Yes, I know the picture above is not of a chest press…I’m not that clueless about weight lifting.
Before you get totally confused by the title of this article, I have to tell you a secret…we’re not talking about chest presses today.
Because you shouldn’t be doing chest presses.
You heard me. Ditch the chest press.
Despite what you’ve heard, the chest press is not the ideal exercise for women looking to strengthen their pectoral region. Unless of course you’re trying to build a big, broad chest. Then by all means, press away.
While the chest press is an amazing move (and perfect for the dudes), Holly says it works your chest in a way that builds the area up and outward.
No, it’s not going to make your boobs look bigger. But it will make that troublesome area between your arm and chest — a.k.a. your “armpit fat” — much, more prominent.
Upright Seated Chest Flyes
“While a flat bench press is a guys best friend, woman should stick with flyes to strengthen the chest, while minimizing outward development,” says Holly. “This exercise also brings really nice changes to the front of the shoulder, and the biceps.”
The Upright Seated Chest Flye will contract the muscles around your “armpit fat,” tightening them. While it won’t do away with it all together (only diet can help here), it won’t build them up like the chest press will.
Make sure to keep your shoulders down and back, and your head up. Holly likes to have her clients feet lifted to avoid using the ground for stability. This will give you an added core workout as well!
And be sure to read part one of this series: Women’s Weight Training 101: The Leg Press to learn the proper technique for long, lean stems.