Chest is the muscle group which a lot of people spend hours upon hours working on. Day-

in and day-out people go to the gym, jump on the bench, and press until they faint, 

everyday is chest day for some of them, and that is the first mistake. It's not uncommon 

to see people simply doing flat bench presses for chest along with some flye movements.

To build an overall strong and well developed chest you need to do more than just a flat 

bench press. You need to hit the chest from different angles and stimulate and break 

down those fibers to see some growth. Thus, understanding the anatomy of the chest will 

be helpful for you to be aware of the impact of each exercise on your pecs' muscles

The chest is made up of two muscles: the pectoralis major and the pectoralis minor 

The pecs are found attached to the humerus of the arm, right near the shoulder joint. 

The pecs then run across the front of the body and originate on the breastbone. The 

pectoralis major is attached to the front of the body on the rib cage. The pectoralis 

minor is found underneath the pectoralis major. It originates on the ribs and attaches up 

to the scapula, specifically at the coracoid process.The pectoralis major brings the 

humerus across the body while the pectoralis minor moves the shoulders forward.

The right qualities of a good healthy strong chest are : 

• Thick pectoral muscle mass.

• The inside/outside and the upper/lower pectorals are proportionally developed.

• When you flex you want to be able to see striations.

• When raising your arms up you want to make sure that you have enough thickness so your chest doesn't disappear.

The Workout 

Incline Dumbbell Press 5 Sets / 6-10 Reps (Progressive Overload)


Dips 2 Sets / 10-15 Reps


Barbell Bench Press 5 Sets / 8*6*3*2*1 (Progressive Overload | Hit Your Max)


Flat Bench Dumbbell Flyes 4 Sets / 15 Reps ( for the first 3 sets, for the 4th set do it with light weight until failure)

Push-ups 3 Sets ( Wide Grip 30 Reps) + 3 Sets ( Close-grip 20 Reps)

Quick Tip : For the bench press, the safe grip width, is when the forearms are always parallel 

Despite what the other may say or think about women who lift, the facts and the reasons are clear, thus women should lift. There is multiple reasons why women should lift with the same dedication and intensity as men, and we will mention the main ones : 

1.BONE HEALTH

As you age, you are at risk of losing both bone and muscle mass. Women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis (bones become brittle and fragile from loss of tissue).

2.CURVES

If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.

3.EFFECTIVE FAT LOSS

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise.

4.IMPROVE YOUR BALANCE 

The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient force to catch yourself when you lose your balance.

5.More Reasons:

• You’ll have a better feeling of overall well-being.
• You’ll perform better during any workout.
• You’ll reduce back pain
• You’ll reduce your risk of heart disease.
• You’ll lower your blood pressure.
• You’ll reduce your risk of diabetes.
• You’ll feel happier, and feel more confident.