Weight Lifting, Weight Training, Bench Press & Bodybuilding
January 28, 2023
How To Build Your Chest Muscles Properly
By Karen Sessions

How To Build Your Chest Muscles Properly There are myths floating around regarding women and chest training, everything from chest training will make your boobs disappear to chest training will dramatically increase your boob size.

Both of these myths are just that, myths.

Iím going to tell you how you can build a beautiful and sexy chest by simple weight training tactics that can be implemented just once a week in less than 15 minutes.

First, let me tell you why those myths are myths.

Smashing the Chest Training and Boob Shrinkage Myth:

Weight training cannot and will not make your boobs shrink. Breast tissue is made up of fat tissue. Burning body fat will result in smaller breast size.

Weight training develops lean muscle tissue. Adding strength training develops the underlying chest muscle and will add more shape to your upper body, creating those eye-pleasing and sexy curves.

To put it bluntly, the only way to lose your breast size is to lose a lot of body fat.

Smashing the Chest Training and Boob Swelling Myth:

Weight training wonít make your boobs double in size. Weight training builds the underlying muscle underneath the breastís fatty tissue. Muscle is lean and dense, fat is bulky and mushy.

Muscle tissue added to your chest area will be lean and dense, giving your chest shape. The added muscle tissue may give your breasts that needed enhancement and perk.

Bottom line, a good chest training program will add beautiful shape and stunning high cleavage so you look snazzy in that hot dress.

How To Build Chest Muscles Properly Now that I got the nagging myths out of the way, letís discuss a good chest program to heed the results of a hot body.

Bench Press

The bench press is the core exercise for the chest muscle. When you do the flat bench press (barbell, dumbbells, or machine) you are hitting the entire chest muscle as one unit.

Itís important to build your flat bench press because a strong chest will assist in other exercises.

Incline Press

The incline press is another core movement for the chest. The incline press shifts more of the stress to the upper chest, enhancing your cleavage.

A little plus with the incline dumbbell press is you can get on an adjustable incline bench and change the angle for each set or each workout. The higher you adjust the incline the more of the upper chest area you work.

Chest Dips

An overlooked chest exercise is the chest dips. Probably the reason this excellent exercise is pushed aside is because it requires raw strength to execute.

If you are a beginner or havenít ever tried the chest dips, many gyms have assisted dip machines that allow anyone at any fitness level to perform dips.

Ideally, you want to get to a point where you can do chest dips freestyle for best chest development.

Chest Flys

The chest fly is an isolation exercise that puts stress on the inner part of the chest.

The chest fly can be used in a variety of ways. The basic is the fly machine (pec deck). Another way to do the chest fly is with dumbbells, which allows you to target either the upper inner, middle inner, or lower chest area, depending on how you adjust the incline bench.

Chest training program to build a sexy chest

Week #1
Flat bench: 3 x 8-10
Incline press: 3 x 8-10
Decline flys: 3 x 10-12

Week #2
Chest dips: 3 x 8-10
Incline press: 3 x 8-10
Flat flys: 3 x 10-12

Week #3
Incline press: 3 x 8-10
Chest dips: 3 x 8-10
Incline flys: 3 x 10-12

Week #4
Flat press: 3 x 8-10
Chest dips: 3 x 8-10
Incline flys: 3 x 10-12

Conclusion to 4 Exercises to Build a Sexy Chest

Men agree that a woman with a well-built chest developed through regular weight training is sexyÖ giving that fit, healthy, and athletic look. If you want to look hot and feel good about yourself, donít neglect the essential basics of weight training.

About The Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Featured EBook:

Karen Sessions eBook

The Competitive EdgeDangerous Curves
Ė Figure and Female Contest Secrets

"Get A Figure Competition Body In Just Weeks, Even If You're Brand New To The Fitness Industry..."

"You Can Have A Female Figure or Fitness Competition Ready Body In Just 12 Weeks!"

Make All Your Figure Model and Fitness Competition Dreams Come True


More Articles by Karen Sessions

Return to the Mega Workout Articles Section


Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips