Training of pectoral muscles in the gym for girls on weight, for weight loss

With age or after a sharp discharge and weight gain, the pectoral muscles can weaken and lose firmness and elasticity. To restore their tone, it is necessary to perform a certain set of training exercises.

You can do this at home, but visiting the gym will increase the effectiveness of physical activity due to the presence of a variety of equipment and the help of a professional trainer.

Due to what is the correction of the shape of the mammary glands

Correction of the shape of the mammary glands by performing physical exercises is possible due to the properties of the muscle fibers that surround the chest. During a workout aimed at improving the shape of the chest, muscle fibers break, forming microtrauma.

Training of pectoral muscles in the gym for girls on weight, for weight loss

After a certain time, such injuries heal, while forming new protein muscle compounds, which are called myofibrils. Moreover, new muscles have a large size and a different shape. This is due to the active synthesis of protein compounds, which should exceed their breakdown.

This effect is called supercompensation. Its essence is that the newly formed fibers not only restore their previous muscle volume, but also exceed it.

Training of pectoral muscles in the gym for girls on weight, for weight loss
The most effective way to train the pectoral muscles for the girl will be exercises in the gym

There is also another point of view, according to which a change in the shape of the breast occurs not due to an increase in the volume of fibers, but due to an increase in the number of muscle tissue cells. At the moment, there is no single proven opinion, but most athletes and coaches are inclined to the first option.

However, in order for the breast shape to be corrected, the followers of both theories are convinced that in addition to performing the exercises, it is necessary to eat properly and observe the training regimes, alternating them with rest. Because the growth and adjustment of muscle mass occurs during the rest period.

The benefits of pectoral muscle exercises for girls

Performing exercises for pectoral muscles by girls in the gym provides several advantages:

  • the most effective study of the pectoral muscles, as well as the muscles in the arms;
  • improving the appearance of the breast;
  • posture alignment;
  • reducing the risk of developing back diseases, including osteochondrosis;
  • improving body stamina;
  • visual tightening of the skin on the hands and improvement of muscle tone;
  • a decrease in body fat in the chest area and overall weight loss.

Training of pectoral muscles in the gym for girls on weight, for weight lossAlso, the exercises that make up the complex for the pectoral muscles can improve the functioning of the heart and blood vessels, strengthen the ligaments, and increase the mass of muscles in the arms, shoulder girdle and chest.

Achieving such results is possible only thanks to an integrated approach, which includes adjusting the diet, introducing the daily regimen and adding exercises aimed at working out the remaining muscle groups.

Exercises with push-ups for girls in the gym

Training the pectoral muscles in the gym necessarily includes push-ups. They can be performed in different ways: from the floor, from the wall, from the knees, with weighting agents.

Training of pectoral muscles in the gym for girls on weight, for weight lossRegardless of the modification of the exercise, it is recommended to start with 1 approach, including from 7 to 9 torso lifts. At the same time, with each training day, the number of push-ups should be increased by 1 or 2, reaching 15 times, it is recommended to increase the number of approaches to 3, then weights can be used.

When doing push-ups, the following recommendations must be observed:

  • for beginners, the best option for push-ups is lifting the body from the knees, due to this position the total load on the spine is reduced;
  • during the push-ups, it is necessary to retract the abdomen and keep your back straight without bending the lower back;
  • returning to the initial exercise, you cannot straighten the elbow joint to the end;
  • the pectoral muscles during raising the body should be kept in a tense state.

In the event that there are any contraindications for performing this type of exercise, you need to consult a trainer.

Warm up

Warming up is an important step in any workout, because it helps to generate additional energy in the body, which will be required to perform basic exercises. Also, warming up helps reduce the risk of injury due to the fact that muscles and ligaments will be warmed up.

It includes 5 main stages:

Stage number Exercise name Duration, sec Characteristic
1 small warm-up consisting of cardio exercises 60-120 This stage contributes to the improvement of the cardiac system and blood circulation. Here you can run on the spot, walking on the spot, walking with multidirectional raising of arms.
2 Gymnastics for joints 60-120 At this stage, you can perform exercises that involve all joints: rotation of the knees, shoulders, head, hands, arms, trunk and feet. Such exercises will warm and improve the mobility of tendons and joints.
3 Stretching all muscle groups 120-180 Stretching helps to improve the elasticity of the muscles, which will prevent their damage, up to tears. At this stage, the following exercises are performed: torso, torso with rotation, squats and lunges.
4 Cardio exercises 120-180 At this stage, you can repeat the exercises from the first, adding rope jumping to them.
5 Restore normal breathing rhythm 30-60 At the last stage, you need to restore breathing by raising your hands up on the inhale and sharply lowering them on the exhale.

