Sportsmen exercises for chest muscles. Chest exercises at home for men

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is one of the most important components of a bodybuilder’s entire training split. The peculiarity of the pectoral muscles is that they are always in sight, so pumping them up is one of the highest priority tasks, in addition, the pectoral muscles constitute a large muscle group, and it is the large muscles that should be given attention first. However, although this article will discuss all aspects of training the pectoral muscles, the anatomy of the chest structure, practical recommendations for working out different parts of the pectoral muscles, the reasons for chest lag, how to properly train the chest and what should be emphasized, but still in this In this case, we are talking about a training program that specializes in the development of the pectoral muscles, and not on the basic principles of chest training.

If you are just starting to work out in the gym, then we recommend that you familiarize yourself with chest workout plan , as well as study material about bodybuilding for beginners . However, this article will also be useful to you, but before you start studying the intricacies, we recommend that you study the basic information. Also required subscribe to updates so as not to miss other useful information!

What are breasts? The pectoral muscles consist of the external pectoral muscles, internal intercostal muscles and the diaphragm. Bodybuilders, naturally, are primarily interested in external ones, since it is their hypertrophy that is most noticeable. The most important muscle is the pectoralis major muscle, which is paired, that is, located on both sides of the chest. Less important is the pectoralis minor muscle, which is of interest because it pushes the pectoralis major muscle forward, causing the breasts to appear larger. Athletes usually do not train the remaining muscles, but this, of course, is wrong, since these muscles also perform important functions. Moreover, for example, if you feel discomfort in the collarbone area, then you definitely need to work out the subclavian muscle.

Pectoralis major muscle - takes up the lion's share of chest training; it is this that is trained with all kinds of barbell and dumbbell presses. The functions of this muscle include bringing the arm towards or away from oneself; accordingly, due to this muscle, a pushing movement is performed - a press. This muscle also performs a rotational function, it is due to the pectoralis major muscle that a person can rotate his arm, well, in this case, if we are talking about bodybuilding, then this is dumbbell fly. This is very important, because during training the athlete trains muscle fibers that perform certain functions, and accordingly, since the functions are different, the muscle fibers are used differently. This does not mean that the bench press trains some fibers, and the fly trains others, but the emphasis of the load shifts and, yes, additionally different muscle fibers are involved.

Since the pectoralis major muscle, one way or another, is the target muscle, it will be given special importance in chest training. Conventionally, the chest can be divided into middle, upper and lower, although they will all be the same muscle. The reason for dividing the pectoralis major muscle into segments is that the muscle fibers have different attachment points, some are attached to the middle of the chest, others to the collarbone, and all of them are attached to the humerus. Accordingly, depending on the position of the body, different fibers will be at different angles; when the athlete lies on a horizontal bench, then those fibers that are attached to the middle of the chest are at right angles; when the athlete lies at an upward angle, then those fibers are at right angles , which are attached to the collarbone. And it is anatomically more convenient for you to use those fibers that are exactly at right angles, therefore, in order to shift the load to the desired muscle fibers, it is necessary to change the load vector.

Pectoralis minor muscle And subclavian muscle are similar in many ways, but the first is responsible for bringing the shoulder blades down and forward, and the second is responsible for bringing the collarbone down and forward. In order to load these muscles, it is necessary, while performing fly-ups, preferably on a block, to perform additional force when bringing the arms together, bringing the shoulder forward. That is, you can simply bring your arms together, or you can additionally contract the pectoral muscle a little more by bringing the scapula and shoulder forward, this is training the pectoralis minor and subclavian muscles. From a practical point of view, bodybuilders are not interested in the remaining muscle groups. The only thing that can be useful for those athletes who use strength training program , this is intra-abdominal pressure, which can be increased with the help of a safety belt. The pressure increases due to squeezing of the diaphragm, which allows you to bench press heavier weights, which is why powerlifters even train the chest in the belt.

Causes of breast lag

Lack of progression – this is the most important reason for the lag of something, because if an athlete progresses the load at the expense of the target muscle group, then, one way or another, its hypertrophy will occur. From a practical point of view, the key points that make progression possible are training diary and system. You can progress the load in different ways, but this is most effectively done by increasing the working weights on the bar. In practice, no matter how effective your chest workout is, you will make progression, both through working weight and by increasing repetitions in working sets. The optimal number of repetitions for building muscle mass is 8-12 repetitions per set. In this range you will manipulate the number of repetitions.

After you have increased the weight on the barbell, you will perform 8 repetitions, gradually trying to increase the number of repetitions per set to 10-12, and then move on to a new weight and 8 repetitions. This doesn't mean you have to increase the weight or reps on all sets at once. Let's say you performed 12 repetitions in the first approach with your working weight, respectively, in the next workout you put more weight and performed 8 repetitions in the first approach, and 7 in the second. This means that in the third approach you drop the weight to the previous one and perform with it maximum number of repetitions. In the next workout, you perform 8 repetitions in the first approach, in the second you try to perform 8, if it works, then in the third you try to perform 8 repetitions with the new weight. If you succeed, then in the next workout you try to do more in the first repetition, etc. If you follow the principle of progression in your chest muscle training, then it will not go anywhere and will still grow!

