Exercises for pumping the pectoral muscles. Exercises for the pectoral muscles for men at home. The best chest exercises

Nicely drawn, well developed muscles breasts in men attract a lot of attention and play a big role in a holistic body image. In addition, the chest muscles help us perform exercises for biceps, triceps and upper part back, lift more weight in strength training.

You can pump up this muscle group not only in a specially equipped gym, but also at home. Let's take a closer look at what chest exercises you can do at home.

Types of push-ups on the chest

Push-ups are a basic exercise that effectively works out not only the chest, but the entire upper body. There are several types of push-ups, each of which is aimed at working out a specific part of the muscle group.

Classic

1. To perform standard push-ups, take an emphasis while lying on your stomach on a gymnastic mat, straight arms are shoulder-width apart, palms parallel to your shoulders, toes rest on the mat, feet slightly apart.
2. While inhaling, bend your elbows, while the entire torso forms a straight line. As you exhale, take the starting position.

Classic push-ups work the pectoralis major, anterior delta, triceps, trapezius, and serratus anterior.

Important: do not bend in the lower back and do not help yourself with your stomach and pelvis! Work only top corps.

Narrow hand stance

1. Take the same position as in the previous exercises, but the hands are exactly under the chest.
2. Position your palms so that thumbs touched each other.
3. While inhaling, bend your arms, while they should go parallel to the body, when the elbows are almost pressed to the body, while exhaling, straighten them.

Performing exercises with narrow setting palms helps to shift the load on the middle part of the chest and triceps. At the same time, trapezoids and deltas do not work as actively as in the classic version.

Leaning forward

1. Take an emphasis lying down, hands are shoulder-width apart. Place your feet on a slight rise.
2. Bending your arms, lower your chest to the floor, keeping your body in upright position keeping your back straight.

With inclined push-ups, the main part of the work is taken over by the upper chest, the front bundle of the delta, and the triceps.

Do push-ups with a narrow stance or body tilt only if you have already mastered their classic technique to perfection.

Types of exercises with dumbbells

If push-ups are aimed at working out the relief and strength of the upper body, then strength exercises with dumbbells will help build muscle mass.

Breeding hands lying

1. Lie down on a horizontal bench with your shoulder blades, head and tailbone firmly pressed against the surface.
2. Take 2 dumbbells in your hands and raise them above you, palms facing each other.
3. While inhaling, spread the dumbbells as far as possible to the side, while not fully extending your arms to avoid the risk of injury.
4. As you exhale, combine your hands and hold them at the top for a couple of seconds.

The exercise is mainly aimed at working out the pectoralis major, but also indirectly involves the deltas and biceps shoulder, press

It is the reverse version of push-ups from the floor.

1. To perform the bench press, take a horizontal position lying on the bench. Spread your legs slightly apart, placing your foot on the floor.
2. Raise your straightened arms with dumbbells up above you at about shoulder width.
3. While inhaling, lower the projectile to touch the chest, while exhaling, squeeze the dumbbells up and hold them at the extreme point, straining the chest as much as possible.
4. Lower the dumbbells at a slow pace, stretching the chest muscles, and raise them with a sharp jerky movement.

Note: when performing the exercise, it is very important to monitor the position of the elbow joints. They must be clearly fixed and always in motion along the same trajectory.

You can vary your load in this exercise. So, when pressing on an inclined bench, the top of the chest does the main work, since in the classic performance on a horizontal bench, the load goes to the middle and bottom of the chest.

1. Lie down on a horizontal bench with your head at its very edge.
2. Grabbing the dumbbell with both hands, lift them up.
3. Slightly bending, lower your arms with the weight down, stretching the muscles, and then take the starting position.
4. The projectile must always move along the same trajectory.

The pullover helps to isolate the chest and expand the chest itself.

Exercises with other equipment

This exercise helps to include in the work not only the chest, but also the rest of the muscles of the body.

1. To perform it, take an emphasis on the uneven bars, straightening your arms.
2. Lean your body forward slightly elbow joint, slowly descending.
3. Then straighten your arms, do not help yourself with jerky movements.

For the best work pectoral muscles Get as low as you can until your palms are parallel to the bottom of your chest.

If you have a barbell or bar in your arsenal, but no dumbbells, then you can do a bench press with a barbell. Its execution technique remains the same.