The total duration of the warm-up before training is approximately 7 to 10 minutes.

Body bench press on a straight bench

The training of the pectoral muscles in the gym is carried out by means of the bodybar press in various positions. One of the most effective options is lying down. This exercise belongs to the category of power and is well suited for building muscle mass.

Technique of execution:

  1. In order to take the initial position, you need to lie on a straight bench and rest your feet on the floor;
  2. Then you need to raise the bodybar up, holding it above the chest;
  3. Next, the bodybar must be lowered down to the point at which it is in contact with the chest. In this position, you need to stay for 1-2 s .;
  4. Then you should return the bodybar to its original position and also fix it for a few seconds.

Training of pectoral muscles in the gym for girls on weight, for weight lossThe duration of the exercise is from 8 to 12 times in the framework of 3 approaches. Gradually, you can increase the number of sets or reps.

Dumbbell Option

The dumbbell bench press from the supine position for training the muscles of the chest should be performed in a wide amplitude similar to an arc. It is necessary that the pectoral muscles achieve maximum stretching and contract most effectively.

Technique for performing a bench press with dumbbells:

  1. It is necessary to take a starting position, for this you need to sit on a bench, take dumbbells and put them on your knees.
  2. Then lie down on a bench so that the lower back is slightly bent, and at the same time raise your hands parallel to the shoulders, without bending the elbow joint to the end;
  3. From the starting position, you need to raise your hands with dumbbells up to the point at which the elbow joint extends, and fix it for 1-2 seconds.
  4. Next, you need to return to the starting position and linger in it for a few seconds.

Training of pectoral muscles in the gym for girls on weight, for weight lossThis trajectory of movements is considered the most difficult, because it gives an additional load on the shoulder joint due to its unnatural position during training.

Inclined bench bench press

Training the pectoral muscles in the gym can not do without a bench press. One of the options for the exercise is to perform it on a bench with a tilted back. It is well suited for those who have just started going to the gym.

Such a bench exists as a variation of push-ups from a horizontal surface. In this position, the upper chest is involved if the back of the bench is raised up and the lower part of the chest if the back is lowered. The main task of the bench is to build muscle.

Training of pectoral muscles in the gym for girls on weight, for weight lossTechnique of execution:

  1. Lie down on the bench and press the body to the bench, bend a little in the lower back and rest your feet on the floor surface.
  2. Grab the bar with a wide grip, remove it from the stops and lower it by inspiration to the lower limit point.
  3. Hold the breath and barbell for a few seconds.
  4. As you exhale, raise the projectile to its highest point.
  5. Lock in position for a few seconds.

When performing the exercise, the optimal amount of repetition is from 8 to 14 times in each of the 3 approaches.


This exercise is mainly aimed at the study of muscle fibers, because it involves almost all muscle groups, and also differs from others in that the movements during its execution are most similar to natural ones.

With this type of push-ups involved:

  • hands;
  • shoulders
  • spinal muscles;
  • muscles responsible for stabilization;
  • abdominal muscles.

Training of pectoral muscles in the gym for girls on weight, for weight lossTechnique of the exercise:

  1. Straighten your arms with emphasis on the uneven bars (starting position).
  2. Tilt the torso forward a little and lower the body during exhalation, while bending your elbows.
  3. Lock in position for a few seconds.
  4. Exhaling raise the torso to the starting position.
  5. Lock yourself in this position for a few seconds.

When performing the exercise, it is important that the bars are a little wider than the shoulder girdle to reduce the risk of injury. It is necessary to perform actions with this type of push-ups slowly without unnecessary jerking. The number of repetitions is from 10 to 15 every 3 sets. Weighting compounds can be used after the maximum amplitude has been set.

Fitball Dumbbell Bench Press

The dumbbell press on the fitball from the supine position is one of the most difficult exercises, because for its implementation it is also necessary to hold the body. It involves not only the pectoral muscles, but also the spinal muscles, abs and legs. Also, exercise requires maintaining balance, which makes a large number of muscle groups work.