Poor muscle feeling – this is also an important reason, since the progression of loads should be carried out due to the target muscle group, that is, when you increase the weights in the bench press, this should happen by increasing the load on the chest, and not on the shoulders, latissimus dorsi, triceps, legs or anything else. What do you need for this? Correct technique! But not only, muscle feeling can be developed, so experienced athletes can afford to cheat.

Wrong priorities – this reason can be expressed in the fact that the athlete gives preference to strength indicators, or to the wrong segment of the chest. Training the chest for hypertrophy is training specifically the chest muscles, therefore, if you use a power press, and your chest is a genetically lagging muscle, then there is nothing to be surprised that the chest does not grow. Lagging muscle groups need to be isolated, since stronger muscles will naturally steal the entire load. This is precisely the principle of progression of loads at the expense of the target muscle group. As for the lag of the breast segments, everything is the same! If your upper chest lags behind, and you stubbornly do bench presses on a horizontal bench, then your upper chest will never grow, since in order to shift the load to the upper chest, you need to perform the bench press at an angle. The priority muscle areas should be those that are lagging behind!

Features of chest training

Expansion of the skeleton - this is a very effective technique that allows you to expand the chest not through muscles, but through bones, which not only makes the chest visually larger, but increases the final potential of its growth. We have already written about how such training looks in practice in an article about breast expansion .

Pre-fatigue - This is a way of emphasizing the load on the pectoral muscles in conditions where the auxiliary muscle groups during chest exercises reach positive failure before the chest. For example, you are doing a bench press, you have done 6 repetitions, your chest is still capable of performing 1-2 repetitions, but your triceps are already tired and you cannot press the barbell any more. Accordingly, in such conditions the chest does not work properly, but if you first tire it with an isolation exercise, then it will already be tired, and you will be able to achieve positive failure in the chest earlier than in the auxiliary muscles. In addition, this method allows you to stretch your chest well, filling it with blood, and tune your brain specifically to working the pectoral muscles.

Supination and pronation - these are methods of complicating the load in isolated exercises, but their main advantage is not only that they allow you to load the muscle more, but also that they load the desired segments of the chest. Supination is turning the hand towards the face, and pronation is turning away from the face. For example, you are doing dumbbell flyes, your hands at the bottom point are in a neutral grip, and when you lift them up, you pronate your hand, turning it away from you, that is, as if trying to bring your thumbs together. During supination, on the contrary, you try to bring your little fingers together, while in the lower phase the palm may not be in a neutral grip, when the palms are facing each other, but in a pronated state. That is, at the bottom point the palms are turned towards the legs, and at the top point towards the face. Very important rotate the hand by rotating the shoulder, not the elbow joint.

Chest and triceps workout - This is one of the most commonly practiced types of chest muscle training, which during the workout itself does not provide any special benefits to the pectoral muscles, but this method does have an advantage in terms of recovery. The bottom line is that during triceps training, the chest also indirectly receives a load, especially during bench presses, and if you combine triceps and chest training, then, accordingly, the contractile proteins rest more fully.

Chest and biceps workout – this is also a type of combination of muscle groups in which the chest gains only slightly during the workout itself. Yes, of course, as in the previous case, you combine chest muscle training with training a small muscle group, which allows you to concentrate more on the pectoral muscles. This workout is one of the most optimal if you do not specialize in the chest, since during the triceps workout the chest is indirectly involved, which, in essence, is an easy workout for it that maintains energy.

Chest and back workout – this is already a fairly advanced option for training the pectoral muscles, since it involves combining antagonist muscles. The chest is a pushing muscle group, and the back is a pulling muscle group, but both are large muscle groups, as a result of which it is difficult to fully pump both of them. A huge advantage is that during back training you stretch your chest. When specializing on the chest, you can apply this training using supersets, but in this case the back should be trained with lighter weights.

Chest and Shoulder Workout - this is also training antagonist muscles, so with the chest you will not train the front delta, but the middle and rear ones. This workout allows you to pump up your shoulders if you have nowhere to put them into training, which, in fact, is the advantage of this combination of muscle groups. That is, there are no particular advantages, but there are no disadvantages either. If you need to train your shoulders, but there is nowhere to put them, then you can use this kind of training.

Chest and leg workout - this is a very effective scheme for training the chest muscles, but, of course, the legs are not the goal in this case, that is, they are trained exactly as much as it helps train the pectoral muscles. At the beginning of the workout, you perform light squats at 50% of the working weight for 5 sets of 10 repetitions, after which you proceed directly to training the main muscle group. The bottom line is that squats stimulate the production of testosterone, making further training much more fun. The only negative is that squats will take you about 10 minutes, and the workout must be done in 1 hour.

Training program on the chest

Monday – heavy chest and light legs Two days of rest and then the program repeats again. Very important perform all chest exercises within the amplitude, that is, without fully extending your elbows, so that the load does not go from the pectoral muscles to the triceps and elbows. In general, for a better muscle feeling, you should imagine that your arms end at your elbows and mentally squeeze not the barbell, but your elbows. Try, experiment, the one who walks will master the road!

It is no secret that the basis of a manly torso is formed by developed pectoral muscles. Therefore, the main goal of training for most men is to work on the (pectoral) muscles. Fitness centers offer many options for chest training. But what should those who do not have the opportunity to attend a sports club do? It is for such men that we have selected exercises for the pectoral muscles that can be performed at home.

Features of chest training

To achieve success in working out the pectoral muscles, we recommend adhering to the following training principles:

Don't overload your chest. The rule “more is better” does not work in this case. Beginners need to do 1-2 workouts per week (3-4 exercises for the pectoral muscles), trained athletes - a maximum of 3 sessions per week (4-6 exercises).
Perform the negative phase of the exercise a little slower than the positive one. For example, when doing push-ups, go down slower than you go up. This method will increase the useful load on the pectoral muscles and accelerate its growth.
Build your training on basic exercises. It is the “base” that gives the most volume to the muscles. Many athletes do not use isolation loads at all and get excellent results. If you want to pump up a powerful chest, lean on presses and push-ups.
Don't work your chest and triceps on the same day. The fact is that by training the pectoral muscles, you indirectly engage the triceps. Conversely, when training triceps, the chest indirectly pumps. Dividing the load will improve the growth of both muscle groups.
Be sure to use weights. To pump up the pectoral muscles at home, a man must use additional weight. These can be dumbbells, barbells, weights, as well as improvised items, such as water bottles or a heavy backpack.
Complete the required amount of training. In basic exercises do 3-4 sets of 8-12 repetitions. In insulating elements, increase the number of repetitions up to 12-15 in each approach. In this case, the weight should be such that tension is felt.

Top 8 best exercises for chest muscles

Below are a variety of exercises that allow you to pump up your pectoral muscles at home. At the same time, the “selection” is made so that everyone can find suitable loads for themselves (with their own weight, with dumbbells, with a barbell, on parallel bars).

Without a dumbbell or barbell at hand, you can use classic push-ups to give your chest a good workout.

Lower yourself into a position lying on straightened arms.
Keep your torso in line with your lower body.
Place your hands on the floor slightly wider than your shoulder joints.
Smoothly lower your chest as low as possible.
Straightening your elbows, rise to the original stance.

Tips for implementation:

2. Chair push-ups

This version of push-ups allows you to increase the depth of lowering the body, which improves stretching of the pectoral muscles.

Place two stable chairs opposite each other.
Rest your hands on the seats.
Take your legs back and place your toes on the sofa or third chair.
Thus, you should take a “lying position” on the chairs.
Slowly lower your chest below the seats.
Also smoothly return to the starting position.
Inhale as you lower, exhale as you rise.

Tips for implementation:

Go down a little slower than you go up.
Maintain an even body position without sagging.

3. Plyometric push-ups

The exercise allows you to use the deep muscle fibers of the chest, as well as strengthen the entire shoulder girdle.

Starting position - lying on straight arms.
Smoothly but vigorously lower your chest toward the floor.
Push off with your arms and throw your upper body up.
As you land, immediately begin the next repetition.
Inhale as you lower, exhale as you push up the body.

Tips for implementation:

Maintain a straight body position when pushing (do not stick your buttocks up).
To complicate the exercise, add clap of your hands when pushing away.

The exercise can be performed on the floor. But we recommend building an impromptu bench from three stools.

At the same time, lower the dumbbells to the sides of your chest.
With a powerful but smooth movement, squeeze the shells upward.

Tips for implementation:

Move the dumbbells in a small arc.
To improve muscle stretch, lift your chest slightly upward.
At the bottom point, hold for 1-2 seconds.

5. Lying dumbbell flyes

The exercise can be performed on the floor, but the amplitude will be incomplete. Therefore, it is better to use three stools as a bench.

Lower your back onto the “bench” and lift the dumbbells above your chest.
At the same time, spread your arms to the sides.
With a powerful but smooth motion, bring the projectiles together over your chest.
Dilation while inhaling, reduction - while exhaling.

Tips for implementation:

When raising, bend your arms slightly.
Lower your elbows below body level.
At the lowest point, take a slight pause for 1-2 seconds.

6. Pullover

The exercise stretches the pectoral muscles well in an unusual plane for them (up), which improves.

Lower your back onto the “bench” and lift the dumbbell above your chest.
Hold the projectile between your palms.
Slowly lift the dumbbell behind your head (as low as possible).
With a smooth movement, return the projectile to the starting position.
Inhale as you lower, exhale as you rise.

Tips for implementation:

Keep your arms slightly bent throughout the entire approach.
To improve muscle stretch, push your chest up slightly.
Hold in the lower position for 1-2 seconds.

7. Bench press

If you have barbell racks at home, then the bench press should be the main exercise in the program.

