Supplement Reviews  |  Fat Burners & Weight Loss  |  Bodybuilding Guides  |   Training & Workout  |  Health & Nutrition  |  Diet & Fitness Articles  |  User Reviews
   » Abdominals     » Back Muscle     » Biceps     » Chest (Pectorals)     » Forearms     » Legs (Quadriceps)     » Shoulders (Deltoids)     » Triceps    
Workout & Exercise

Ab Exercise Workouts
Ab Exercises - more!
Abdominal Exercise - 8 Minute Abs
Abdominal Muscle Myths
Lower Abs Exercise - Leg Raises
Avoid Overtraining
Back Muscle - Latissimus Dorsi
Back Muscle & Lats Exercise
Beach Body Abs
Become Fitness Model -1
Become Fitness Model -2
Big Biceps Exercises
Biceps Super Set Workout
Build Bigger Arms
Bodybuilding Tips - a few
Bodybuiding FAQ
Bodybuilding Myths
Break the Training Plateau
Build Muscle - Lose Body Fat
Calf Muscle Workout Exercises
Choose Bodybuilding Routines
Front Squat vs Back Squats
Forearm Exercises
Lagging Chest Development
Leg Muscle Squat Exercise
Leg Muscle and Glutes Exercise
Light Weight Lifting Vs Heavy
Martial Arts Training
Muscle Injury - How to Avoid
Motivation - Staying Motivated
Optimum Strength Training
Other Chest Workout Exercises
Over 40 Workout and Training
Pete Sisco Bodybuilding Q & A
Self Motivation for Workouts
Set Personal Records
Shoulder Workout Exercises
Static and Isometric Training
Static Contraction Training (SCT)
Strong Range Partials
Teen Bodybuilding
Thigh Exercise & Workout
Training With the Girl Friend
Training for Muscle Definition
Training Frequency and Rest
Training Frequency and Rest -2
Tricep Workout Training
Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
Woman Chest Muscle Exercise
Women Delt Workout - Shoulders
Women Forearm Exercise
Women Leg Muscle Workout
Women Triceps Exercises
Women Bodybuilding

Chest Workout - Chest Muscle Exercise For Women

It's the safest way to build the chest, ladies. All it takes is an adequate training facility, a rush of determination, and an effective exercise regimen.

And no. There's no silicone required.

The myth that a strong, muscular chest is a member of the men's only club is just that - a myth.

More and more women in bodybuilding and fitness are discovering the benefits of a healthy, chiseled chest.

The isolation that separates the two pectoral muscles, dipping between them like a deep canyon, is synonymous with tone, development, and strength.

Chest Workout Exercise

So open up your treasure chest with some of these great exercises aimed at sculpting and isolating your pecs.

Incline Dumbbell Press

Lie on an incline bench, taking a dumbbell in each hand. The weights should be parallel with each other, palms facing outward, as your elbows are locked in 90-degree angles to your sides. Slowly press the dumbbells upward and slightly in, stopping just short of your elbows being locked out. Squeeze the pectoral muscles during the contraction for a moment before slowly lowering the weights to the starting position, where your upper arms should be parallel with the floor. Repeat this motion for 12 reps over 3 sets.

Bench Press

Extend your grip out on the flat bench press to shift the emphasis to the lower pecs. The bench press is one of the best all-around exercise for developing the chest muscle.

Bench Press (Close Grip)

The mid-range section of this movement really targets the inner chest pretty intensely. Later in the movement, of course, the triceps and upper chest take over.

Incline Dumbbell Flyes

Set the incline bench at roughly a 45-degree angle. Take a dumbbell is each hand with your elbows locked at a 90-degree angle out at your sides. In this exercise, your palms should be facing each other. As you slowly squeeze your pecs inward, your hands should be moving toward each other in a circular motion above you. Squeeze your pectoral muscles during the contraction, as the dumbbells should come just shy of tapping each other. Do 3 sets of 10-12 repetitions.

Cable Crossover

Clasping the handles on to the upper-cable stations, step forward on one foot for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Bend forward while extending your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 12-16 repetitions for great toning and isolation.

Like any other muscle group, pectoral exercises must be accompanied by strict, disciplined form. Without the proper form and range of motion, these exercises will instead inflict pressure on joints and muscles other than the ones you are targeting.

Also, while performing these exercises, focus your mind on grinding those pecs into the shape of your desire.




Copyright MuscleMaster. Reprinted with permission.