To take the starting position for the bench, you must:

  1. Lie with your back on the fitball, resting your feet on the floor and placing them shoulder-width apart and bending at a right angle.
  2. Align the body in a straight line, raising for this the pelvis to the level of the body.
  3. Raise dumbbells over your head.

Training of pectoral muscles in the gym for girls on weight, for weight lossTechnique of the exercise:

  1. From the starting position on inhalation, it is necessary to lower the hands with the elbow joint down to the maximum possible point.
  2. Then follows, not keeping pause, raise your hands to the starting point.
  3. After the hands reach the highest point, you need to tighten the muscles of the chest.

This type of bench press is very difficult to perform and is suitable only for experienced people. Beginners should do it under the supervision of a coach.

Hammer Bench Press

In the gym, a hammer press is
often used as an exercise to train the pectoral muscles. It allows you to pump only the pectoral muscles in isolation. The loads that the muscles receive are very similar to those that he gets while doing the bench press. However, the hammer excludes the work of dentate, trapezius and latissimus dorsi.

Technique for performing a bench press in a hammer:

  1. Before starting the exercise, you need to set the optimal weight.
  2. Next, you need to lie on the bench, so that between it and the lower back there is a gap from the natural bending of the body. The levers of the machine should be at chest level.
  3. Feet should be placed on opposite sides of the bench and rest against the floor.
  4. Holding the handle of the hammer on the exhale, you need to squeeze the levers up to the maximum possible point.
  5. On inspiration, you need to return your hands to their original position.

Training of pectoral muscles in the gym for girls on weight, for weight lossThe hammer press must be performed in 3 sets of 15 repetitions.

Arrangement of hands lying from the bottom block

This type of hand layout is a type of isolated exercise and is more often included in training programs due to its effectiveness. During its implementation, the shoulder joint is involved, while pumping the pectoral muscles.

Technique of execution:

  1. It is necessary to take the initial position: to sit and bend the legs a little in the knees.
  2. Dumbbells need to be placed vertically, resting on your knees, and then lie down.
  3. Raise your arms up above your head, leaving your arms slightly bent at the elbows, so that the dumbbells are located above the shoulders.
  4. Then you should take a deep breath and spread your arms as far as possible and fix them like that for a few seconds.
  5. When exhaling, you need to bring your hands together so that the dumbbells touch, and fix the position for 1-2 seconds.

Training of pectoral muscles in the gym for girls on weight, for weight lossWhen performing the exercise, it is forbidden to straighten the arms completely, because in this case the risk of getting injured joint in the elbow is increased. In this case, the back should remain flat to prevent the redistribution of load on the lower back.

Ball exercises

To train the pectoral muscles, fitball is used in 2 main exercises: push-ups and dumbbell presses.

To perform push-ups, you need to spread your arms a little wider than your shoulders, and put your legs on the fitball. In this case, the body should form a straight line and be parallel to the floor. Performing push-ups from this position, you can adjust the angle of inclination of the body, and different muscles will be involved.

Those who have just begun to perform such an exercise can rely on the fitball not with their shins, but put it under their stomachs. So the load will become less.

Training of pectoral muscles in the gym for girls on weight, for weight lossTo perform the dumbbell press, on the fitball, you need to position the upper body, shoulders and chest, legs bent at the knees, rest on the floor and level the body. From this position you should raise your hands with dumbbells. The shell can be replaced with a bar or bodybar.

Rubber loop exercises

The rubber band can be used when training the pectoral muscles to increase the load in order to increase the effectiveness of the training . So, it can be used for push-ups from the floor, wrapping around the back and holding the ends with your hands. Such measures will force you to use more effort, because you will have to lift not only the mass of your body, but also stretch the tape.

Training of pectoral muscles in the gym for girls on weight, for weight lossAlso, a rubber tape can be used as a standalone shell. To do this, wrap it around the back and stretch your arms forward, holding on to the ends of the tape. This exercise is called a vertical bench press. In addition, the tape can be fixed and stretched by hand at different angles, while using different muscle groups.

