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There is a widespread belief that with the help of loads on the pectoral muscles, women can increase the size of the bust and make it as elastic as men. But experts say: don’t even try.
“Most of the mass that women call breasts is adipose tissue,” explains Maria Yadrikhinskaya, strength coach and fitness master. “Accordingly, as soon as you start pumping the pectoral muscles, muscle mass replaces fat, and the chest, on the contrary, shrinks.”
According to her, girls engaged in fitness and bodybuilding often complain that their breasts are greatly reduced: the percentage of body fat decreases due to a large number of repetitions of exercises. “There is only one mammary gland, and not everyone has a large gland,” says Maria Yadrikhinskaya.
Maxim Ignatov, a mammologist and oncologist at the Atlas clinical network, also explains that the pectoralis major muscle has nothing to do with the mammary gland, which makes up the main volume of the breast.
“There is a layer of submammary fat tissue between the gland itself and the muscle,” the mammologist says. – The growth of the pectoral muscle does not affect the size of the mammary gland. The size of the mammary gland does not change even when a large volume of the pectoral muscle is reached.
Thus, breast size is genetically determined from the parameters of the mammary gland.
How will the bust change after exercises on the pectoral muscles?
Coaches believe that the shape of the bust can still be adjusted in the gym. According to Anna Vanyashina, personal trainer of the DON-Sport fitness club network, since the mammary gland is located above the muscles, its shape will largely depend on their condition.
“In other words, will the chest resist the force of gravity,” the coach says. – “Spanish ears” do not paint anyone. In addition, this is a matter of health – the blood supply of the same mammary gland and the entire chest! This means preventing any kind of stagnation in this field.
Oleg Narushev, personal trainer of the DON-Sport chain of fitness clubs, adds that trained pectoral muscles not only strengthen the bust itself, correct its shape, prevent sagging and loss of elasticity, but are also responsible for posture.
“It is not enough just to train the back muscles, think about posture, the pectoral muscles should be in balance with them, creating a healthy and beautiful athlete’s appearance,” says Oleg Narushev. – In addition, when training the chest, we use the muscles of the shoulder girdle and back, which allow us to develop the whole body harmoniously. Tritely, you will only get stronger and it will be much easier in everyday life.
However, the current head coach and head of the women’s fitness club Women Secrets Sergei Miroshnichenko does not agree with them. She explains that Cooper’s ligaments are responsible for breast support and shape, and exercising at the gym won’t help straighten and lift sagging breasts.
“The chest is lifted in young people, it begins to sag with age, after childbirth or after a sharp increase in weight. This condition is called ptosis. “Fitness cannot prevent saggy breasts, restore connective tissue, and lift sagging breasts,” she says.
What chest exercises can women do?
The simplest exercise for toning the pectoral muscles is push-ups from the floor. As personal trainer Oleg Narushev notes, it is very effective. But “reaping from the chest,” as men do, must be done in moderation.
“When it comes to pressing moves, be it barbell bench press, dumbbell press or hummer press, I recommend working with weights that you can comfortably complete 3-4 sets of 12-15 repetitions at full amplitude. It is usually 1/5-1/3 its own weight,” he explains.
At the same time, women are not recommended to do exercises on the lower chest, which men like to do for relaxation. This was warned by the master of sports in strengthening Maria Yadrikhinskaya. “Women only have to exercise on the upper chest, but you can’t make the upper chest muscle bigger and make it look pretty,” says the trainer.
However, it is worth doing exercises on the upper pectoral muscle, because it is also responsible for the degree of firmness of the bust. “When women say the chest is better, it means the upper pectoral muscle is in good shape,” explains Maria Yadrikhinskaya.