What are the chest muscle exercises for women?

If you take a look around the gym, you’ll notice that most of the people there are men. Discrimination against women can also go to the gym to exercise. Many women want to have certain pectoral muscles, thinking that this will make them look more manly. However, due to physical factors, women need to be cautious when exercising their chest muscles, and the choice of exercise method is very important. If the exercise is too intense, it will cause damage to the chest muscles and easily affect the original shape of the chest. Here are some exercises for women's chest muscles.

Starting position for the decline dumbbell bench press: lie on an incline bench with your head down, holding the barbell with both hands under your chest. Incline push-ups: Place two stools of the same height slightly wider than your shoulders, place your hands on the edge of the stools, and do push-ups with your feet together on the ground.

Parallel bar arm flexion and extension, the key training areas are: mainly the lower part of the pectoralis major, followed by the triceps and deltoids. Starting position: The distance between the two bars should be wider than the shoulders. Hold the bars with both hands with straight arms, straighten your chest, and tighten your abdomen. Straighten your legs, close together, and relax them in a hanging position.

Action process: Exhale, bend your elbows and arms, and lower your body until your arms are bent and lowered to the lowest position. Your head should be led forward and your elbows abducted to fully stretch the pectoralis major muscles. Then inhale, and support with the sudden contraction of the pectoralis major muscle.

Use your arms to raise your body until your arms are fully extended; when your upper arms exceed the horizontal position of the bar, retract your hips slightly and your torso is in a "head down and chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened. Repeat the exercise.

Training points: Perform the movements slowly, and do not use the swing of your body to help you complete the movements; when pushing up, do it quickly, keep your chest up, head up, abdomen in, and do not shrug your shoulders; to increase the intensity of the training, you can practice with weights around your waist.

The chest muscle training method introduced above is mainly aimed at training the lower chest muscles of women. In addition, chest muscle training also includes training of the middle seam of the chest muscles, training of the pectoralis major muscles, and training of the outer chest muscles. The specific training methods used include seated chest press, Smith bench press, chest muscle flexion and extension, etc. Female friends can choose the exercise method reasonably according to their needs.