Hey girlfriend, how much can you bench? Said no woman, ever. As a group, women aren’t too concerned with training chest. Sure, we give it a thorough, weekly workout, mostly because we know we’re supposed to. But regular chest training helps prevent upper-body imbalances, which can lead to injury down the road. And since most chest exercises also work your shoulders, triceps and even your back, they work toward total-body functional and synergistic strength.
This workout employs four advanced techniques to work every fiber of your chest, building sleek, strong muscles without added bulk. Combine this workout with the Chestretch moves and your pecs will turn heads — for all the right reasons.
Movement Prep
This mini-workout/warm-up is designed to wake up your chest, shoulders and upper back and get your muscles and nerves firing properly. The hand-release push-up is a good option here: It moves through a greater range of motion than a standard push-up and all but eliminates the possibility of cheating, because you start each concentric rep from a dead stop on the ground. And the standing Svend press charges up your chest using constant tension while minimizing shoulder engagement.
Use a light weight and focus on form and control with each repetition for this stage of the workout. Between sets, do some of the Chestretches or some rotational shoulder work — windmills, arm swings and the like: Mobile shoulders translate into better upper-body position, greater range of motion and stronger subsequent pectoral contractions.
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