If you think you need a naturally huge chest or a boob job to compete in a figure competition or get the judges attention while on stage, nothing could be further from the truth. You don’t have to go under the knife to build a sexy chest with high cutting cleavage definition to compete. All you need are the right chest training tips to build some jaw-dropping cleavage that the judges are hungry for.
Weight training doesn’t build a HUGE chest or boobs, nor does it cause boob shrinkage. These are just your basic chest training myths that plague the female fitness and figure industry.
Your boob size is relative to your genetics and body fat. This can be a two-fold equation. You can be big-chested, but that doesn’t mean you have a high body fat percentage. Often times, when a lady diets down for a figure competition, along with body fat she will lose some breast size.
Proper Chest Training Should Follow A Sequence For High Cutting Cleavage
Chest Training Sequence Is The Key (Follow What Works)
By training your chest the right way you can build the upper chest more to give the illusion that you do have a full chest, and build some eye-popping cleavage along with it. Proper chest training can help improve your posture for your figure posing as well. The more muscle you have, the more you can control your posing while on stage.
The chest is made up of the:
- Pectoralis major (has two heads: clavicular and sterna; sterna making up most of the pectoralis)
- Pectoralis minor (upper chest, beneath pectoralis major)
- Subclavius (small muscle between clavical and first rib)
The above is the complete chest breakdown. Generally, when a lifter speaks of training the chest they are usually referring to the pectoralis major, as it makes up the majority of the chest area. Therefore, technically speaking, there is no inner or outer chest, or upper or lower chest; technically speaking.
The chest works as one muscle, despite its three regions. This is due to the fact that the fibers run the length of the muscle. You see, the fiber that originates at the sternum inserts into the medial humerus. Therefore, you can’t contract one part of the fiber more than another part. HOWEVER, the chest is divided into regions, meaning you can localize different areas of the chest to a certain degree via specific chest training tips and tactics.
Nick Nilsson states at IronMagazine.com, “The pec is one of the few muscles I’ve found that you can really effectively develop specific parts of it with targeted angles and movements. This is due to the fan-shape of the pecs…they’re designed to move the arms in such a wide variety of directions that you really CAN put more tension on specific areas.” Nick is such a radical guy.
Women will benefit greatly by including two compound exercises and one isolation movement in their chest training. It is ideal to begin your chest workout with an incline movement to ensure you stimulate the upper region to its fullest at the start of your figure training when you have the most intensity to put forth.
Simply by starting your chest workout with the incline press (barbell, dumbbell, or machine) you can fully target the upper area of the chest, building stellar cleavage. You know, that jaw-dropping chest separation the judges want? Yeah, that one.
You don’t need to do an incline chest training marathon though! Simply do 3-4 sets of 8-12 reps. Stimulate the muscle, don’t annihilate it.
Adding To The Foundation (Nothing Beats Horizontal)
Follow-up the incline presses with the flat press to hit the downright core of the chest muscle. This will build the foundation of the chest. Again, you can use barbells, dumbbells, and even the machine at times. Use a comfortable shoulder-width grip and lower the bar right across your bust line. Hit 3-4 sets of 8-12 reps and you’re done.
Cutting It Deep (Isolation Creates Separation)
You can finish your chest training with an isolation exercise, a shaper. This can include the pec deck, incline DB flys, flat DB flys, cable crossovers, etc. These exercises zone-in more on the inner part of the chest. I would highly recommend incline DB flys or cable crossovers using the lower setting. These will further target the upper chest to a greater degree and create some deep cutting cleavage.
Example Chest Routine
- Incline barbell press – 4 sets of 10 reps
- Flat DB press – 3 sets of 10 reps
- Incline DB flys – 3 sets of 12 reps
The Most Important Thing (This Will Get You Success)
Now… If you would like more information on how to diet, train, and prep for your figure competition, you might want to check out Figure Competition Secrets eBook. It’s the information women are using to enter contests and even going Pro!
Karen Sessions – Figure Coach