Bodybuilding is all about balance . When I say bodybuilding , I actually mean everyone from a bikini competitor to a super heavyweight guy . This even includes people that have no intention of competing , but simply want to look better . If you change your shape by building lean muscle , it ’ s still bodybuilding !
Many females are told they shouldn ’ t train certain body parts ( including chest ), and that they should just concentrate on glutes , delts and back . This is complete nonsense . Bodybuilding is all about symmetry , proportions and balance . If you neglect body parts then you could be setting yourself up for joint problems , due to the imbalance this will create .
You should always train agonist
and antagonist muscles , this will give your joints integrity and help support a good posture . We all want longevity , and to be able to function in life no matter what it throws at us .
In this day and age , it ’ s not unusual for women to have breast augmentation , which can be either over or under the muscle . If you have had such a procedure you MUST be mindful of certain movements / exercises during the recovery process . BUT , once full recovery has taken place … get on with it !!
You can and must train chest for all the reasons outlined above . I ’ m not saying that jumping right into heavy bench pressing is a sensible move . Work every muscle group , so that you maintain both skeletal and aesthetic balance .
Before we get into the specifics of how to train chest , let ’ s go through some basic points that should always be kept in mind . The actual structure of the chest is the same for both women and men with an obvious addition lying over the muscle in females . What does this mean ? The mechanics of the muscle are the same , and therefore the exercises and the manner in which they are performed are also the same .
What does the pectoral muscle do ? In basic terms - it brings the arm across the body ( like a clapping movement , or flyes ). In any chest exercise , think of getting your biceps as close to your chest as you can . Literally , try to squeeze them into your pecs . When performing any barbell exercise ( incline , decline or flat ) without actually moving your hands , grip the bar firmly , and imagine pushing your hands together to activate the chest throughout the movement .
Another question to ask yourself is , how far down do you bring the bar or dumbbells ( or machine for that matter )? A lot of people talk
70 FLEX | APRIL 2018