Chest trainers: review, types, best exercises and reviews. Exercises with your own weight. Benefits of chest exercises

A woman's breasts consist of mammary glands and fatty tissue. The muscles support the breasts, but do not affect their size or shape.

Therefore, physical exercise cannot enlarge your breasts or make them firmer. Training can only increase muscle tone and make the muscle frame stronger.

Regular training and exercises for the pectoral muscles help correct posture and fight stooping; it is an even posture that can make the chest visually larger.

Training program for pectoral muscles at home

The most effective exercises are:

Push ups
Barbell Presses
Gate presses

Such exercises help improve posture and strengthen the muscles of the chest and arms.

Many girls ignore training their pectoral muscles, mistakenly believing that they don’t need it or being afraid of looking “pumped.” There is no need to be afraid that the muscles will become voluminous and bulging; in order to build up muscle mass in this area, you need to perform special training in combination with sports nutrition.

So, we present the most effective exercises for the chest muscles for girls at home. To perform them, you will only need dumbbells and a fitball (you can do without it).

Palm strength exercise

The simplest, but at the same time very effective exercise for the chest was known in yoga, as well as in bodyflex breathing exercises.

While standing, bring your palms together in front of your chest.
Press your palms against each other as hard as you can and hold for 10 seconds.
Then relax your arms.
Repeat the exercise 5 times.

Pectoral push-ups

They can be done:

Classic push-ups. They can be performed as usual, supporting yourself on your arms and legs. If this exercise is difficult to perform, you can bend your legs at the knees and focus on them. If it’s hard, you can do push-ups on your knees.
Bench push-ups happens as follows: Your legs should rest on a support; you can use a sofa at home. You need to do 8 push-ups and do 3 sets.

Dumbbell chest press

The most basic press looks like this: in a lying or standing position, spread your arms out to the sides in front of your chest.
The second version of the bench press is to move your arms with dumbbells back. Hands should be closed.

Each exercise should be started 15 times in 3 sets.

Exercise "Skier" with dumbbells

In a standing position, bend your arms with dumbbells at your elbows and perform movements as if you were pushing with ski poles - back and forth.
Movements must be performed smoothly and slowly.

Perform 10 times in 3 approaches.

These are basic exercises that help strengthen the chest muscles. They need to be performed regularly, starting with training twice a week.

Proper nutrition

Proper nutrition combined with training gives much faster and more noticeable results. To burn fat faster, you need to follow simple rules:

You can't eat an hour before or an hour after a workout.. Any workout speeds up your metabolism. And after physical exercise, the body spends accumulated energy more actively. It is worth remembering that the process of active fat burning continues for 2-3 hours after the end of the workout.
Eat protein. This applies to both protein shakes and staple foods. Protein helps maintain muscle mass and get rid of excess fat. To get a good result, you will have to give up fast carbohydrates and fats. Carbohydrates are very important for our body, but when strength training and losing weight, they must be correct. Fats will have to be eliminated, and sweets and cookies will have to be replaced with cereals and vegetables.
Drink more water. 2 liters per day is the minimum that a person should consume per day. Moreover, we are talking about plain water without gas; coffee and tea are not included here.

These simple exercises, which can be performed even at home, and proper nutrition will bring quick and desired results.

It's no secret that a girl's breasts always attract the gaze of men. Understanding this, what women do not do to achieve elasticity of their forms: they resort to surgical intervention, use corrective “bodices”, various ointments and tablets. However, there are exercises for the pectoral muscles for girls that will help give the breasts firmness and visually enlarge them.

The structure of the breast, and how its shape is adjusted

It should be immediately noted that the mammary glands will not increase due to training, since they are based on fat, glands, and connective tissue. And for breast growth you need to pump up muscles: both large and small. To achieve a breast lift, you should train for several months in the gym or do exercises at home.

You can determine whether pectoral muscle exercises are required for women using a simple test using a wooden pencil. It is not difficult. When performing, you need to place a pencil under the mammary glands and see if support is required.

If required, then the breasts are in good shape, and if not, then exercises should be done to tighten the breasts, enlarge them or reduce them. In addition, it wouldn’t hurt to supplement them with a complex to lift and firm up your breasts.

