For women, chest training can make your breasts look fuller and make your cleavage look more obvious.
Keep your reps to 8-10 for flat barbell bench presses and incline barbell bench presses, and 10-12 reps per set for dumbbell flyes.
The optimal number of training groups for each training movement is 2-3. Increasing or decreasing the number of training sets will not produce optimal results.
For compound training exercises such as the flat barbell bench press, the optimal rest time between sets is 1 minute. When you start training your chest, start with compound exercises, then flyes (where you should have 45 seconds of rest between sets), and finally push-ups (with 30 seconds of rest between sets).
Training frequency
Depending on your current split training pattern, you can train chest up to 2-3 times a week, making sure to rest at least 1 day between chest training sessions. If you're using an upper/lower body split, add the following chest training routine to your upper body days.
Examples of chest training programs
Flat barbell bench press - medium grip, 3 sets, 8 repetitions per set, 1 minute rest between sets (picture below)
Incline Rope Flyes: 2 sets, 10 repetitions each, rest 45 seconds between sets (picture below)
2 sets of push-ups, 15 repetitions per set, rest for 30 seconds between sets (picture below)
Incline barbell bench press: medium grip, 3 sets, 10 repetitions each, rest for 1 minute between sets (picture below) Strength Fitness Guide
Flat dumbbell fly: 2 sets, 21 repetitions each, rest 45 seconds between sets (picture below)
Feet raised push-ups: 2 groups, 15 repetitions each, rest for 30 seconds between groups (picture below)
Dietary requirements: Supplement protein-rich foods 30 minutes after exercise. ❋ Tags: