Chest/Back Exercises

almostfit · 01-25-2009, 02:17 AM

I wear a 16F and I'm curious to know which exercises can help with toning up and supporting the weight of my chest. Either chest or back I'm guessing would help? (i'm too scared to ask my male gym instructor)
Thank you!

stikfigure · 01-25-2009, 02:40 AM

Quote:

Originally Posted by almostfit

I wear a 16F and I'm curious to know which exercises can help with toning up and supporting the weight of my chest. Either chest or back I'm guessing would help? (i'm too scared to ask my male gym instructor)
Thank you!

The lat pulldown machine is good and so is the seated row but core work is key for supporting "the girls" properly.
Have you heard of the plank pose?
http://www.yogajournal.com/media/2710-99.jpg

make sure to push hard into the elbows and forearms and don't be afraid to round your upper back in this pose that gets the serratus anterior muscle engaged and that's what you need to help your shoulderblades counter the weight of the breasts.

try to hold this pose for 45 secs. if you don't feel comfortable on your toes - go onto your knees until you do feel stronger. Let me know what you think if you try it.
...and I'm sure the other ladies will have more ideas too

when you get bored with plank you can add side planks too...

almostfit · 01-25-2009, 03:11 AM

Thankyou!
I tried the plank, it really kills

I like it. Do you do it just once or repeat it?
The seated row I'm using in my gym routine at the moment, glad to know it helps!
With the lat pulldown, do you pull it down in front of you or behind you? sorry for all the questions, just want to get it right!

WolfLady · 01-25-2009, 10:18 AM

Front or back, I think it depends on what muscle group you're targeting, but I'm not entirely sure.

5kgLifter · 01-25-2009, 01:28 PM

Quote:

Originally Posted by almostfit

Thankyou!
I tried the plank, it really kills

I like it. Do you do it just once or repeat it?
The seated row I'm using in my gym routine at the moment, glad to know it helps!
With the lat pulldown, do you pull it down in front of you or behind you? sorry for all the questions, just want to get it right!

The lat pulldown can be done front or back of the body as WolfLady says, but if a person does not have the external rotation range needed in the shoulder itself to perform it pulled down behind the head, or does the exercise incorrectly, it can cause problems. Hope that helps.

stikfigure · 01-25-2009, 03:12 PM

Quote:

Originally Posted by almostfit

Thankyou!
I tried the plank, it really kills

I like it. Do you do it just once or repeat it?
The seated row I'm using in my gym routine at the moment, glad to know it helps!
With the lat pulldown, do you pull it down in front of you or behind you? sorry for all the questions, just want to get it right!

Hey, I like the new stats on your signature line!
It's safer to keep the lat pulldowns to in front of the chest in my opinion.
With the plank just doing it once per workout is plenty - just trying to hold it for longer and longer each time. Glad you like it! ( i like how it can make even the most muscle-y guy quiver and shake

)

almostfit · 01-26-2009, 05:13 AM

Thanks for all your help everyone! I think I'll try in in front first and get used to that before I try behind. keep it safe

Stikfigure, the plank definitely makes me shake like crazy! it becomes my little battle of mind over body. Glad you noticed the stats, I thought they'd be good motivation seeing the numbers in writing, and now I can update you all when I've lost some!
First week down, the rest of my life to look forward to!

5kgLifter · 01-26-2009, 07:08 PM

You go for it girl