Women’s Weight Training 101: The Chest Press
Welcome to the second day of my Women’s Weight Training series with celebrity trainer and Promax Nutrition Ambassador, Holly Perkins!
Yes, I know the picture above is not of a chest press…I’m not that clueless about weight lifting.
Before you get totally confused by the title of this article, I have to tell you a secret…we’re not talking about chest presses today.
Why?
Because you shouldn’t be doing chest presses.
Say what?!
You heard me. Ditch the chest press.
Despite what you’ve heard, the chest press is not the ideal exercise for women looking to strengthen their pectoral region. Unless of course you’re trying to build a big, broad chest. Then by all means, press away.
While the chest press is an amazing move (and perfect for the dudes), Holly says it works your chest in a way that builds the area up and outward.
No, it’s not going to make your boobs look bigger. But it will make that troublesome area between your arm and chest — a.k.a. your “armpit fat” —more prominent.
So instead of a modification to this exercise, we’re going to do away with it all together, and give you a whole different exercise:
Upright Seated Chest Flyes
“While a flat bench press is a guys best friend, woman should stick with flyes to strengthen the chest, while minimizing outward development,” says Holly. “This exercise also brings really nice changes to the front of the shoulder, and the biceps.”
The Upright Seated Chest Flye will contract the muscles around your “armpit fat,” tightening them. While it won’t do away with it all together, it won’t build it pup like the chest press will.
Holly recommends doing 4 sets of 12 reps, with 30-50 pounds.
Make sure to keep your shoulders down and back, and your head up. Holly likes to have her clients feet lifted to avoid using the ground for stability. This will give you an added core workout as well!
Try it out and let me know what you think!
And be sure to read part one of this series: Women’s Weight Training 101: The Leg Press to learn the proper technique for long, lean stems.
Victoria says:
I love doing chest flyes so I’m happy to hear this :)
big muscle says:
Nice post. I used to be checking continuously this blog and I’m impressed!
Extremely useful information particularly the ultimate part :
) I care for such information a lot. I used to be looking for this particular info for a long
time. Thank you and good luck.
Valencia says:
Hello :)
I am about to start doing this and lat pulldown, and I found your post and I think it is very helpful!
Do you have any suggestion on how often should I do this exercise?
Beth says:
should that be the only chest exercise. I have had a double mastectomey i love that this fly. but should you do variations.
I would like to see a full work out for what women should do.