Lie with your back on the bench so that your forehead is under the barbell.
Take a closed grip on the bar and remove the implement.
Slowly lower the barbell onto your pectoral muscles.
Press the barbell up with a powerful but smooth movement.
Lowering while inhaling, pressing while exhaling.

Tips for implementation:

Tilt your body slightly forward.
Don't go too low to avoid damaging your shoulder joints.

Mistakes when training the pectoral muscles

We list the fundamental shortcomings in the technique that interfere with effective chest training and increase the risk of injury:

Incomplete range of exercise. This mistake worsens the stretching of the pectoral muscles.
Fast execution. The fast pace does not allow focusing on working the chest.
Open grip bench press. This grip increases the risk of the barbell accidentally falling out and resulting injury.
Underweight. If a strong tension is not felt at the end of the approach, the exercise loses its effectiveness.
Working through pain. Ignoring pain in your hand joints can lead to serious injury.

Sample program

To pump up your breasts at home, you need to create a clear training plan. We offer an example of such a plan.

If you don't have barbell racks at home, replace the bench press with weighted push-ups (with a heavy backpack on your back). At the end of the session, stretch your pectoral muscles. This will help them recover faster.

Conclusion

Pumping up the pectoral muscles at home can be a good replacement for training in the fitness room, especially for beginner athletes. Of course, you won’t be able to pump up voluminous breasts at home. This requires heavy equipment and constant progression of loads. But you can definitely strengthen your breasts, make them more prominent and more courageous. And the recommendations and exercises discussed above will help you with this.

Chest training at home in video format

Extremely difficult. This is due to their enormous diversity. An incorrectly composed complex will not give the desired results. Let's look at the best exercises for the pectoral muscles. They are very effective because they cover all the necessary areas. The complex is also universal: suitable for both men and women.

Where to begin?

It is recommended to conduct the first training at home. At the initial stage, you will only need light weight dumbbells. For greater efficiency, you can connect an expander. Don't forget to warm up your muscles before doing the main exercises. This will protect them from sprains and prepare them for intense work. Choose the best exercises for the pectoral muscles from the proposed set (a few will be enough) and perform only them. Gradually increase the load with sets and repetitions.

When you feel that you are ready for more intense work, you can connect to the exercise equipment. You don't have to go to a fitness club for this. To avoid standing in lines, you can buy exercise equipment and exercise at home. But be patient, even they will not give quick results.

In any workout, intensity and regularity of exercise are important. But they don't come first. The main thing is to perform all movements correctly and give your muscles a rest. That is, training should not be daily, but high-quality. If you neglect this, then even the best exercises for the pectoral muscles will not be effective. What other nuances should be taken into account?

For untrained people, it is better to stick to a two-day complex per week. This will create an optimal balance of load and recovery for the pectoral muscles.

The exercises will produce results by increasing muscle mass. Therefore, give preference to classic push-ups. Trained people can include isolation exercises in their program. For beginners, they will be too traumatic.

To train the pectoral muscles, 5-6 different exercises of 5 approaches are optimal. If your goal is to increase strength, then 6 repetitions of the movements is enough. If you want to make your chest muscles more voluminous, then do them 10 times. For beginners, this amount should be reduced by 2 times.

Even the best exercises for you need to be divided into weeks. This is necessary to evenly distribute the load. At the same time, it is not recommended to touch the chest muscles and triceps. It is better to perform them on different days. This way your body will rest and adapt to the load. Otherwise, energy will be wasted.

for the chest

This set of exercises, when performed correctly, gives very good results. What are the reasons for its effectiveness?

1. The exercises are varied, so they work the pectoral muscles in different directions.

2. The complex is designed in such a way that it covers several problem areas. This is achieved through a natural range of motion.

3. It is necessary to perform the proposed exercises with strict adherence to the technique. This engages the stabilizing muscles, which are responsible for maintaining balance and controlling movement.

It is for these reasons that you can be sure that only the best chest exercises are offered to you. For women and men, the effectiveness is absolutely the same.

Classic push-up

Perhaps the push-up is the most important anatomical exercise for the pectoral muscles. When performing it, you need to spread your arms wide and not lift your buttocks up. It is important to feel the muscles working. If you feel tension in your chest, it means you are doing everything right. Additional weights in the form of barbell plates on the back will help enhance the effect. This exercise works almost all areas of the body.

Bench press

This exercise is usually performed on a bench lying on your back with dumbbells or a barbell in your hands. They need to be kept parallel to the body. Do not touch your chest with the weights or straighten your elbows. The chest muscles should always be tense at the bottom and top points of the movement. On the count of 1-2, lift the weight up, on 3-4 - hold, and on 5-6 - lower it down.

On a special simulator, you can change the position a little, modifying the best exercises for yourself. There will be a load on the top of the pectoral muscles if the bench in the head area is raised higher than the legs. If you lower it, then the lower section will be pumped up. It is extremely difficult to carry out such training at home due to the lack of suitable equipment. But a simple incline bench can be found on almost any sports field.

Dips

This is another classic exercise for a beautiful bust. It works well on the entire upper part of the body. But mainly the lower chest, triceps and shoulder girdle are pumped up. You need to grab the bars with your hands and raise and lower your body. When lifting, the movements should be jerky and sharp, as if you were suddenly throwing something up. Lowering the body should be done smoothly and slowly. It is also important that the distance between the bars is about 70 centimeters. Otherwise, it will not be the chest that will be pumped up, but the triceps muscles.

This workout is simple, easy to understand and very effective. For these reasons, it is classified as the “best exercise for the pectoral muscles.” For men and even young boys, dips are very familiar, so they won’t cause any difficulties. And you can perform the exercise on any sports ground.

Exercises with dumbbells

Here you can even create a separate complex from a variety of exercise options. This could include chest presses and flyes. Moreover, in both versions, the exercises can be performed in different directions. All movements with weights should be done smoothly and without jerking. Otherwise, the effect will not be one hundred percent. Also watch your breathing. When exercising, exhale, and when relaxing, inhale.

Keep in mind that dumbbell presses give volume, and extension movements make the chest broad. The workout can be done at home on the floor (mat) or in the gym on a bench. Just don't overdo it with the weights. Choose a weight that is comfortable for you.

The following are not very popular in gyms. And in vain, because these are also the best exercises for the pectoral muscles.

Crossovers

These exercises involve bringing your arms together with the help of. The muscles are worked through stretching and weighting. If you vary the directions, you can pump up different areas of the chest muscles. If you are interested in the center, pull the handles of the machine straight in front of you. To work the upper chest, do a crossover from the bottom up. To increase the lower area, perform the exercise in reverse - from top to bottom.

Do not forget to set the appropriate weight, at which all movements will be performed without jerking. It should be the same for both handles. The body is usually tilted slightly forward, and the feet are left shoulder-width apart. For greater stability, you can put your foot forward. But in the next approach it needs to be changed to another. If you do everything correctly, you will be convinced that these are the best exercises for the mass of the pectoral muscles.

Pullovers

Ideally, this exercise is performed in the gym on a special simulator. But it can be replaced. The idea is that you need to lean on your elbows or lie down on a bench and pick up a weight. Then lift it in front of you, and then take it behind your head almost to the floor. For the chest and triceps muscles, it is better to train with your arms bent at the elbow. With straight lines, the back will be additionally involved.

You can use a barbell, dumbbells or a weight plate as a weight. But with the first option it is impossible to achieve a clear technique. And it is very important for getting a beautiful, pumped up body. It will be a pity to waste energy and time, because with the help of a pullover almost all of the pectoral muscles are involved.

In addition to training

Even a well-designed complex will not be enough if the training is not supported by anything. What else is required for beautiful breasts?

1. Proper nutrition. Food should be consumed often, but in small portions. Make your diet so that protein foods, fiber, vegetable fats and complex carbohydrates predominate. These are fresh vegetables, legumes, lean fish, poultry, various cereals and dairy products.

2. Good rest. Even the best chest exercises, like any workout, take a lot of energy. Therefore, long and sound sleep is important to restore energy.

By following these tips and observing the exercise technique, you can increase the relief on your chest and tighten your body.

Broad shoulders and sculpted abs are undoubtedly beautiful, but it’s even more admirable when all this is complemented by pumped-up breasts. To achieve results in pumping up your upper body, making it powerful and attractive, you need to regularly work out in the gym. This material will talk about effective exercises for pumping up the pectoral muscles.

It is better to train this muscle group twice a week with a break between classes of at least two days. Program for beginners - one or two exercises and no more than 3 approaches, to gain muscle mass - 10-12 repetitions, for strengthening - 6-8 repetitions. Since chest training is closely related to triceps work, the schedule should be designed so that exercises for these muscle groups are not included in the same session.

Only if you follow the rules for performing the exercise can you achieve truly tangible results. The advice given for each element of the training will also help in this matter.

Suitable for beginners. This is the basis and in its principle the exercise is one of the variants of push-ups from the floor. When the slope of the bench changes, the impact zones shift and this is one of the main advantages. In a positive tilt the upper chest works, in a head down position the lower chest works. For the pectoral muscles, this is an ideal training for strengthening and building mass. The number of approaches depends on the training program, but usually there are 3-4 with repetitions 6-12 times.

Starting position:

On the bench, take a lying position, with your buttocks, shoulders and head pressed against its surface. The back is slightly arched in the lower back, the legs are shoulder-width apart with the feet resting on the surface of the floor.
The barbell is taken with a wide grip and removed from the thrust mechanisms, then raised parallel to the middle of the chest to the peak level. If necessary, you can resort to the help of a partner.

Technique:

On a deep breath, the projectile drops to the lower limit (it should lightly touch the body). Breathing is fixed.
The bar is pressed up to the starting position with a powerful exhalation towards the end. At the peak there is a short pause, the pectoral muscles tense to the limit.

You need to lower the barbell without jerking, the movement should be smooth and unhurried. But it should be lifted with a moderately quick movement, while it is important not to allow the back to bend, and the projectile should not be springy from the body.

When it comes to working out the muscles of this group, this exercise is one of the most important. In fact, this is one of the options for bench press in a prone position, with one difference - the naturalness of the movement. During the training process, almost all muscle groups are involved, including the arms, shoulder girdle, back, abdominal and stabilization muscles.

It is important that the bars are spaced at a distance slightly greater than shoulder width. If it is too wide, the risk of injury to the shoulder area increases, and if it is narrower, the main load falls on the triceps, so it is suitable for working the latter.

Starting position:

Emphasis on the uneven bars with straight arms.
You should start from this position, as it promotes muscle contraction and allows you to prepare them for the subsequent load.

Technique:

The body leans forward, then, as you exhale, smoothly lowers down with your arms bent at the elbows.
Pause and then slowly rise up without jerking, gradually straightening your arms. Exhalation.

It is very important to lower yourself slowly and smoothly to avoid injury to the chest or elbow muscles. The position of the elbows is turned to the sides. When lifting, try to avoid getting them close to your ribs. In order for all the muscles of the chest to be involved, you need to lower yourself deeply until your hands become parallel to the lower part of your chest. If there is insufficient downward movement, all the work falls mainly on the triceps.

As for weights, its use is inappropriate until the maximum amplitude when doing push-ups on the uneven bars has been achieved. By the number of repetitions - as many as you can.

Isolation exercises

The inclusion of such exercises in a training complex is recommended for experienced athletes. For athletes with no more than 2 years of experience, doing a base on the chest will be enough.

Isolation exercises allow you to refine your muscle shape, that is, make it more prominent and expressive. They are performed at the end of strength training after a base with maximum weight. Consider the following few exercises with dumbbells to pump up your chest.

This exercise with dumbbells is the leader among isolated exercises. When performing it, one shoulder joint works, that is, the main effort is concentrated on the pectoral muscles.

Starting position:

On the bench, take a sitting position with your knees bent.
Place dumbbells on your knees in a vertical position.
Take a lying position.
Raise your arms with your elbows slightly bent so that the dumbbells are above your shoulders.

Technique:

On a deep inhalation, arms are spread to the sides to the peak points. Then they are fixed in this position. At the same time, a pleasant feeling of stretching should appear in the chest muscles, but not without pain.
As you exhale smoothly, your arms are slowly brought together without jerking until the dumbbells touch. Pause.

It is recommended to ensure that during the exercise you do not allow your arms to fully straighten to avoid injury to the elbow joint. It is also necessary to keep your back straight, since when you bend, part of the load is transferred from the chest to the lower back. As for the weight of dumbbells, it should be moderate.

Since using heavy weights and stimulating muscle fiber is very difficult in this exercise, it cannot be called the best exercise for the chest. But it contributes to the process of chest expansion, so it must be included in the training program of young athletes.

Starting position:

Take dumbbells and place them with their ends on the floor near the bench.
Take a lying position - only the upper back is on the bench.
Bend your lower back and grab the dumbbell with both hands (by the upper part). You can ask someone to hand you dumbbells.
Raise the barbell above your chest with your arms almost fully extended.

Technique:

The dumbbell is lowered behind your head as you inhale, while your elbows should remain slightly bent.
Following a similar trajectory, when you exhale, the dumbbell rises to its starting position.

This exercise must be performed smoothly, without haste or sudden movements. At the upper limit, the arms should not be fully straightened to avoid injury to the elbow joint. At the lower limit, you should lower the dumbbells as low as possible, stretching the chest muscles.

Let's look at isolation exercises for the chest using machines.

Despite the many varieties of this simulator, they are all based on the same operating principle. To practice on it, no special training is required, and the likelihood of injury is practically reduced to zero. Perhaps this explains the popularity of this simulator among beginners who are not yet ready to work with a barbell.

Starting position:

On the machine bench, take a sitting position with your back straight and tightly pressed to it.
Your feet should be comfortably spaced shoulder-width apart.
Wrap your hands around the handles, rest your forearms on the pillows.

Technique:

Take a deep breath, then with a powerful movement as you exhale, bring your hands together until they touch.
As you inhale, smoothly return your hands to the starting position.

Thanks to this exercise, the inner and lower parts of the chest muscles are worked out.

Starting position:

Massive wide chest- the dream of any athlete. Achieving such success is easy. It is important what exactly to train and how to do it. Read more about everything in this article.

