Girls, you sure want stronger, perkier pecs, right? Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor as well as many smaller muscles, which means wearing pushup bras or having surgery are not the only ways to perk up your breast, all you need is exercise tips that target your upper, middle and lower chest muscles.
Warm up very well
When training any muscle group, a good warm up is essential to get the blood pumping, meaning there is less chance of getting injured.
Dumbbell flyes
Dumbbell flyes can be done with or without a bench. The dumbbell fly doesn’t require much equipment to perform. Simply lie on your back and start with the dumbbells over the chest with the palms facing each other. Open arms out wide and lower until elbows are in line with your shoulders taking three or four counts. Bring back to starting position using the same amount of counts.
Train one body part per week
For beginners it’s suggested to only train one body part a week because your muscles take time to develop and development needs rest between workouts.
Change your schedule once every 3 months.
Your body get accustomed to the same workout schedule, so for a better result, keep changing the workout schedule once every 3 month.
Eat well and sleep well
Pay attention to what you eat. Eating protein after your workout along with some glutamine and a source of high glycemic carbs can help muscle building. Also rest is crucial to muscle growth, so make sure you have enough sleep every night.
Be Patient
Last but not least, always remember muscles don’t grow overnight. Guys who have the physique that you’ve been dreaming for have actually been training for years. So keep calm and carry on training.
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