Unfortunately, it's not necessarily true that doing a gazillion push-ups will make the girls look more "perky," but working out your chest muscles can give you a leaner bust line and also take away some of that random chest fat that seems to ruin every strapless ensemble. Here are a few key moves to add to your workout plan that will get you on the road to a better chest right now.
We know, we know, benches are for boys. Come on now ladies. We can't let the men have all the glory. All you have to do is find the bench, leave the weight off, and just use the bar for now.You'll want to have a friend spot you. Lie with your back, shoulders, and hips on the bench. Keep your feet firmly on the ground. Reach up and grab the bar so that your palms are facing up and your pinkies are right on the inside of the lines that are furthest from the middle. When you're ready, push the bar off the rack and slowly lower it to your chest, breathing in as you go down. Then, with a breath out, push up and lock your arms at the top. That's one rep. We'll start with 3 sets of 5 to get you started. Add 2 reps to each set every week until you get to 10.
- Peck Deck
Sit with your back on the bench and make sure your the weight is on the lightest setting. Reach back and grab the handles. One rep is just pulling the handles to the center, with your palms facing each other. Sit up straight and squeeze your chest as you bring them together. Do 3 sets of 10 of these. Add weight every 2 weeks to keep your muscles guessing.
- Push-Ups It's okay if you haven't done a push-up since 5th grade gym class. It's never too late. Just avoid arching your back, lifting your butt, or doing the "worm" dance instead of a push-up. If you don't feel it in your chest and maybe your triceps and upper back, you're doing it wrong. Just try to keep your body in a straight line parallel to the floor. One push-up means lowering yourself all the way to the ground and then pushing back up. No slacking. Just do 3 sets of 5.
It's time for the girls to man up and get strong. Boys aren't the only ones who are allowed to have muscle and it by no means makes you manly. It just makes you tough. So hit the gym sisters and get those chests in shape!