Structure of the pectoral muscles

The anatomy of the pectoral muscle is as follows:

The pectoralis major or major muscle is the most massive. The main purpose of its purpose is to raise the arm and pull it towards the body. It is the largest component of the front part of the body. Accordingly, if an athlete has set himself the goal of having beautiful breasts, then he should work on this muscle first. To increase it, you will need to do exercises with heavy sports equipment.
The pectoralis minor muscle visually represents a small triangle. Located directly under the large muscle. She is responsible for the movement of the shoulder blades.
Subclavius muscle. It was not by chance that this name was given to it. It is located between the rib and the collarbone. Its main purpose is to control the collarbone: lifting it down, moving it forward, fixing it necessary to raise the rib.
The serratus anterior muscle is necessary to control the scapula: carries out its alternation forward (inside) and backward (outside), as well as a rotational movement when raising the arm. Distributes along the lateral part of the entire pectoral muscle group. The protruding teeth are attached to the medial edge of the scapula and the upper ribs.
The intercostal muscles are the most important. Due to them, a person can fully inhale and exhale. There are two types of this anatomical group: internal and external.
The hypochondrium muscles are located in the lower part of the ribs. They are also involved in the process of inhalation.
The diaphragm is the main muscle that ensures proper breathing. It is presented in the form of a muscle-tendon septum located between the thoracic and abdominal cavities.

In total, a person is equipped with two groups of muscles - his own pectoral muscles and those related to the shoulder girdle and upper limbs. An athlete who wants to have beautiful breasts should pay due attention to each of them during physical activity.

Training mode

You can effectively work this muscle group at home. This does not mean that such success cannot be achieved. To do this, you need to create the right training plan.

The break between workouts should be 4-5 days:

Even if you follow the correct training regimen, the effect of the exercise may not be observed. This is due to poor nutrition. Athletes should consume protein foods more than ordinary people. This substance in the body is important, especially for muscle growth.

Sports equipment for training

Is it possible to conduct training without special equipment? Yes! But it is unlikely that this type of activity will achieve a positive result.

If an athlete sets a goal to pump up the pectoral muscles, then he will need:

Barbell. It is better if it is curved. It will be easier for the athlete to hold on to it, and the muscles will work better.
Dumbbells or weights. Not everyone has such a device at home. As an alternative, two filled bottles of water of any size will do.

The weight of sports equipment is determined arbitrarily, depending on the level of training of the athlete. It is recommended for a beginner to start with 3-5 kilograms.

In addition to this you will also need:

Rubber mat or sports bench. It will be inconvenient to perform many exercises on a “bare” floor, and the degree of effectiveness will noticeably decrease.
Comfortable clothing and shoes will be required. It is better to prepare special things intended for sports. A person will feel comfortable in them, and nothing will limit his movements.
It is advisable to take a bottle of cold water with you to training. Most likely, a person will want to wet his throat during classes.
Another important component is the selection of musical accompaniment. It is required that the melodies evoke positive emotions in a person and put them in a “working” mood.

So, everything you need for training is ready. Now, you can begin to perform the physical elements that will allow you to achieve perfection.

Home workout program

A home training program should look standard, like any other sporting event:

The total training duration is about 1 hour. You should choose a workout yourself or consult an experienced instructor. The weight of the sports equipment, the type of exercise and the number of repetitions are selected strictly, focusing on the physical capabilities of the person.

Typically, 8 to 16 repetitions of each exercise are performed without a break. In total, it is recommended to perform from 1 to 3 circular approaches.

Options for warming up exercises

Unfortunately, only 5 percent of athletes pay due attention to warming up. The rest of the people are putting their health at risk.

Lack of warm-up can lead to the following negative factors:

Sprain. This is the most common problem for novice athletes. It appears due to improper preparation of the body for subsequent loads. This is a very unpleasant and painful symptom.
A more serious problem is joint injury. It happens for a similar reason. This disease requires complex and lengthy rehabilitation.
If the body is not prepared for sports, this increases the load on the heart. Sometimes, this leads to fainting and dizziness.
A sudden load on the body can also cause a surge in pressure, this is fraught with hypertension or hypotension.

Take the time to do a warm-up, which lasts from 7 to 15 minutes. This will make exercise more effective and protect the body from unwanted health problems.

Just do a few simple exercises:

Cardio warm-up. Play upbeat music. Start actively walking or running in place. Try to raise your knees higher. The total execution time is 1 minute.
Rotate your head clockwise and counterclockwise.
Rotate your shoulders forward and backward. The total duration of execution is 30 seconds in each direction.
Elbow rotation. The total duration of execution is 30 seconds in the forward direction, 30 seconds in the backward direction.
Rotation of the pelvis. The total duration of execution is 30 seconds on the left side and 30 seconds on the right side.
Rotation of the knees. The total execution time is 30 seconds clockwise and seconds counterclockwise.
Rotation of the feet in any direction. The total duration of execution is 30 seconds for each leg.
Tilts of the body towards the legs. The left hand should touch the right leg, and vice versa. The total execution time is 1 minute.
Spread your legs. Squat down slightly. In this position, turn to the right and left. The total execution time is 1 minute.
Slow step in place. The total execution time is 1 minute.

This complex contains cardio, static and dynamic exercises. It allows you to maximally prepare each part of the body for the main workout.

Exercises to develop the pectoral muscles

Training the pectoral muscles is necessary for absolutely every person, no matter whether he is an athlete or not. Large and firm breasts will make him look stronger and more powerful. Thus, he will look more attractive in the eyes of women and will command respect from other representatives of the stronger sex.