The thin skin that covers the breast glands is subject to stretching and, as a result, sagging. The shell has a harder time if the breasts are large. Exercises for breast reduction will help you achieve firmness. In addition, they can be supplemented by: contrast showers, taking specialized medications, and following a diet.

Typical mistakes that lead to deterioration of breast condition

The transformation of beautiful and elastic breasts into sagging ones is provoked by:

a sharp decrease or increase in body weight;
an incorrectly selected bra: a small one leads to disruption of the blood circulation process, a large one provokes stretching of the skin;
habit of hunching;

Important! When a girl tries to straighten her back and straighten her shoulders, her chest muscles involuntarily tense.

exposure to ultraviolet radiation negatively affects the skin of the breast, drying it out.

How to pump up your breasts correctly? This question is asked by almost every person who wants to have a beautiful body. But since even among professional athletes the pectoral muscles often lag behind in development compared to the general muscles, this issue requires a thorough approach.

Set of exercises

To timely strengthen the muscles of the thoracic region, training is necessary. Effective complexes for pumping up the chest are represented by: push-ups and presses with dumbbells. They are aimed not only at strengthening and lifting the chest, but also at correcting posture.

Push-ups can be done from a wall, floor or bench. They are aimed at developing strength and endurance, but do not provide excess volume. But exercises with dumbbells will help you achieve the desired volume, but you can also overdo it, so you should do them with caution.

Important! When performing exercises to strengthen the muscles of the thoracic region, it is necessary to observe the correct technique, intensity, and regularity of exercise.

One of the sets of exercises:

Warm up and stretch. You should not miss them under any circumstances. They allow you to prepare your muscles for training and thereby avoid injury.
Doing push-ups from a bench. You need to turn your back to the bench, lean your hands on it, and stretch your legs forward. Bend your arms at the elbow joints, lowering yourself to the maximum. You need to do 10 squats.
Raising and abducting arms with dumbbells. This exercise is effective for pumping up the pectoral muscles. The pose when performing it can be lying on a bench, stools, or standing. Hands are spread in different directions or lowered behind the head.

Combined exercise with dumbbells. It is performed lying on a bench or stools. Your arms need to be raised up and then spread in different directions. Then return it to its original position and bend it at the elbows, pressing it to the sides of the torso. This will count as one repetition. A minimum of ten repetitions must be done.
Power press. Feet should be shoulder-width apart, arms with dumbbells hanging down. After this, you need to raise your two arms up to the sternum and spread them in different directions. At the same moment you should rise on your toes. Then you need to return to the starting position.

One more press. You need to kneel down and place your left leg in front of you. You need to take dumbbells. The body should be tilted towards the exposed leg. Your arms should be bent in front of your chest. When inhaling, you should spread your arms to the sides, when exhaling, return them to their original position. You need to do this at least ten times. After this, change your leg and carry out similar actions.
"Skier" This exercise is especially effective for breast enlargement. You should stand up straight, pick up dumbbells and make movements similar to pushing off with poles when skiing. Movements should be performed smoothly. You need to repeat this until slight fatigue occurs in the pectoral muscles.

Important! During training, you should monitor your breathing process. It must be stable.

Yoga exercises for breast firmness

Yoga has exercises for the pectoral muscles for girls. Not only technique is important here, but also breathing: inhale - bend your arms, exhale - straighten them.

Among the most effective and uncomplicated:

"Prayer". You need to sit down and stand up. The palms must be folded in front of the chest, the elbows must be strictly parallel to the floor.
- In this position, you should lower your elbows when exhaling, and when inhaling, raise them as high as possible, tensing the pectoral muscles as much as possible.
- The palms should be squeezed together and hold for a few seconds with maximum effort.

Bow pose. You need to lie on your stomach, place your arms along your body. After this, your legs should be bent at the knees and your palms should clasp your ankles. As you inhale, bend your lumbar spine as much as possible. This way the upper part of the body is stretched and a bend is obtained. You need to stay in this position for seven seconds, and as you exhale, return to the original position.

The video shows exercises to strengthen the pectoral muscles

All these exercises, combined into one complex, will help a girl pump up her breasts and give them a beautiful shape.

A beautiful and fit female body is the result of regular and hard training. They allow you not only to maintain weight, but also contribute to a significant correction of the shape of the hips and improve posture. If these parts of the body are amenable to change, then Is it possible to correct the shape of the breast in a similar way? To understand whether exercise can affect the appearance of a woman's breasts, we need to look at this issue from an anatomical point of view.

The anatomical feature of the female breast is such that most of the volume falls on the mammary gland and adipose tissue. Losing weight is a non-local process, but affecting absolutely the entire body, and the rate of fat burning is different for different parts. In girls, fat most often disappears faster from the top, and slowest from the hips and legs.

This phenomenon is determined by genetics. It is almost impossible to influence the rate of fat burning. Cardio training, the impact of which is aimed at a specific area, can achieve a certain result. An example of such a workout is running. The effect is achieved by stimulating blood circulation, using fat deposits in the part of the body involved in the exercise as an energy source. The main thing is that it is associated with limiting calorie intake. Otherwise, the lost fat will be restored through the food consumed.

The process of losing weight is accompanied by the removal of fat deposits from the chest. The speed depends entirely on genetic predisposition. It is impossible to change nature, but an alternative solution can be found. This is the ratio of body volume to chest volume.

Chest muscle training for girls

The pectoral muscles located under the mammary gland, like any other muscle, can be adjusted in volume. As they increase, they contribute to the growth of breast volume. These changes are guaranteed, but will not be as dramatic as with breast augmentation through plastic surgery.

Muscles in a woman's body grow much slower than in men. The only way to achieve quick results is to take hormonal drugs. For girls who do not strive to receive the title of Miss Olympia Bodybuilding, the result achieved through training will be quite enough. The changes will not be big, but noticeable. It is recommended for every girl to include exercises for the chest muscles in her training. They should not be neglected.

Exercises for chest muscles

The body must develop harmoniously. Otherwise it will look disproportionate. Therefore, you should not neglect basic exercises that involve all muscle groups, and not just the pectoral ones. The main goal should be the development of the whole body, and not a specific part.

Training for the pectoral muscles is often carried out in conjunction with exercises for training the back. If the emphasis during training needs to be on the chest, exercises for its development should be done first. This will allow you to achieve maximum dedication due to the fact that there is always more strength at the beginning of the workout.

Training program

The result of the training is determined by well-chosen exercises and their correct implementation. The breast enlargement program includes:

Dumbbell bench press from a lying position;
Incline dumbbell press;
dumbbell fly;
push ups.

You can perform all these exercises both in the gym and at home. The bench can be replaced with a step platform.

For the purpose of active fat burning

High-intensity training requires increased loads. It is recommended to perform all exercises from 12 to 15 times, doing at least three approaches for each. You need to gradually increase the load, bringing repetitions to a maximum of fifteen. For beginners, it is better to start working with light weights and perform a minimum number of repetitions, that is, twelve. This will allow you to avoid overwork, injuries, and hone your performance technique.

Correct execution should not be neglected in order to increase repetitions. The goal of each subsequent workout is to perform more repetitions correctly. First they work with light weights. When the number of repetitions reaches fifteen, take heavier dumbbells.

To increase muscle mass

Training to build muscle is not intense. It is recommended to do 6-8 repetitions. It all depends on the weight of the weights. The higher it is, the fewer repetitions. Approaches are done from 3 to 5.

To burn fat and increase chest muscle mass

The training involves performing 12 repetitions in 3 approaches. It helps you find a balance between fat loss and muscle building in the chest area. Suitable most for beginners who have not trained before.

Exercises for chest muscles

The exercise is much more effective for increasing chest muscles than using a barbell. This is due to the fact that the range of motion with dumbbells is much greater.

Initial position:

lie with your back on the bench;
raise the dumbbells in front of you;
placement of hands shoulder width apart;
palms “look” to the sides.

