Should Women Train Chest?
Q: Should chicks do chest exercises? When I go to the gym, I mostly do glute stuff but I’m thinking about adding other things to the mix. I’m kind of on the fence about working out my chest, though. See, I’ve won the annual wet t-shirt contest at my local bar the past few years in a row and I know my reign on the top won’t be that much longer because of the effects of gravity and other shit like that as you age. That being the situation, I don’t want to do anything to speed up losing my title. So yeah, do you understand my concern?!?!
A: What you’re basically saying is that you’re like the average woman who focuses on their glutes to the exclusion of the rest of the body, primarily that of the upper half. Most commonly, the reason for not training the chest in particular has to do with fear of the breasts shrinking by way of chest exercises zapping fat from them, as the majority of the breast mass is composed primarily of adipose tissue.
The premise that working out the chest can make the breasts smaller is rooted in the idea of spot reduction, which refers to the concept of losing fat from specific areas of the body by performing exercises that target specific muscles in a desired area. Fat loss, however, doesn’t work like that. Instead, you have to first be in a calorie deficit and when you are, the body loses fat from all over, with some areas losing it faster than others. It’s because of that irrefutable fact that training the chest won’t change the breast size.
When taking in fewer calories than your body needs or burning more calories than you consume, if not a combination of both, the breasts might get smaller as a result of a change in body fat percentage from systemic fat loss. Performing exercises for the chest won’t have the same direct effect. Whatever impact that chest training will have on the appearance of the breasts is one of enhancement because building up the pectorals, or chest muscles, beneath the fatty breast tissue can give the breasts a fuller and more lifted appearance.1That’s only if you have a decent set of cans to begin with, though. Training the chest isn’t going to do shit in the breast department if you have bee stings for tits. In that case, do all the work you can on those glutes to compensate for the lack of titty meat, baby! Also, all the push-ups, dips, dumbbell bench presses, and cable crossovers in the world won’t do shit to make your breasts perkier if you have flapjacks that are sagging to the point that your nipples are level to your belly button.
While a calorie deficit should give way to a higher calorie intake once weight loss is achieved, that intake shouldn’t be so high that it’s actually a calorie surplus. So what should be done to maintain weight loss is to calculate the total daily calories that you have to consume to stay at your new weight like was done to lose it. From there, you can transition from weight loss into maintenance by going straight to consuming the requisite amount of calories that have to be added to your daily diet to satisfy the target or gradually increase your calories over the course of several days or weeks until your total intake is at maintenance levels.2One method isn’t significantly better than the other, so it comes down to personal preference.
By developing the underlying muscle mass of the breasts, direct chest work can improve the upper body aesthetics of the female figure. Apart from acting as a cheap breast augmentation procedure, resistance training for the chest is also beneficial for practical purposes.
Generally, women are weaker in terms of upper body strength than men. As such, performing exercises to strengthen the chest can go a long way to not making you as weak as the good Lord intended and patriarchal society has used to its advantage. Further, the chest is responsible for the adduction, internal rotation, and flexion of the arm, all of which are involved in a host of regular activities. Given those functions, training the pectorals not only makes them stronger in the gym but also translates to an easier time lifting shopping bags, pushing open heavy doors, carrying children, and performing other everyday tasks that call for the recruitment of the chest to some degree.
Chest training offers a range of benefits that extend from those mentioned in detail above to the promotion of better posture, improvement of shoulder stability, and reduced risk of shoulder injury. It’s for those reasons why broads should spend as much time on developing the chest as they do the glutes. The same applies elsewhere to other muscles.
Basically, what it all boils down to is that just because you might have a certain area that you want to focus on, it doesn’t mean all other areas should be ignored. There are benefits associated with strengthening every muscle group in the body, so each and every one of them should be trained regardless of what the goal is. That frequency and intensity, however, will vary depending on said goal.
Now, does anyone else have a fitness or nutrition question of their own that they want to ask?
Glossary: adipose, aesthetic, arms, bench press, caloric deficit, calories, chest, dumbbell, exercise, fat, fitness, frequency, glutes, goal, gym, intensity, muscle, nutrition, train, work out
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