When most women approach their coach, or simply get into a gym, their list of goals, generally speaking is to achieve a firmer stomach, glutes with a better shape and thinner thighs.

For a coach, generally speaking, it’s rare to hear a woman say she wants a bigger, firmer chest. Actually, many women are under the impression that chest training isn’t necessary, or that it’s only suitable for men, fearing becoming less feminine.

Ladies…This is wrong. There’s no reason to be afraid. The clarification of a few aspects should help you overcome this barrier.

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Myth nr. 1 – Will chest exercise decrease my breast size?

This myth was created thanks to female bodybuilding, since the competitors step on stage with relatively “flat” chests, which most women don’t find feminine. But, it isn’t muscle that makes the breasts small, it’s the energetic deficit!

Most female competitors step on stage with a very reduced percentage of body fat, considered unhealthy for a woman. Breasts are primarily composed of adipose tissue, so if you reduce body fat, so will they.

According to some studies, women need between 10 and 13% body fat to maintain basic physical and physiological functioning.

So, if you maintain your body fat levels at a level that’s considered healthy, you won’t have a problem.

Myth nr. 2 – Will chest training make my breasts “harder”?

This myth is actually comical to us… if a few bench press sessions made your breasts go from soft to hard as stone, who would need a sports bra anyway? This doesn’t happen.

By training your chest, only the layer of muscle under the breast’s adipose tissue will be worked. As long as, once again, you maintain your body fat levels in check, you won’t have a problem. What can happen is that that portion of muscle might make your breasts stand out even more.

Myth nr. 3 – I can only do push-ups!

Many women add this exercise to their training routine as a staple after they start to question their upper body development. Like any other muscle group, the chest needs to be worked enough, using some variety of exercises and load (weight).

A simple combination of incline bench press and cable crossovers can provide the variety and resistance you need. Contrary to push-ups, which when you hit a certain level of development, will no longer provide strength gains. Unless you add a few plates on your back to add resistance.

At the end of the day, that’s what makes us go to the gym, becoming stronger and healthier!

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So, if you want to have a body that you’re proud of, you should include this muscle in your weekly routine. Try it out!