All women should make the bench!

For these women, the training of the pectoral is reserved for men. They fear that the result makes them less feminine. Ladies, these beliefs are distorted! Get rid of it. If you want a comprehensive program and a body that you will be proud, you must include a program for the pectorals.


We will assist you in breaking the myths and giving you tips to training to help you overcome your fears and guide you to a revelation strap!

Myth 1: exercises for the chest will make my breasts smaller

This myth is perpetuated by bodybuilders that appear during their competitions breasts that are far from flat correspond rent standards of feminine ideal. It's not the muscle that makes their breasts smaller, but the extreme diet.

Most bodybuilders compete with fat levels that are far very low compared to a healthy woman. The breasts are part of the fat tissue, so when the body fat decreases, the chest too. Apart from women who have breast implants, the majority of competitors in bodybuilding and fitness, do not have enough body fat to fill their bras.

Do not be afraid to lift heavy weights, girls!

As long as you keep a fat considered healthy, you will not have a problem.

Do not be afraid

According to the American Council on Exercise, women need to have 10-13% body fat for a "basic physical and psychological health." Below 10% (for women "there may be health risks related to the lack of fat.

Myth 2: exercises for the chest will make my breasts firmer

This myth just makes me laugh. Suppose that with a little bench your breasts become hard as stone. Who would need a sports bra?

Training your pecs will allow you to build muscle under the fat that your breasts are made. As long as you do not follow a diet too strict, your body fat should remain the same. It is more likely that the acquired muscle helps your breasts seem fuller and gives a small boost to your cleavage.

Myth 3: push-ups?

The majority of women pumps add their workout routine afterwards, and wonder why their upper body is more curved than that. Like any muscle group, you need to have a sufficient level of intensity and variety in your program.

With a combination of bench press, incline developed, apart the weights and pulleys or pumps and you reach the desired change and difficulty.

Once you have passed a certain stage of fatigue, the pumps will bring you much more in terms of strength gains. Unless you'd put an hard on your back or find another way to add resistance to your pumps, they will not help you become stronger. Instead, add them at the end of your workout, as a finish.

The training of pecs for Women:

Now that we understand what we need not worry, this is now what you need to know about training the pecs:

• - Use light weights to "tone" may at first be a good idea, but remember that the muscles respond better to the challenges. If you use light weight for many repetitions, you will make little progress in bodybuilding and elsewhere do not do anything other than burn a few calories.

• - You will not gain much muscle mass unless you follow a diet rich in calories - all heavy weights that you practice with a conventional diet or a diet regime will improve your physical fitness and strength but you not going to get huge, so do not be afraid to push heavy!

• - Keep a rep ranks from August to October repetitions for the bench press and incline developed. Aside for 10-12 reps to go.

• - 2 or 3 sets of each exercise are great for strength gains. More or less may not produce the desired results.

• - For basic movements like the bench press, take a minute break between each set. And try to put your basic exercises at the beginning of training.

• - Between your series apart, reduce your rest time to 45 seconds. As you use your body weight for pumps, taking only 30 seconds of rest between your sets.

Frequency:

It depends on your current distribution, you can train your pecs up to 2-3 times a week. Be sure to take a day of rest between workouts. If you follow a half-body program, add the program to your sessions reserved for the upper body.

If you're feeling energetic and want to include other exercises poly articular exercises before finishing, do it!

Drive A:

• - Bench at the helm, taking average: 3 sets of 8 reps

Recovery time: 60 seconds

• - Hamstrung inclined: 2 sets of 10 repetitions

Recycling time: 45 seconds

• - Pumps: 2 sets of 15 reps

Recycling Time 30 seconds

Drive B:

• - Developed inclined to the bar, taking average: 3 sets of 10 repetitions

Recycling time: 60 seconds

• - Hamstrung weights: 2 sets of 12 repetitions

Recycling time: 45 seconds

• - Pumps with feet elevated: 2 sets of 15 reps

Recycling Time 30 seconds "