Tipps für ein schönes Dekolleté

Not only the men can train their chest muscles. No, also the women have today with many fitness and gymnastic exercises the possibility to do something for the tightening of their chest muscles. Specific workouts shape and firm the pectoral muscles so that even tight tops can be worn serenely again. Below, we have compiled some exercises specifically for women's breasts, which are perfect for training the bust and upper body. As with men, the best exercises for the chest muscles are those that work the upper body efficiently, especially by pushing away weights (bench press). These exercises can be performed with your own weight as well as with dumbbells or other equipment.

Exercise 1-Push-ups

Push-ups are still one of the basics in a chest workout. This exercise with your own body weight requires tensing many muscles. It is a misconception that push-ups exclusively train the arm muscles. Like the bench press, push-ups have a particularly strong effect on the chest muscles. The important thing is the correct execution and a good technique, which should be adapted to the individual performance level. Especially beginners and also many women have the problem to perform the classic push-up with straight legs. Here it is recommended to start with a body position that is performed on the knees. Cross your legs and position your upper body on your knees. If this position is too painful for you, you should put a pillow under your knees. The arms are stretched and slowly bent, allowing the upper body to lower down. This position has the advantage that only the upper body needs to be moved and not the entire body, as is common in traditional push-ups. Push-ups should not be performed according to predetermined repetitions, but should always be trained until muscle failure occurs. The arm position also has a significant impact on the intensity and strain on the chest muscles. The further out the arms are positioned, the more intense the exercise will be on the chest and shoulder muscles. Once you have mastered the push-up on your knees, you can switch to the traditional push-up with legs extended.

Exercise 2- Chest exercise with weights

If you want to improve and strengthen your chest muscles with weights, you can try using dumbbells or even filled water bottles. Water bottles have the special advantage that you can use the contents of the bottle to adjust the weight exactly to your personal performance level. You take two weights in each hand and stand straight and upright in position. Now raise your arms sideways up to your chest. Now stretch your arms straight forward until your hands come together with the weights. Make sure that the arms are slightly bent in the final position and never fully extended. The arms must always remain at the same height during the movement and must not drop down. You should complete this exercise with 8 to 12 repetitions.

Exercise 3- Burpees

Combinations with different exercises can also intensively train the chest muscles. The so-called burpees consist of a mix of push-ups and stretch jumps, which are performed immediately one after the other. However, you can perform this exercise only with the traditional push-ups, so burpees should be trained only by advanced and experienced athletes. You start the burpee with a push-up. From the push-up you pull your legs to your chest and now perform a stretch jump upwards. As you descend, squat down again, place your palms on the floor and return to the push-up position. This exercise is very strenuous, because both the chest and leg muscles are trained intensively. Therefore, 5 to 10 repetitions are enough, which you should perform in quick intervals.

Conclusion

Efficient strength and fitness exercises provide a beautiful and attractive appearance, if they are performed regularly and disciplined. Many training programs with intensive arm exercises, such as Tae Bo, aerobics, Pilates or even yoga, include many movement sequences and exercises that can also intensively train the chest muscles.

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