How to train women's pectoral muscles female pectoral muscle exercises illustrated

May 6, 2023
It is necessary for women to train their breasts, because through training can make you better fight gravity and make it fuller and more upright, so how should you do to train?

TRX standing rowing

This movement, provided by your body weight resistance, using the TRX band to complete, equivalent to reverse push-ups, which can be a good exercise to your chest muscles.

How to do:

1. Hold the TRX band with palms facing each other. 2. Tilt your body backwards, toes forward, heels on the ground, body at a 45 degree angle to the ground. 3. Let your core muscles to stabilize the spine, relying on the contraction of the pectoral muscles to pull the body back.

TRX Supine Rowing

The main muscles involved are the pectoralis, biceps and latissimus dorsi. This movement relies on the gravity of the body weight to train and is equivalent to a far-fixed bench press.

How to do:

1. In front of the position a mat or and TRX band. 2. Hands in a positive grip, tense body parallel to the ground, thighs and upper body in a straight line, thighs and calves at 90 degrees, heels on the ground, and arms on either side of the chest.

Elastic band seated pull-down

Similar to pull-ups, only changed to near-fixed. Keep your core tight, pull the elastic band down, and make sure you don't arch your back.

How to do:

1. Tie the elastic band at a high point. 2. Sit on the floor and grab the lower end of the elastic band with your hands. 3. Pull the elastic band down to the chest, pause for 1 second and then slowly return.

Pull-ups with elastic band

Girls with less strength usually have a hard time completing standard pull-ups or completing too few, so rely on the assistance of the elastic band to better complete and sustain training.

How to do:

1. Hold the bar with both hands, cross your legs on the elastic band, keep your core stable and prevent your back from arching. 2. Pull up until the chin exceeds the bar. 3. Pay attention to quality rather than quantity, and complete 10 reps per group.

Pull-down

This movement is the lowering part of the pull-up. Considering the girl's strength, use muscles to control the stability and speed when lowering to achieve the effect of exercise.

How to do:

1. Use a box to help you reach the top of the crossbar. 2. Start with your chin over the bar. 3. Then lower with control. 4. Control the stabilization and lowering speed, 3 to 5 times per set.
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