Performance:

The arms are bent at the elbows so that the shoulder and forearm form a right angle;
when exhaling, the weights are lifted upward;
dumbbells are lowered;
palms turn towards each other;
the weight is lowered onto the hips;
sit down and put dumbbells on the floor.

Important:

Dumbbells must be raised twice as fast as they are lowered. When lifting weights, the chest is compressed; when lowering, on the contrary, it is stretched, bringing the shoulder blades together. Do not suddenly throw dumbbells. Otherwise, there is a high possibility of damage to the rotators (rotators) of the shoulder.

The exercise puts significant stress on the upper pectoral muscle. If it is performed while visiting the gym, use a bench with the ability to adjust the angle of inclination. The load is proportional to the inclination. The larger it is, the more significantly the shoulders will be loaded.

Technique:

It is similar to the previous exercise, when the bench press is performed without tilting the body, but has one feature. At the extreme (highest point) the hands should be positioned strictly perpendicular to the floor.

The exercise can be performed on a regular or incline bench if the workout is performed in the gym.

Technique:

lie down on a bench;
hands, holding dumbbells in them, are raised in front of them so that they are shoulder-width apart, and the palms “look” at each other;
as you inhale, lower your arms down through your sides, stretching your chest, using exclusively the movement of the shoulder joint for this;
As you exhale, bring your hands together in an “embracing” motion.

Push ups

Initial position:

take horizontal emphasis on the floor;
arms are placed slightly wider than shoulder level;
the body should be on the same straight line;
the buttocks should not sag or protrude;

Performance:

The arms are bent at the elbow joints at a right angle. Some may have difficulty with the classic version of push-ups. An alternative could be push-ups from your knees or with your hands resting on the bench.

Beauty and firmness of the breasts are the key to good genetics, skin condition, proper nutrition, but sports are also an important component. Correct moderate loads on the chest muscles will keep it in shape. Many girls, when doing fitness or strength training at home or in the gym, deliberately avoid working their chest muscles. It is believed that you can “rock” them by losing the feminine curves of your figure. However, these fears are unfounded - if you are not going to engage in bodybuilding, you will not be able to pump up such “male” forms with simple exercises.

But you can very easily maintain a muscle corset even at home, without having any special equipment. The main thing is attitude and systematicity. So, what are they - exercises for the pectoral muscles for women at home?

Features of exercises for the pectoral muscles

Even when working out at home, do not neglect good sportswear and be sure to wear a special bra that will not squeeze, but only properly support your breasts. Also, be prepared for the fact that even with intense training, the results will not be noticeable until after a couple of months.

It is better to train in the evening; it is believed that this way the muscles are less injured and pumped better. However, if you return late from work that exhausts you, it is unlikely that your training will be systematic. Try a morning set of exercises, maybe it will charge you with energy for the whole day.

Warm up your muscles before you start your workout, this will save you from the risk of injury or sprain. Run in place, stretch your arms and legs, just dance for a couple of minutes to energetic music, all this will prepare your body for work. At the end of your workout, don’t immediately run to the shower; be sure to do a few stretching exercises. This will not only relieve unpleasant muscle pain, but also relieve tension, calm your pulse and breathing, and relax. Be sure to praise yourself at the end of the workout, this will give you confidence in success.

The harm and benefits of exercise

If you train regularly or include in your exercises a set of special exercises for the pectoral muscles for women at home, in a couple of months you will see the result - the muscles will tighten, the chest will be toned and, as a pleasant bonus, your posture will improve and back pain will go away. And toned muscles and a straight back will visually enlarge your breasts. If the bust is naturally large and heavy, it especially needs support; here you simply cannot do without working on the muscle corset. By doing regular exercises you will get rid of spinal problems.