Exercise with an expander

Such additional inventory how the expander helps to give our body an unusual load. With it you can do various options training, stretching it at different angles.

1. Work your chest once a week. You can either assign a chest workout on a separate day or combine it with a back or arm workout.
2. Perform each exercise 8-12 times in 4-5 sets.
3. Start your workout with joint warm-up on all muscle groups, which will help reduce the risk of injury and prepare the body for stress.
4. Make the first approach warm-up: take half of your maximum working weight and do 25-30 repetitions. This approach to building a workout will help prepare the muscles for a more serious load.
5. Do not forget about the hitch: it can be both stretching and light cardio.
6. Do the base first, then the isolation.
7. Don't forget about proper nutrition. For muscle growth, you need to eat at least 2 grams of protein per kg of body per day.

These exercises will help you pump up your pectoral muscles without leaving your home. But do not forget that the load must be gradually increased in order to constantly surprise your body. Then the result will not keep you waiting!

The pectoral muscles are an indicator of the strength and power of the upper half of the body. They are involved in many basic bench press exercises. But there are several features that interfere with the proportional and rapid development of the breast. The action heroes of our childhood, without exception, all had a wide, inflated chest, which motivated us to train and achieve our goals. Let's figure out together exactly how to grow pectoral muscles, what determines the choice of exercises and how to create a program for yourself. Go!

The chest can be divided into three sectors:

• Top (collarbone area). This area is also called the "collar" - the place where the shoulders and chest are connected to trapezius muscles, forming a powerful frame around the neck.
• The middle, which occupies the main area.
• Bottom - the area below the line of the nipples.
• Center - the place of muscle attachment, a vertical line dividing the chest in half.

These divisions are conditional, since the muscles are located at almost the same angles, and are activated simultaneously when performing all exercises.

When choosing exercises, you need to pay attention to your anatomical features:

• Muscle attachments. In people with dense and deep attachments, training is much easier, even the smallest muscle mass looks impressive. It seems that there is no free space between the muscles, and one muscle group grows into another.
• Abdomen length. The higher the height, the longer the limbs, the wider the chest and body. To gain impressive volumes, people with long muscular abdomens will have to work longer and harder, perhaps they will have to work in an extended amplitude, preferring only dumbbells. Those with shorter bindings will find it much easier to create rounded shapes with less effort.
• The width of the shoulders, their flatness. Here the load that the shoulders will steal during the bench press plays an important role, because the closer the hands are to the body in the negative phase, the greater the load on the shoulder and triceps. Usually, such a picture is observed in ectomorphs or people with narrow shoulders relative to the chest. As a general rule, the wider and "square" the shoulders, the more suitable the barbell is for the athlete, and therefore the narrower the shoulders, the more emphasis should be placed on training with dumbbells.
• Disproportion relative to other muscle groups. If the auxiliary muscle groups are better developed, or their genetic strength potential exceeds the potential of the chest ones, then they will receive a minimum load, or they will not strain at all.

Exercises for the pectoral muscles

A classic basic exercise that harmoniously develops the entire shoulder girdle, as well as, to a lesser extent, the muscles of the back and trapezius. The main working muscles are:

• Trapeze (performs the removal of the bar from the racks and maintains balance throughout the exercise).
• Shoulder biceps and rhomboid muscles of the back (work when the projectile is lowered).
• Pectoral muscles (perform, directly, the pressing movement).
• front beam deltoid muscles(works when lifting weights, stabilizing the position relative to the rack).
• Triceps (extends the arm in the upper part of the amplitude.

The pectoral muscles are almost at the end of the list, not by chance. Most athletes do not feel the load in this exercise due to anatomical features or improper technique. The exercise is more competitive than bodybuilding. As evidence, we can cite such athletes as Alexei Klakotsky (96 kg), Igor Voitenko (77 kg), Alexei Stolyarov (100 kg), Yuri Spasokukotsky (115 kg). All four athletes performed a 100-kg barbell bench press for 100 reps, with short breaks, which undoubtedly indicates a good physical training. However, none of the athletes have prominent pecs.

This exercise acts more locally on the chest muscles, relieving stress from the triceps. Moreover, the range of motion in the slope is much greater, which means that even athletes with long bellies are perfect for this type of bench press. General rules for the bent press:

• Do not tear off the lower back and do not stand on the bridge (if these rules are not followed, the angle of the chest relative to the bench will be practically the same as in the horizontal bench press, which means the amplitude will decrease.
• You can not beat the barbell off the pectoral muscles, this will not only complicate the task of building muscle, but also increase the chance of injury.

IMPORTANT! Rapid lowering or "dumping" the bar down, complicates the task. This is due to the laws of physics, namely the acceleration of free fall. Hands are moving faster barbell, and at the moment when the hands have stopped, or have already begun to move up, the bar is still “falling” down. In the course of such an intersection of the force vector, part of the energy is spent on stopping the movement of the bar, and then on performing the exercise. You need to press slowly and confidently.

The exercise uses the same muscles as push-ups on the uneven bars, allows you to shift the load on the lower chest, turns off the triceps and shoulders, engages intercostal muscles and a trapezoid. It is usually performed under a negative slope of 30 or 45 degrees, with dumbbells.

Be sure to do this exercise with your insurer so you don't drop the dumbbells on your head.

A classic exercise for old school athletes. It was also popular to press kettlebells earlier. Allows you to adjust the width of the grip of the hands and the amplitude of movement to fit your anatomical features. You can also turn the hands with dumbbells relative to the body at 30-45 degrees to make it easier to maintain balance. Another plus is the training of skeletal muscles or the so-called stabilizer muscles, which will help lift the overall weight of an uncomfortable shape in Everyday life, after all, lifting a barbell weighing 100 kg in a deadlift is one thing, and lifting a round stone with uncomfortable grip points is quite another.

A good option for isolating breasts, or a separate part of them. It also provides the option of performing "in solo", without an insurer. It also deprives the load of the stabilizer muscles, the press and the trapezoid. Is it good? On the one hand, no, because the muscles that should work are resting. On the other hand, it’s good, because the entire load is transferred to the chest.

An exercise that focuses on speed and amplitude. You need to spread the dumbbells slowly, inhaling the air, and reduce them just as smoothly, leaving 30-40 cm at the top so that the dumbbells do not touch each other, otherwise the entire load is transferred to the shoulder joint and deltoid muscles.

It is no secret that many athletes do not feel the pectoral muscle during the execution of movements, although, by all visible signs, they observe the technique. In such cases, I advise you to close your eyes for the duration of the exercise in order to feel the muscle as much as possible. Sometimes vision and organs of perception deceive us

This option is provided for beginners and novice athletes who have not mastered correct technique. The simulator is designed in such a way that the trajectory cannot be changed. When performing an exercise in a hammer, the muscles will get used to the correct trajectory and after switching to exercises with a barbell or dumbbells, it will be much easier for them to adapt. Also, in this simulator, you can work out the lagging pectoral muscle by performing a bench press in turn.

Butterfly simulator

Something in between wiring and crossover. It also suggests one, the only true trajectory, develops the vestibular apparatus and trains the stabilizing muscles.

Despite the fact that the crossover is performed on blocks, it can be attributed to free weight exercises, since the degree of projectile control approaches dumbbells. In other words, with an unstable position, the blocks will rotate the body in different directions. During the exercise, not only the pectoral muscle is tensed, but also the stabilizers, intercostal muscles, as well as the lower back and trapezium. Remember that the crossover is primarily a wiring, not a bench press, so you need to establish an angle (about 15 degrees) at the elbow and maintain it throughout the movement.

Old traditional exercise with own weight, which develops the pectoral muscles, abs, shoulders and extensors of the spine. To complicate the exercise, you can set your legs on a hill. Suitable only for beginners, because sooner or later the load that the muscles receive will be small and you will have to move on to more complex exercises.

A more complex both technically and physically exercise for the development of the bottom and middle of the chest. Refers to multi-joint, it must be performed strictly, according to the technique:

• You can't fall down. In the negative phase, the movement should be controlled and smooth.
• Do not peck "forward". The body must be perpendicular to the plane of the floor during the entire exercise.
• Do not unbend your arms completely, because, after all, the exercise is aimed at the chest, and tired hands will not let you complete it in full to the end.

A specific exercise that was popular during the "golden era" of bodybuilding. You can perform it both with a pancake, an EZ-barbell, a kettlebell, dumbbells, and on a block. The main key to success is to inhale as deeply as possible in the negative phase. Breathing is the most important part of any exercise, and when it comes to chest exercises, even more so, because breathing in with a full chest further stretches the chest.

A rather rare exercise, named after the discoverer of the athlete. To perform it, you need to take two light pancakes, hold them between your palms, without closing your fingers. Place your arms at chest level with your elbows out to the sides, and then straighten your arms parallel to the floor. Even a light weight can provide a good load.

Rider pull

Most likely, you have not heard about this method of adding a couple of centimeters to the volume of the chest. The deadlift was invented by Piri Ryder, who in his youth was a slender and thin guy and did not have a wide chest, but corrected this when he was already an adult. The essence of the exercise is as follows:

1. You need to stand at a distance of 1-1.5 meters from the wall.
2. Lean on it with your palms and fix your eyes on one point on the wall.
3. Without changing the position of the head, gradually inhaling, lower the body down, leaning towards the wall and at the same time pulling the pelvis back.
4. The important point is that the press should be relaxed.
5. You need to go as low as the stretch allows.
6. Hold for a few seconds, then try to press with straight arms on the wall and thereby raise your torso.
7. Repeat 10-15 times.

In combination with a pullover, this exercise can expand the chest even in 20-25 summer athletes, and even more so among the young

How to train at home

It is better to give preference to push-ups and working with dumbbells in a multi-rep mode, since the absence of an insurer can result in injury. You can perform bench presses and wiring dumbbells at different angles, push-ups.

A set of exercises for chest volume

1. Bench press, in the range of 8-12 repetitions with a weight equal to 70-75% of the one-time maximum. The number of approaches is 4.
2. Dumbbell bench press or incline, in the range of 12-16 repetitions with a weight equal to 60-70% of a single maximum. Do 3-4 sets.
3. Push-ups on the uneven bars are performed both with weight and without. If you are good at doing 15-20 reps without weighting, you can add weight and work in the range of 6-10 repetitions in four sets.

Emphasis on upper chest

1. Barbell bench press, and preferably dumbbells in an incline. The load is equal to 70% of the one-time maximum. Perform 10 repetitions in 3-4 sets.
2. We live in a Hummer. Set the load slightly less than on the incline press. Do 3 sets of 12 reps.
3. Ryder pull. 4 sets of 15 repetitions at the end of the workout, or in the pauses between exercises.

Emphasis on the bottom of the chest

1. Push-ups on bars with weights. It is not recommended to hang more than 25 kg, as this puts undue stress on the joints. Do 3 sets of 12-14.
2. Head down press (45 degree angle). Weight equal to 60% of the working weight on the bench press. It will be optimal to perform 4 sets of 10 repetitions.

Chest Width Exercises

1. Wiring lying or tilted. The total weight of the projectile is equal to your own. The number of repetitions is 10, the number of approaches is from 3 to 5.
2. Crossover. Set the weight slightly lower than what you are working with on the wires. Do 3 sets of 15 reps.
3. Ryder pull. 5 sets of 10 per day of rest after chest training.
4. Butterfly. Weight equal to 80% of own. Optimal load 3 sets of 10 reps.

Stretching

The best way to stretch a muscle is to engage its antagonist muscle. For the chest, such a muscle group is the back. After a hard workout, it is recommended to hang on the horizontal bar wide grip, pull up a little, perform traction on the back with a light weight.

How to build pectoral muscles at home?

The main mistake of athletes who want to pump up at home is excessive enthusiasm. They are ready to exercise every day, forgetting that muscles grow during rest.

It is not so important how you injure the muscle fiber, but how you restore it is important.

The optimal frequency of classes is 3 times a week with a progression of the load. This means that if a chest workout was on Monday, then the next one should be at least on Saturday, and preferably on Monday. Also, do not forget that more muscle an athlete trains, the more resources he needs. For example, if an athlete is only doing shoulder exercises (small group), they may repeat workouts more often than if they were doing full body workouts.

Inventory

For long-term and confident progress you will need:

1. Stacked dumbbells
2. Hard rubber bands (these are sold in specialized sports stores). Usually they are used as an auxiliary element for pull-ups or push-ups on the uneven bars.
3. A few pancakes (for pullover and bench press Svend).
4. Bench (optional).
5. Wall horizontal bar. Often they sell a design that is a combined horizontal bar and bars.

