Most trainers, when compiling programs for girls, do not put on their individual list of exercises for the barbell press.
First, it is believed that the pectoral muscles of a woman are less developed than that of a man, which by default becomes an obstacle to the correct execution of the exercise. However, this is a fallacy. If the girl is able to perform 15 push-ups from the floor, then she can quite perform the bench press.
Secondly, there are various prejudices regarding this exercise.
In particular, many believe that a bench press kills femininity in a girl and reduces breast volume.
Let’s take a look at the popular myths about the female bench press with you and consider the correct technique for doing the exercise.
The first myth is one of the most common misconceptions. He is associated with women competing in bodybuilding competitions. The size of the breasts of women bodybuilders is in no way associated with exercises on the pectoral muscles.
Breasts become smaller due to a tough diet before the competition.
Professional athletes bring their body fat to a critical minimum, and the breast is formed just due to fat deposits. With a decrease in body fat, the breast becomes smaller. And the muscles of professional bodybuilding athletes are so developed that against their background the mammary glands are simply visually lost.
Therefore, do not be afraid to train the pectoral muscles in reasonable amounts.
This will make your body more athletic harmonious, your chest volume will increase, and your chest will even rise slightly.
There will be no problems with the size of the bust in girls while maintaining a normal level of body fat. After all, the breast consists of a breast and a fatty layer. According to scientists, 10 to 13% of fat is required for women's health.
Many girls and women who understand the importance of exercise for the chest think that ordinary push-ups are enough.
However, practice shows that no significant changes occur during push-ups, since the pectoral muscle requires many different exercises with different weights.
Push-ups are effective only up to a certain point, and then they become useless. For the qualitative development of the pectoral muscles, you need a set of exercises that combines push-ups, mixing dumbbells lying on a bench, a classic bench press and a bench press on an inclined bench.
If you want to train your chest with push-ups, we recommend that you increase the load due to additional weights, for example, you can put a few pancakes from the bar on your back. Experienced trainers advise using push-ups for the final clogging of muscles at the end of the workout.
The bench press for girls is slightly different from the male, so women should know the basic rules:
It is important to follow at least two approaches. Three approaches would be the best option.
The bench press is the most energy-intensive exercise of all chest exercises. Try to do it at the beginning of your workout. Between approaches should take a break of 1-2 minutes.
When doing dumbbell breeding, you can reduce your rest time to 45 seconds, and when doing push-ups, to 30 seconds.
If the bench press is implied, in most cases the non-classical technique is most convenient for women:
Women should learn only the contraction of the shoulder blades to the spinal column, and there should also be a deflection in the lower back.
The presented technique loads not only the pectoral muscles of a woman, but also the triceps. This technique helps to increase working weights. If you want to pump up your chest muscles, use the classic bench press technique.