How to quickly pump up the pectoral muscles. Weekly Training Programs

Training of the pectoral muscles in the gym allows you to correct the pectoral muscles in a short time. However, this may require different programs that include burning fat, building muscles, or losing weight. Also, training can be combined, which includes different types of exercises.

Active fat burning

The training program for fat burning consists of 3 sets of exercises, which include:

Day of the week Exercise name Number of repetitions Number of approaches
Monday Incline Dumbbell Press 10 4
Bench Press Smith 10 4
Dumbbell Bench 12 3
Simulator feedback 12 3
Wednesday Breeding in the opposite direction in the simulator 10 4
Extending arms in the simulator from behind the head 10 3
Crossover 12 3
Side Dumbbell Lifts 12 3
Friday Dumbbell Bench Press 10 4
Bench Press (French) 8 3
Bench Press Upside Down 12 4
Extension of the arms 15 3

Increase muscle mass

Performing exercises to increase muscle mass is recommended less intensively than for weight loss, in repetition from 6 to 8 times in the framework of 3-5 approaches.

Day of the week Exercise name Number of repetitions Number of approaches
Monday Wiring with dumbbells in a sitting position 6 3
Dumbbell Bench Press 6 5
Standing Dumbbell Lift 8 5
Push-ups in the simulator 7 5
Wednesday Inclined bench press in Smith 6 4
Sitting dumbbell lift 6 4
Inclined Dumbbell Bench Press 8 4
Barbell lifts 6 3
Friday Bench press 8 4
Extension of the head 8 5
Bench press on the simulator 6 3
Inclined information on the block 8 3


Workouts conducted with the goal of losing weight should include exercises that allow you to find a balance between the loss of body fat and muscle building. Well suited for beginner inexperienced athletes.

Day of the week Exercise name Number of repetitions Number of approaches
Monday Bench Press 12 3
Bars on the chest 12 3
Scott Barbell Lifting 12 3
Biceps Barbell Lifting 10 3
Wednesday Dumbbell Bench 12 3
Side Dumbbell Layout 12 2
Romanian craving 12 3
Side Dumbbell Lift 12 3
Friday Inclined rod pull 12 3
Pullover 12 4
Extension of arms and upper block 12 3
Seated back thrust 12 3

Combined Workout

Combined training is aimed at maintaining overall tone and includes elements of strength and cardio exercises.

Day of the week Exercise name Number of repetitions Number of approaches
Monday Bench Press 6 3
Dumbbell Bench 8 3
Pushups 12 3
Side Dumbbell Breeding 12 3
Wednesday Bench press 4 3
Dumbbell Bench Press 8 3
Pushups 12 3
Dumbbell Breeding 8 3
Friday Dips 12 3
Bench Press 4 3
Bench Press 6 3
Dumbbell Bench Press 12 3

Recommendations for girls in training

In order to maximize the effectiveness of training to correct the shape of the pectoral muscles and glands, the following recommendations should be observed:

  • You can not start training exercises without warming up. Therefore, before the main exercises, it is worthwhile to perform several simple ones, for example, turns or tilts of the head and body. You can also about 10-15 minutes. hold on an ellipsoid or treadmill to prepare the body.

Training of pectoral muscles in the gym for girls on weight, for weight loss

  • Complex exercises that require high energy costs, for example, a bench press, should be performed at the beginning of the training, as long as there is strength.
  • When performing the bench press exercise, you must correctly set the height at which the bar will be. It is advisable to arrange it so that during the capture the rock is bent, forming an angle of 20 °. This is necessary so that when it is captured and prepared for the exercise, there is no difficulty in removing it.
  • The neck should be grabbed with a direct grip, while the hands should be held so wide that the index finger is located on the inside of the extreme risks. This distance is usually wider than the female shoulders.
  • Raising the barbell, the arms should move slightly diagonally. When the bar is lowered, the bar is located opposite the eyes, and when raised up, between the chest and neck.
  • It is better to start each training session with a training approach with a weight lower than usual. The number of repetitions of 15 pieces. To increase the weight of the headquarters with each approach, you need to gradually, until it reaches the working value.

By observing all the rules and recommendations for training aimed at maintaining the tone of the pectoral muscles in the gym, you can not only significantly improve the appearance of the chest, but also maintain good physical shape and health.

Training videos to strengthen the pectoral muscles

Exercises to strengthen the pectoral muscles:

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