It’s been a while since I last shared a work out, and since I’m trying to make some major gains chest wise I figured there must be other women out there looking to challenge these muscles (even if they don’t want to admit it). Let’s face it: When was the last time you heard a woman of any age or training expertise say aloud, “I seriously need to work on my chest. My bench press is so weak!” Women typically just don’t like working their chest. Most women have the assumption they’ll get bulky when lifting at any point. If you still have this mentality after reading all these blog posts and seeing my progress pictures… Get out. Just kidding. But seriously, let’s be real right now.
I have abnormally high testosterone, and I have had this condition since I was 15 years old. Even with this extra testosterone, I am not bulky. If you think I am… Well, I’m sorry you feel that way. I am 5’2.5″ and 115 lbs of adorable kickassness, NOT bulky. I have curves, and I have muscle. You CAN have the best of both worlds, I promise!
So, don’t avoid training your pectoral muscles or even your shoulders (as long as you take those slowly and carefully); you will NOT get bulky (unless you’re on steroids and then you’re SOL). Training chest along with all other muscle groups helps balance you out, both in strength and aesthetically. My dream is to be able to bench press 135 lbs, and the highest I’ve made it is 110, but that was a LONG time ago.
So, here was my work out today:
- 6×8 100 lbs incline Hammer Strength machine
- 6×8 45 lbs overhead dumbbell tricep extensions
- 6×8 65 lbs declince bench press (pardon the light weight, my arms were pretty shot at this point)
- 6×8 65 lbs tricep pull-downs
- 8×4 50 lbs flys
Normally, I stick to heavier weight and fewer reps and sets, but I need to see greater gains, both in size and strength. Plus, Monday is always National Chest Day, so getting a flat bench is nearly impossible.
Got any questions? Need tips to up your game? Leave a comment! I’d love to help!!!
P.S.- See visual below for proper bench press form!