Exercises without additional equipment

First, let's look at the basic exercises that you can do at home without any equipment or equipment. First things first are push ups. You can do push-ups directly from the floor, or from a bench or even from a wall. These exercises will give endurance to the muscle group we need:

Supported squats - stand with your back to a bench or chair and squat, resting your hands on it. Place your feet slightly forward. Lower yourself slowly and smoothly, feeling the tension in your arms. Try to lift your body not with your gluteal muscles, but with your chest and arms. Repeat 6-8 times.
Push-ups from the bed are a classic push-up, but easier, since the body needs to be lifted not from the floor, but from the bed. Place your hands quite wide on the bed, place your feet on your knees and, as you inhale, lower your chest and body so that it is straight and your elbows are bent at an angle of 90 degrees. As you exhale, rise back up. Do 8 reps.
The classic push-up is a well-known exercise from physical education lessons. Place your feet on your toes, this is more difficult, and when lifting your body, do not raise your pelvis to its original position. Do all the work with the muscles of your chest and arms and don’t forget to breathe.

Exercises with equipment - dumbbells and fitball

Today, both can be easily purchased at any store, even in the sports departments of large department stores. However, when performing exercises for the pectoral muscles for women at home, you can do just fine without a fitball, and dumbbells can replace two bottles of water. It’s not as convenient and beautiful, but the effect is the same, and it’s also easy to change the weight. Speaking of weight, start small, for example with a kilogram and gradually increase, to at least 2.5 kg. So:

Weighted press

Lying on your back on a bench or fitball, bend your legs at a right angle. Holding dumbbells, bring and spread your arms in front of your chest 12-15 times. Then put your hands with dumbbells together and move them behind your head, but without relaxing at the end, but using muscle strength to fix them at the end point and return them back. Repeat also 12-15 times.

push up

Also, while lying on a fitball or bench, keep your hands with dumbbells pressed to your chest. As you exhale, slowly raise your straightened arms above your head and hold your arms, purposefully tensing your chest muscles. Then slowly lower your arms as you inhale, feeling the tension in your muscles.

Standing press

Place your feet shoulder-width apart and lower your arms with dumbbells along your torso. Raising your arms to the sides, stand on your toes at the same time.

Yoga and Pilates

If strength training is not your thing or you get too tired of it, dilute your chest exercises for women at home with elements of yoga and Pilates. They are also great for strengthening the corset that supports the back and chest and are ideal for home use.

Prayer - Start with a simple pose, sit cross-legged and place your palms straight in front of you as if for prayer, keeping your forearms parallel to the floor. Inhale deeply and raise your elbows up, making sure to tense your pectoral muscles, then slowly, be sure to exhale, lower them. Breathe evenly and deeply, repeat the exercise 15-20 times. Then, without moving your elbows, press your palms against each other, holding for a while and feeling the tension in the muscles of your chest and shoulder girdle.

Bow - lying on your stomach, bend your knees and lift them up, then grab your ankles with your hands, stretch and bend so that only your lower ribs and stomach are in contact with the floor. Hold this for at least a couple of seconds, feel how the abdominal muscles stretch and the pectoral muscles stretch along with your arms. Relax, then repeat 10-15 times.

There are no downsides to the above exercises for the pectoral muscles for women at home; do not be afraid to turn your figure into a masculine one; with home exercises it is impossible to change the relief of the pectoral muscles so much as to lose your feminine curves. If you are a beginner, do not forget to warm up and start small, but build up the pace and do not be afraid of muscle pain - this is normal and without increased load they simply will not work.

Exercises for the pectoral muscles for women in the gym - video:

Firm, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. This is also a subconscious signal to the opposite sex that in front of the man is a successful expectant mother, capable of fully feeding her offspring.

There is something to fight for. And in addition to a balanced diet and cosmetic breast skin care, thoughtful and most effective exercises for breast lift at home will help you achieve your goal. But first, briefly about how the female breast works.

The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.

So, the mammary gland does not have muscles. What does it consist of? These two seemingly simple hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.

Mammary gland

The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions - nipples - surrounded by an areola and located in the center. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, the nerve fibers of the intercostal, cervical and shoulder regions pass through the chest, and it can ache with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes and called the glandular section responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.

The mammary glands are penetrated by lymphatic channels and blood vessels, in their corresponding position supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of the types and shapes of a woman’s bust, as well as their connections with the character of the owner. But one thing is certain: There are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:

the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
The nipples relative to the same line should look up at an angle of 25° to 45°.

Of course, ideal toned breasts are as rare as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.

Muscle corset

The pectoral muscles are divided into two groups:

located directly on the chest - internal, external and diaphragm;
muscles of the shoulder girdle and arms.

The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

support of the upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
participation in the breathing process using the diaphragm.

What can affect the way your breasts look?

There are several factors:

Body fat balance. Typically, the mammary glands of plumper women are larger than those of thinner women. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. we looked at it in a separate article.
Pregnancy and lactation period. During this important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
Genetics. It is enough to look at the women of this or that family to predict with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the...
Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method of surgical intervention is.

7 Essential Pull-Up Moves

As we found out, the mammary gland is attached at its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can this be achieved? The growth of the pectoral muscles, increasing their endurance will improve the shape of the breasts, enhance their nutrition, blood supply and lymphatic drainage, and will become an obstacle to sagging and sagging. Let us immediately note that in addition to the workouts given below, there are also.

What is important when working out the chest muscles:

It is necessary to work all muscles to the maximum. The load must be multidirectional, because The muscle fibers of the pectoral muscles run at different angles.
The correct technique for performing exercises is important to strengthen sagging muscles without causing unnecessary injury. Warm-up and cool-down are a must.
Excellent exercises for this include push-ups, pull-ups, various push-ups (tennis, basketball, volleyball), and planks. But the most noticeable results come from weight training with progressive resistance. Among them - .

1. Knee push-ups

The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint free weight exercise. Unlike standard full-length push-ups and other varieties, since it removes some of the load from the legs and, accordingly, is easier to perform.

From a lying position, focus on your palms and knees bent at an angle of 90° and your legs crossed at the top. Straightened arms (palms are under the shoulders and pointing fingers forward) and bent legs - shoulder-width apart, the whole body forms an even inclined diagonal. This is the starting position.
Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
At the bottom point, push off and, as you exhale, rise to the starting position.

Do 10-12 push-ups, do 3 sets with a break of half a minute.

Avoid technical mistakes:

When moving down, do not spread your elbows to the sides from the body - this can overload the shoulder and lead to injury;
Watch your pelvis - it should neither sag nor rise up, but form an even line by engaging the gluteal muscles;
Stretch your wrists to avoid overloading them due to an unnatural position for them and strong pressure;
Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.

Attention! Use this lightweight version of push-ups only for the first time, until your muscles get stronger, don’t get hung up on it, move on to regular classic push-ups as quickly as possible.

2. Classic push-ups

Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps, and also, unlike the previous version of the exercise, legs are also involved.

The technique is similar to push-ups from the knees, but in the starting position the emphasis is on the toes.

Do 10-12 push-ups, do 3 sets with a break of half a minute. Gradually increase the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.

3. Palm clenching

The pectoral and shoulder muscles are included in the work; including the triceps is a mistake. Well suited for beginners with weakened muscles and as a final isometric exercise for strength training.

Place your feet shoulder-width apart, your back straight, bend your elbows in front of you at chest level, put your palms together and place them vertically (prayer pose).
Inhale, hold your breath for 10 seconds and, while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by pressing your palms against each other.

Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually increase the time to 20 seconds.

This is interesting! The exercise can be varied by clasping your arms above your head or moving your clasped arms alternately to the left and right chest.

4. “Pull into the wall”

The muscles of the chest and shoulders are involved in the work, tensing and stretching. The exercise is performed anywhere there are doorways. It's good.

Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
Bend forward slightly and continue pressing for another 1-3 minutes.

Three approaches will be enough.

5. Incline Dumbbell Press

An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.

Lie on a bench with an inclination angle of 20°-30°, rest your feet on the floor on your sides, raise your forearms with dumbbells up 90°. Elbow position - just below chest level, dumbbells - higher.
Inhale, and as you exhale, press the dumbbells up with straight arms, after a second delay at the top point, the arms return down.

Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.

6. Dumbbell flyes lying on a horizontal bench

The pectoralis major muscle is worked, the muscles of the shoulders and ribs are included. This movement is effective.

Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, the hands look at each other.
Inhale - spread your arms to the sides, hold for a short time at the lowest point, and exhale - rise again.

Do 4 sets of 12 dilutions.