How to The best exercises for women who want to work their pectorals

The pectoral work in women is usually different than in men in the sense of, or it is not given importance, or the intensity is usually greatly reduced. But the truth is that it shouldn't be like that. Women can also train the pectoral, and it is not true that there are pectoral exercises for men and women. Simply, as with everything, you have to individualize the tastes of people, since there will be women who like to train the pectoral and women who do not. Even so, in this article, we leave you with a series of exercises that you can do to train your pectoral hard in the gym. Press bench The barbell bench press is a popular exercise to work the chest and increase muscle mass and strength. For example, for powerlifters, the bench press is the primary exercise for measuring maximum upper body strength during competition. To do it correctly, perform a scapular retraction, lower the bar to the level of the nipples and push with your chest, and arms, and also with your feet (which must be on the ground) go up until your arms are fully extended. Incline press The incline press can be performed with both dumbbells and a barbell, although personally, for both men and women (in this case), I prefer dumbbells. To do it correctly, you have to place the bench at an inclination of 30-40º, push the dumbbells with your legs to place them correctly, and from that position push with everything, from the pectoral to the feet. Dips The parallel funds are also a classic of chest training, and it is that they allow you to improve in a very simple way in the load used as ballast while providing a very high and very generalized stimulation of the entire pectoral. It is another of the exercises that women should do and establish as a base when they train the chest. To carry it out correctly, you will have to take into account two important points; you will have to lean forward, and you will have to keep your elbows at a 45-degree angle to your torso. By doing this you will be able to increase the involvement of the pectoral, you will reduce that of the triceps, and will reduce the risk of injury when training. Push-ups are an exercise that can be performed using only your body weight, plus they are highly versatile and can be performed in many different ways. It is normal that at first, you cannot perform many repetitions because generally women have less strength and muscle mass than men. Even so, if you see that they are very easy for you, you can include a load on the back. If you place something relatively heavy on your mid-back, you will quickly notice that the intensity increases significantly, but remember to include the weight so that you can work safely. Pulley crossing Pulley crossovers are a very versatile exercise for pectoral work since they allow you to work from different heights and therefore cause a slightly different stimulus on the fibers of this muscle. This is not a particularly difficult exercise either, but you will have to consider that the mobility of the shoulder is good, since it is this factor that will determine your ability to have a wide range of movement. Contractor The bedecks, or chest contractor, is an exercise that we can include in an auxiliary way at high repetition ranges to achieve more complementary work on the pectoral muscle. It is not an exercise on which we should structure or base our training. If you include this exercise in your routine, we recommend that you do it after the previous pushing exercises. This way you will make sure that you are progressing in the exercises of a more global nature that involve a higher amount of muscle mass and that allows greater progression.