Chest workout program at home

1. Dumbbell bench press 4x10;
2. Push-ups on uneven bars 4xMAX;
3. Lying layout 4x14.

1. Incline dumbbell press 4x8;
2. Push-ups from the floor 4xMAX;
3. Bench press Svend 3x12.

1. Press head down 4x8;
2. Wiring at an angle of 30 degrees up 3x12;
3. Ryder deadlift 4x15.

Workouts can be alternated in a row or in random order, the main thing is to train as varied as possible.

1. You can not go in cycles in one breast. Imagine a situation: a person lives far from the city, he runs out of matches. To buy them, he must drive to the store, and the amount of gasoline is limited. It will be rational to wait until he runs out of food, household chemicals, etc. to buy everything at once.
2. Our body thinks the same way. If you do not create stress for it, a push, a strong prerequisite for the growth of muscle mass throughout the body, it will simply ignore weak signals from a separate muscle group.
3. Train varied and interesting. A boring program that you don't like discourages even the strongest desire to train and set personal records. The more often you change exercises, the better, because the body expects one load, and another is assigned to it, thereby creating stress, which is the main prerequisite for mass growth.
4. The main rule is that muscles need food to build. No food, no muscles, no matter how hard you work out.

How to pump up the pectoral muscles in the gym?

1. Arrange the exercises in descending order of difficulty: first the basic, then the multi-joint, then the isolation.
2. Always be safe. Remember that an injury will not only deprive you of the opportunity to exercise, but also throw you back in terms of mass and strength.
3. Don't overload. "All at once" - not the best choice. If everything was so simple, the people around would have pumped up a long time ago.

Gym workout program

Option 1

1. Dumbbell or barbell bench press 4x10. Weight - 60-70% of the one-time maximum;
2. Push-ups on uneven bars with weights 4x8;
3. Lying layout 4x10. Weight - 60% of the maximum one-time effort.

Option 2

1. Incline dumbbell press 4x12. Weight - 50% of the maximum;
2. Crossover 4x10. The weight is the same as the working weight on the wiring;
3. Bench press Svend 3x12.

It is best to take a week break between workouts, as the load is already serious. More frequent classes will not lead to the desired progress and may lead to injury.

How to pump up a chest for a man?

Create the need for muscle growth. Have you noticed that athletes (wrestlers, armwrestlers, gymnasts, etc.) have developed chest and arm muscles, although they do not aim to pump them up. Moreover, they are limited weight category and every kilogram can cause a transition to a heavier weight group. So why do they grow muscle? From need! Create a shock, a stressful situation, unusual conditions for the muscles, show the muscles that the conditions in which you train have become harder and more muscle mass is needed to “survive”.

How to pump up breasts for a girl?

When it comes to girls, the top of the chest and the center are in priority, since the lower part is covered with mammary glands. It is worth focusing on the pullover to increase the volume of the pectoral muscles and visually lift the chest, as well as on the wiring that will work out the transition zone of the pectoral muscles to the deltas. The rest of the exercises have a lower priority, as they are aimed at developing strength and breast growth in thickness, which is not very beautiful for a girl.

How should you eat?

You need to follow the regimen. Eat regularly, using your daily allowance in equal portions. Optimal ratio:

1. Carbohydrates - 2 gr. per kg of weight;
2. Protein - 1 gr. per kg of weight;
3. Fats - 1.5 gr. per kg of weight.

For a natural athlete, this amount of food will cover all needs and allow you to gain weight gradually and efficiently.

Too rapid a jump in weight due to the fat layer will provoke problems, because to provide any tissue, cells must build mitochondria. The more fat an athlete gains, the more strength and resources the body will spend on building mitochondria, but it could be spent on muscle growth. Do not force food into yourself and do not take it 3-4 hours before bedtime. A fasting interval of 10, 14, and even 36 hours will not affect muscle mass and strength, so that you should not frantically take protein shakes or faster carbohydrates after a workout (there is more, all the blood is concentrated in the muscles, and it will take a long time for it to flow to the stomach).

It is necessary to exclude sugar, starch, trans fats from their diet. These substances contain empty calories that do not benefit the body and do not contribute to a set of quality mass, but only disrupt metabolism and worsen well-being

You need to train your chest the way your body tells you. It is necessary to observe the regime of rest and loads, change the exercises, intuitively increase and decrease the working weight. You can practice both at home and in the gym - the main thing is to create the proper load and recover properly.

Ours to you with a brush, dear comrades-in-arms and comrades-in-arms! Today we are waiting for a busty note from the epic cycle “how?”, To be more precise, we will learn how to pump up the chest? Ahead of us are two parts of the article, the first theoretical one - we will devote to the issues of anatomy, the structural features of the pectoral muscles, the kinesiology of movement and their maximum involvement in work, in the practical one - we will analyze the practice :), all kinds of exercises and best programs workouts.

So, tune in to the working mood, let's go!

How to pump up the chest? The theoretical side of the issue.

First of all, I want to say that this note could not have been, because. the author of these lines completely lost sight of this muscle group. We do not have a full-fledged anatomical note on the chest and might not have this one either, how to pump up the chest? But, one day, or rather, night, a voice in a dream (and it really was) told me: “Dmitry, you don’t have an article about the pectoral muscles, it’s not in order!”. Waking up in a cold sweat, I realized that this was indeed the case, and already in the morning I included it in my plan and now it is in front of you.

The second thing I want to say :) this post might not have been the post is intended not only for the male part of the audience of the project, the young ladies will also learn how to tighten their beauties and make their breasts more voluminous and expressive. Therefore, ladies and gentlemen, we shake everything, some with a mustache, some with braids :).

I’ll also note in the introduction that no matter how much I rummaged through the expanses of the network, I didn’t find a clear extensive guide to the development of pectoral muscles, and it upset me oh so: (and in order not to stay in such a dull state for a long time, the author decided to write this “two-part "manual. What came of it now and find out, so, hit the theory!

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Thoracic anatomy and muscular atlas

When it comes to the anatomy of the pectorals, we usually distinguish the large (major) and small (minor) pectoral muscles (pectoralis) and this is true, but there is a further division.

In particular, the muscle mass of the chest includes:

1. large pectoral:

• clavicular head of the pectoralis major muscle (clavicular head);
• sternocostal head b.g.m. (sternocostal head);
• abdominal head b.g.m. (abdominal head).

2. small pectoral;

3. anterior serratus muscles.

In the picture version, a complete muscular atlas of the chest is.

Let's take a closer look at each muscle unit.

No. 1. Large pectoral

It is a fan-shaped muscle that covers most of the front of the upper chest, it is the most visible object of the pectoral muscles and all because it consists of 3 -x heads:

• clavicular - the head, the point of origin of which is the clavicle, goes down, crosses the chest and is attached to the upper arm bone (brachial bone).
• sternal (sternocostal) the head is somewhat larger than the clavicle, it comes from the anterior surface of the sternum, crosses the chest along its entire length and is attached to the humerus;
• abdominal (abdominal) head - attached to the anterior wall of the rectus abdominis muscle, crosses the chest in an upward direction and is attached to the humerus.

All three heads are important in flexion, rotation of the humerus, and movement of the arm across the body. In general, the pectoralis major helps flex the shoulder joint and moves the arm in and across the chest. When training the pectoral muscles, at work also (with varying degrees of activity depending on exercise/angles) triceps and shoulders involved.

Note:

Most often, it is the top of the chest that lags behind in athletes, for which the clavicular head is responsible.

No. 2. Small pectoral

Thin triangular muscle, which is much smaller than the pectoralis major (constituting 1/5 from her part) and lies under it. It originates from the scapula in the area of ​​​​the clavicle and humerus and descends down, attaching to 3, 4 and 5 rib. The small chest, despite its smallness, is very powerful and helps its more massive counterpart in pushing the weight. The work of pectoralis minor is mainly to help b.g. pulling the shoulder forward and down.

No. 3. Serratus anterior

Starts from the bottom inside shoulder blades, goes around the body around and is attached to the front side of the ribs. It is important for the formation of the chest and keeping the shoulders healthy during the performance of various presses.

The pectoral muscles in collapsible form are the following picture.

Skeletal anatomy

Apart from muscle units it is important to understand the meaning of bones and joints and the role they play in performing various movements. Understanding this will allow you to choose the best exercises and involve the target muscles in the work.

The most important skeletal units are:

No. 1. shoulder blades

The shoulder blades are important element of all pressing movements, being a support for the deltas. By pulling the shoulders down and back, a stable support is created for an effective press and the shoulder blades are very important in forming such a starting platform.

No. 2. Brachial bone

shoulder joint represents the scapula and humerus, assembled together. The shoulder joint is the Achilles' heel when training the chest and performing bench press exercises, because. most prone to injury/flights.

All chest-pressing exercises require the athlete to have “functional elbows”, i.e. they must have a certain degree of mobility and allow you to perform presses without pain.

Skeletal anatomy presents such a picture.

Next in line is…

Muscle functions in practice

It is important not only to know how the pectoral muscles are arranged, it is important to know their functions using real movements as an example, i.e. how muscles, bones and joints work together in weight training in the gym. The main functions of the pectorals are:

No. 1. Large pectoral

All three heads of the major pectoralis allow the shoulder to rotate internally. (turn brush up or down/forward). One of the best horizontal adduction exercises is the oblique dumbbell raises. (pulling dumbbells through the whole body). During such dilutions, the pectoral fibers alternately lengthen and shorten, becoming tight. To perform horizontal adduction/adduction, all heads must work together.

No. 2. Clavicular head

Responsible for flexing the shoulder and raising the arm above the head. Presses at an angle up, when the arms pass over the head, act on the top of the chest.

No. 3. Sternal and abdominal heads

To hook the bottom of the pecs, pressing exercises on a bench at an angle down, as well as a pullover with a dumbbell, are required.

The position of your torso and the position of your shoulders determine the difference in the strength of the impact, as well as the emphasis of the load on certain areas of the pectoral muscles.

The sternal and clavicular heads perform the following main functions for the upper arm:

• adduction (adduction) of the shoulder;
• medial rotation - forward / inward rotation towards the midline of the body;
• transverse or horizontal bending.

No. 4. Small pectoral

The main functions include:

• shoulder depression - a decrease (downward movement) of the top of the shoulder;
• protraction of the scapula - downward and forward movement.

No. 5. Serratus anterior muscles

The main function is to bring the hand to the body (when performing various traction movements / push-ups). Also, the serratus anterior is one of the three muscles that allows the shoulder to rotate. (including rotate up). Serratus anterior, inferior, and superior trapezius interact to provide top rotation and safe lifting of the arms above the head. Front gear training is essential to avoid shoulder injuries when performing heavy pressing movements.

Actually, this was all the structural and anatomical information on the chest, now we go directly to the pumping-theoretical side of the issue.

How to pump up the chest? Theory of swing.

This subchapter will provide information regarding the features of pumping the pectoral muscles. So let's take a look at each of them.

№1. Various exercises for different heads

As we said above, in order to fully develop the chest, you need to work out its individual heads with various exercises. The following calculations will help you figure out which movements are intended for which heads:

• dips and head down presses are two of the best exercises to target the pectoralis major/minor at once;
• pullovers and pull upper block narrow grip- are aimed at working out the sternocostal head of the pectoralis major muscle, and this, despite the fact that the latter has always been considered an exercise for the back;
• cross frontal lifts of dumbbells with an underhand grip (from below) - perfectly works out the upper part of the chest (clavicular head) muscles, despite the fact that the exercise is for deltas.

No. 2. Corner geometry

The pectoral muscles are a single muscle mass, however, conditionally visually and for ease of understanding, it is customary to distinguish three sections - top, middle and bottom. In order to accurately hook one or another bundle of fibers, it is necessary to use different angles - the position of the body on the bench, in particular:

• top beam - incline bench, 30-45 degrees up;
• middle beam - horizontal position on the bench;
• lower beam - inclined bench, 30-45 degrees down.

No. 3. Depth and Stretch

All of the above tips and their corresponding exercises will give an increase in the muscle mass of the pectoral muscles, but you need to take care of its volume (depth) and shape. Exercises such as:

• pullover with a dumbbell / barbell - attaches chest depth, volume and bulge;
• reduction of hands in a crossover / in a butterfly simulator - they stretch the chest, driving more nutrients into them. They serve as grinding and carving to give a facet to the muscle mass of the chest. In particular, they create contours, trim and improve the separation of all breast bundles.