But to achieve such a result you will have to work. Next we will talk about basic exercises that will make you “work” your chest muscles.

Push-up– the most useful exercise for men. It is not for nothing that boys in school, soldiers in the army and all people related to sports activities are forced to do it. It has a positive effect on all the muscles of the chest, back, and forearm.

How to do it correctly:

A beginner may initially have problems performing this exercise. It is recommended to first do it leaning on a windowsill, table or bench.

Narrow push-ups

The difference between narrow and regular push-ups is only in changing the position of the hands. In the second option, they should be located strictly under the chest. This body position increases the load on the triceps.

Another version of this exercise is push-ups on stools. The devices must be placed shoulder width apart. You can use any low surface as a footrest: a sofa, chair, stool or armchair.

The exercise is performed in the same way. The difference is that the depth of release of the body increases. Accordingly, the load on the entire body increases.

Push-ups on books are performed in the same way.

How to do it correctly:

Sports equipment is ready. Now you need to make a rectangle out of it.

Two stacks of books should be at shoulder level, and the second pair at foot level. The approximate distance between them is 5-7 centimeters. It’s not difficult to guess that these are the supports on which push-ups will be performed.

Experienced athletes often practice paused push-ups. In other words, they are called locked push-ups. Their main goal is to increase the load on all muscle groups.

How to do it correctly:

Most likely, it will be difficult for beginners to withstand such a pause. It is recommended to start with the maximum available time and gradually increase it.

Reduction and extension of arms in prone position

Purpose of the exercise– make the upper and inner parts of the pectoral muscles work. With regular training, your breasts will acquire a beautiful, sculpted outline.

How to do it correctly:

This exercise is often called the “butterfly”. Each movement should be smooth and slow, only in this case the entire muscle group will be worked out.

Exercises on the horizontal bar

In order to pump up, you must visit the gym! This opinion has long been erroneous. Sports fields have suitable equipment. For example, a horizontal bar.

How to do it correctly:

If you need to pump up your chest, then you should use a narrow grip.

Ring exercises

How to do it correctly:

This is a more difficult exercise compared to the one performed on the bar. This is due to the fact that the rings are unstable.

Exercises with dumbbells

There is one effective exercise with dumbbells. It allows you to pump up the upper chest muscles and deltoid muscle bundles.

How to do it correctly:

During such a workout, tension should be clearly felt in the chest and arms. The back, abs and back of the head remain uninvolved.

Barbell exercises

The upper chest and deltoid muscle can be pumped up in another way. For this you will need a barbell.

How to do it correctly:

Lie down on a bench at an incline.
Take the barbell in your hands at chest level.
Raise it towards the back of your head.

It is worth considering that the sharper the angle, the more effectively the chest muscles will be worked.

The serratus anterior and minor muscle groups can be pumped up through exercises with dumbbells.

How to do it correctly:

Pay close attention to how you feel during your workout. It requires that there be tension in the central chest and upper arms and forearms.

Strengthening the upper pectoral muscles

The upper part of the chest creates an attractive image. The most effective way to pump it up is to do incline push-ups.

Incline push-up- This is an exercise aimed at preparing a specific area of the chest - the upper muscles of the chest. With regular push-ups, the load is directed not only to the chest, but also to the back, arms and shoulders. With this option, all the emphasis goes to the top.

How to do it correctly:

This version of the exercise is quite difficult to perform. But it is very effective. A positive result can be seen after just one month of regular training.

How to pump up the lower chest?

A person who wants to have beautiful pectoral muscles must remember that to achieve success, he needs to regularly train absolutely all muscle groups, including the lower minor. Certain exercises will allow you to achieve a positive result.

Dips

Dips- This is an excellent exercise for pumping up the lower pectoral muscles and strengthening the shoulder girdle.

How to do it correctly:

Fix the hands on the bars.
Push off with your hands, moving your body up.
Lock the position.
Go down.

During training, you need to fulfill one condition - your feet should not touch the ground.

How to pump up a woman's pectoral muscles?

Men go to the gym and do exercises at home in order to become the owner of powerful and strong breasts. Girls dream of elastic forms, but at the same time they do not set out to pump up massive arms. Accordingly, it is required to perform exercises without additional weights.

How to do it correctly:

A woman's breasts will look firm only if the skin is tight and elastic.

To create attractive forms, additional measures need to be taken:

Take a contrast shower every morning. Alternating massage with hot and cold water increases blood circulation.
Massage your mammary glands regularly.
Pay attention to proper nutrition. The more healthy proteins it contains, the stronger the muscles will be.
Exfoliate regularly. This cosmetic procedure makes the skin more elastic and firm.

From an anatomical point of view, the chest is a large muscle group consisting of many subgroups. From a human point of view, it is the most attractive part of the body, which attracts both men and women equally.

Exercises aimed at increasing and strengthening the muscle group will make this part of the body powerful, fit and beautiful.

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