Feb 24, 2014

Bis & Chest Workout w/a Twist

Last week I talked about a woman's breast tissue being "high and tight."  Here is an image of the muscular tissue that is found on every woman.  IF it gets worked, amazing results can happen.  To be specific, the breast tissue itself will not lift, it is the muscle underneath it.  I am just playing on words by saying "breast tissue" ;)

This image shows the muscle tissue in strand-like fibers and the breast tissue lies over it.  This is the Pectoralis Major.  Since women have breast tissue we, often times, think it will turn into a hardened chest muscle like men have.  Reality:  even men do not have hardened, or pronounced, chest muscles unless they REGULARLY LIFT HEAVY.

Ladies, do not be afraid of developing a manly chest.  Instead, you will have a more shapely, lifted chest that defies the laws of gravity!!  (and kids)  :)

[mini disclaimer:  the lift will not occur overnight.  It will take a lot of training with weights and a healthy low cal/low fat diet to burn and reduce any excess body fat]

When the muscle is firm, it pulls and tightens the surrounding areas.  It also helps decrease fat content which also reduces the appearance of sagging.  Come on lovely ladies, give it a try.  Guys, I already know you love to workout your chest and you see the benefit but women tend to neglect this area and I am here to tell ya, you should not neglect it!



Do one set:
Incline Dumbbell curls w/7.5 lbs in LEFT hand and 10 lbs in RIGHT x 10
Alternate:
1 minute sideways run on treadmill for 1 min
Do one set switching the weights:
Incline Dumbbell curls w/7.5 lbs in RIGHT hand and 10 lbs in LEFT x 10
Alternate:
1 minute sideways run on treadmill for 1 min
Next set increases weight:
Incline Dumbbell curls w/10 lbs in LEFT hand and 12 lbs in RIGHT -I went to 7 reps then hold with elbows bent, supporting the weight for a few seconds
Super Set:
Russian Twists with 25lb weights and move legs in a bicycling motion
Incline Dumbbell curls w/10 lbs in RIGHT hand and 12 lbs in LEFT x I went to 7 reps then hold with elbows bent, supporting the weight for a few seconds
Super Set:
Russian Twists with 25lb weights and move legs in a bicycling motion

This is a great way to mix up your workout because it really confuses the muscles as they are not accustomed to being off balance.  Be sure to balance out the other side by alternating the weights.

Incline Dumbbell Press same concept as above by beginning with 2 different weights and alternate 4 sets of 10
Super set each set with 10 push up spiders

High Pulley Curls beginning with 10 lbs & increase 10 lbs per set.  10 reps each and hold the last one for a few seconds
Super Set with Roman Chair straight legs, bring them high (try to get your feet above your head) 10-12 reps each

Low Pulley Curl with Straight Bar start with 20lbs & increase 10lbs per set- 3 sets of 10 w/final set of 17 reps
Super Set with Roman Chair straight legs, bring them high (try to get your feet above your head) 10-12 reps each

The above image is a cable cross over.  I like to modify it a bit by standing slightly straighter to target the lower portion of the Pectoralis muscle to help create the lifted, sculpted chest. 

I did this modified version with 10-20 lbs 3 sets of 10
Super Set with 3 sets of decline crunches with 12 lb medicine ball.

Ladies, do you work your chest?  Why or why not?

Follow me on Twitter at:  https://twitter.com/TCFit_Lifestyle or check out my Facebook page:  https://www.facebook.com/TcFitLifestyle

No comments:

Post a Comment