No. 4. Chest width and thickness

In the plane of the muscle mass of the pectoral muscles, one can distinguish the outer (O-outer) and inner (I-inner) parts. You train the outer chest when you use the full range at the bottom of the movement - only a full stretch will maximize the development of the width of the chest.

In other words, if you want to increase the width of your chest, you must work the outer part of the chest, allowing the bar to go down as much as possible. (up to touching the chest). Work with inside chest (near the middle of the chest), increases its thickness.

Actually, that’s all for me, now you have a theory for creating busty breasts :), it remains to polish this matter with practice, but we will deal with this in the second part of the note, but for now ...

Afterword

Today we answered the question - how to pump up the chest?

We are done with the boring stuff, having received general theoretical information, the next article will be much more fun, because there we will learn about the practical aspects of pumping and turning our chest R2 into R3, i.e. planes into space. Therefore, we do not diverge far and digest the current dregs :). Say everything, bye!

PS. How do you train chest?

P.P.S.

With respect and gratitude, Dmitry Protasov.

Beautiful relief muscles shoulder girdle make the figure slim and athletic. Many girls aspire to this. What exercises are needed to achieve the goal and how quickly can the result be expected?

In order to pump up the chest at home, you need to use, first of all, power loads for girls and women.

To get the desired proportions, you need to train regularly, while observing the necessary recommendations.

It is a combination of muscle and glandular tissue. The pectoralis major, minor, serratus anterior, and subclavian muscles are the target group to work with. Big and minor muscle consist of muscle fibers located in different directions. Working through them, you can ensure that the muscles become embossed, and the mammary glands rise and become more elastic. find out here.

The anatomical structure is clearly visible on this atlas:

We perform twelve repetitions in several sets for an advanced level. For beginners, we start with seven exercises. Do not forget about relaxing the muscles between sets - up to one minute. Is it possible to build muscle only with your own weight? Definitely yes, unless you are able to do 4 sets of 12 with perfect form. In this case, weighting will be needed.

2. Bench press on a horizontal bench

The dumbbell press manages to use more muscles than the neck press, since you have to control the position of the hands relative to each other. This is one of the best of its kind. A horizontal gymnastic bench that allows you to change the angle of inclination helps to work out different parts of the pectoral muscles - upper, middle and lower. In a horizontal position, the middle part receives the greatest load.

4 myths about the effect of "bench press" on the female breast find here.

1. We are located on a bench, we hold dumbbells in the chest area.
2. We squeeze the dumbbell or the neck of the bar up, the elbows do not need to be completely straightened.
3. Hands at the maximum point are parallel to each other.

We perform twelve repetitions in several approaches.

3. Bench at a positive angle

An excellent exercise for pumping up and increasing the upper part of the pectoral muscles.

1. We lie on a bench, dumbbells are in the chest area.
2. We place our legs on the floor, as in the previous version. Squeeze the weights up
3. Dumbbells at the maximum point are not brought together - there should be such a distance between them that the arms are parallel.

We perform the possible number of repetitions.

4. Head down press

Back incline press perform by lowering the corner of the bench. Upgrading lower part target muscles.

1. We lay down on the bench, dumbbells over the chest.
2. Legs bent at the knee, steadily, with the entire area of ​​​​the foot, we put on the edge of the bench or on the stand.
3. Press the dumbbell or barbell up. We control the position of the hands: parallel to the floor.

We perform ten to twelve repetitions in several approaches.

5. Dumbbell row lying on an incline bench

Experienced trainers advise choosing the angle of inclination individually for each - about thirty-five degrees. The layout of dumbbells lying at an angle contributes to pumping up different parts of the pectoral muscles. By changing the angle of inclination, you can work out the lower, middle and upper body. This move is great.

1. Lying on a horizontal bench, we place dumbbells in the area of ​​​​the middle part of the chest.
2. The legs rest on the floor with the entire area of ​​\u200b\u200bthe foot.
3. Raise the dumbbells up and spread your arms to the sides. slightly bent elbows should be pointing down. This is important for comfortable exercise.
4. We fix attention on how the pectoral muscles are stretched.

We start by using the minimum weight. Remember that weight can be adjusted not only upwards, but also downwards. Muscle relaxation time between sets is up to one minute. We add the number of approaches gradually, focusing on our condition.