Work Those Chest Muscles, Ladies!
Susan Hoff
June 2, 2021

Chest day is not just for the boys. Give your girls a little boost with these chest exercises.

Tank top weather is here! Show off your chest and arms because you work hard in the gym.

You may have heard that women should not work their chest muscles because it will shrink their breast size. Ladies, ladies, ladies! Work your chest muscles! Here are a few reasons why.

Achieve Greater Tone and Definition

Working your chest muscles can conversely perk your girls right up. Think of it like a little TLC for your breast friends. If you include a chest day in your gym routine, you will strengthen your pectoral muscles and give your breasts a literal lift—nixing any unwanted flab or droop. More tone equals more perk.

Improve Posture, Breathing, and Balance

Working around your chest muscles can lead to an imbalance in appearance as well as physicality. If you include the below exercises, you will make sure to balance out your body, lift your upper body, open up your air passageways, and improve your breathing.

You can also accentuate your chest by working all of your upper body muscles. Chest exercises require your shoulders, triceps, and biceps for an all-around boss of an upper body workout. Your shoulders, tris, and bis also support your chest outside of the gym by making it pop.

Burn Calories

The chest is a major muscle group in the body. When you work it out, you burn more calories than if you were to work on a smaller muscle group. That means, you have the initial benefits of an "uplifting workout" as well as the lasting calorie-burning benefits of working a large muscle.

Below are four of the most beneficial exercises to give your chest the lift it needs.

1. Push Up

The push up is one of the most basic, yet effective exercises you can do for strengthening your chest as well as your core and back. To perform the push up, you don't need any equipment. So there should not be any reason you can't drop and give me 20.

If you can't yet do 20, then do as many as you can and hold your last one at the bottom of the push up for as long as you can. This will help you build strength to increase your reps.

2. Dumbbell Bench Press

You can get all the lift you need by integrating the bench press into your chest days. This exercise works the chest as the main muscle and then the shoulders and triceps as the supporting muscles. By pushing the dumbbells up above your head, you are causing your chest muscles to work hard to lift up, which will create a natural lift for the girls. No push-up bra needed!

You can train different parts of your chest if you set the bench at an incline so that you are closer to an upright, seated position or a decline so that you are leaning down.

3. Palm-in Bench Press

The slight difference in the palm-in bench press makes all the difference. With palms facing each other, perform the exact same movement as the dumbbell bench press. This change targets your mid-pectoral region as well as hones in on those triceps since your elbows stay close to your sides. No flab, droop, OR batwings here!

4. Dumbbell Chest Fly

The cleavage-maker! By separating your chest muscles, the chest fly enhances the appearance of your cleavage as well as relieves back pain, improves posture, and increases your range of motion.

You can do the chest fly standing, in a seated position, laying flat on a bench, inclined, or declined—each of which works different supporting muscles. For example, the standing or seated chest fly will engage your shoulders more. The bench options will work your biceps harder.

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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