Ask the Trainer

Hi John,

I am new to the gym and want to make my chest stronger but I don’t want to make it like a man’s chest like some of those women bodybuilders that look like men. Can you show me a simple chest workout that will help increase my strength as well as give the appearance of a well rounded look. Also, will working out my chest give me bigger breasts?

Thanks,
Jessica Teves, Los Angeles, CA

Hi Jessica,

That is an excellent question, I am glad you asked... The easiest way to start any program is of course to get the advice from a personal trainer. Usually, when you sign up for the gym, they will introduce you to all the equipment. And good gyms will include 3 free sessions with a trainer that is included with your membership when you sign up. These free sessions will get your more familiar with the gym and the trainer will guide you through basic exercises. Anything, after that you will usually have to make an investment to continue to work with a trainer. It’s well worth your time and money. Too many people get in the gym and don’t do proper execution of the exercises and repetitions. This can cause injuries and can set you back even more on your fitness routine. One of the major reasons for failure of the gym is not knowing what to do and how to do it. Therefore, proper instruction is the first and foremost important thing to do when signing up at the gym.

I will have 3 basic exercises for the chest demonstrated so that you can watch the proper form until you feel comfortable with the movements. Please watch the videos several times then you can practice the basic movements with or without resistance(weights). For your goals, you will probably want to start out with 3 sets of each exercise. With the 3 sets of each exercise you will want to do 12 repetitions. Make sure that you rest between 45-60 seconds in between your exercises. If you have any confusion or feel intimidated, please make sure that when you are at the gym that you find assistance from a personal trainer from your gym. A personal trainer will not only guide you through proper form for all your exercises but also help you target your personal goals.

As for getting a man’s chest, it is very unlikely considering that females have a lot less testosterone in their bodies compared to males. A female would have to have a super intense regiment and also take a lot of additional supplements and probably utilize illegal drugs such as anabolic steroids and/or HGH(human growth hormone, which must be prescribed by a medical doctor.) Steroids are illegal and should not even be considered, there are too many negative side effects for men as well as women. As for supplements, you should consult your family physician as well as the personal trainer at your gym.

As for making your chest bigger, if you are talking about cup size. Sorry, it doesn’t work like that...the chest wall and pectoralis muscles are behind the fatty tissue of the breast. The fatty tissue of the breast, lobules, etc. is what determine the cup size. The exercises that you will view, will help strengthen your pectoralis muscles. Also, even though the exercises target the chest, there will be an effect on the entire body. The reason is because the human body always works together as one for all movements. Hope this helps!

Thanks for your question.

Sincerely,
"John the Trainer"

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