Many women are unhappy with their breasts, especially after childbirth, when they can sag, lose firmness and shape.

Therefore, the question of how a girl to pump up her pectoral muscles seems quite natural. In fact, if you can, the press and other parts of the body, then why not pump up your chest?

Breast anatomy

And here, for those who are not familiar with, an unpleasant surprise awaits: the chest is not a muscle! She is iron!

That is, the breast itself is lobules of glandular tissue, interspersed with fat, attached to the underlying muscular membrane. From above, this wealth is enclosed in the skin and is located on top of the pectoral muscles on the chest.

The size and shape of the breasts depend on the genetic predisposition: someone has more glandular tissue, someone has more fat, and then with general weight loss, the chest decreases.

Thus, due to the lack of muscles, it is impossible to increase the size of the breasts, nor to change its shape, nor to tighten sagging breasts with the help of physical exercises.

Why pump up the pectoral muscles

But do not immediately rush to plastic surgeons. Classes in the gym will help strengthen the pectoral muscles, to which it, in fact, is attached, improve blood circulation, which, in turn, activates the metabolism in the mammary glands.

Trained pectoral muscles form a good frame for the chest, which improves skin elasticity, prevents breasts from sagging and, ultimately, gives it a more aesthetic, attractive appearance.

Questions immediately arise: how fast? How about in a week? It’s better to ask how to properly perform exercises in the gym or at home, which, however, is less effective - after all, there are no such simulators at home, and exercises with dumbbells or on a horizontal bar in the yard alone will not be enough.

Yes, and in the gym you will have to sweat if you devote a separate day to developing the pectoral muscles. Here it is very important to follow the correct order of the exercises: start with heavy basic ones and then move on to lighter isolating ones.

This order allows you to focus on the development of a certain area of ​​\u200b\u200bthe pectoral muscles, and as a result, they generally receive harmonious development.

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Basic exercises for the development of pectoral muscles

As before any workout, it should first (8-10 minutes) to warm up the pectoral muscles, for example, circular rotations and jerking hands.

Usually the trainer in the gym explains how to perform this or that exercise, but if you have any questions, we advise you to look at the corresponding photos and videos in this article.

• or dumbbells on an incline bench. 3-4 sets of 15-20 repetitions are performed, the pause between sets is no more than a minute.

It is convenient to lie down on a bench inclined at an angle of 30-45 ° so that the bar is above your head. Take it with a grip slightly wider than your shoulders, remove it from the rack and slowly, controlling your movements, lower the barbell to the upper part of the pectoral muscles, and then squeeze it up.

A more difficult version of this exercise is. Holding dumbbells in arms bent at right angles on both sides of the body, press them vertically upwards.

• with wide hands . Perform 3-4 sets of 8-15 repetitions. This exercise can replace push-ups on the uneven bars, which for beginners will be too difficult.

Lie on the floor, spread your arms as wide as possible so that the main load falls on the pectoral muscles, rest your palms and socks on the floor.

On exhalation - rise to the full height of the arms, on inspiration - return to the starting position. If such a push-up does not work, start push-ups from your knees, then your palms and knees rest on the floor, and your feet look up.

Related article: “Reduction of hands in a crossover. 3-4 sets of 8-15 repetitions are performed, performed in a special simulator.

Having taken a stable position, while inhaling, bring your hands together in a crossover, and as you exhale, return your hands to their original position.

Thus, knowing how to pump up the pectoral muscles for a girl, you can improve the shape of the breast and make it more elastic by strengthening the pectoral muscles.

Although a couple of the proposed exercises can be performed at home, the greatest effect can only be achieved when exercising in the gym.