A program for fully working out the pectoral muscles. A set of exercises for the pectoral muscles for men. A program for the growth of the pectoral muscles.

Hello! Let's take a look at the best chest exercises that can take your chest workout to a whole new level. Naturally, I will give specific practical schemes for different levels of training and note many interesting features in training pectoral muscles.

About the anatomy and growth rules for the pectoral muscles

The most important thing that you must pay attention to and be sure to remember is that the pectoral muscles consist of:

• Pectoralis Major MUSCLE(m. pectoralis major);
• Pectoralis Minor MUSCLE(m. pectoralis minor);
• Serratus Anterior Muscle(m. serratus anterior);

Another VERY IMPORTANT POINT is that the pectoral (pectoral) muscles are unique to some extent, because they are attached at different angles to the sternum and collarbone, FORMING THE LETTER “L”, which is why they need to be trained at different angles.

As you can see, everything is not quite complicated. We must train different parts of the pectoral muscles from different angles.

Now a little about the rules for growth not only of the pectoral muscles, but of all muscle groups, basically.

For high-quality powerful growth of any muscle group, you need to follow only three basic rules:

(creating conditions favorable to the body for growth).

QUALITY RESTORATION(fractional meals 6-12 times a day + 8-10 hours of sleep).

MUSCLE FEELING(the load must hit EXACTLY THE TARGET, you can find out more details).

I already talked about this in an article about training the pectoral muscles at home, I gave the link above, read it.

(weight on the bar, number of approaches, repetitions, exercises, super moves, etc.).

You should recover well(eat frequent small meals 6-12 times a day and sleep well for 8-10 hours).

You should feel the muscles you are training, and turn off all other muscles from work.

That, in fact, is all that can be said about this.

The main mistakes when training the pectoral muscles

Many people make the same mistakes when training their chests. These errors severely hamper possible progress.

Too much weight on the apparatus

In any gym you can see a similar mistake when, even if not always a beginner, uses too much heavy weight on a barbell or dumbbells.

He writhes, grimaces, helps himself with his legs, back, all parts of the body, just to squeeze the weight, believing that the more he presses, the better the progress of the pectoral muscles.

This is wrong. The load is thus simply “spread” over other muscles, leaving the chest. Naturally, breasts do not grow.

The body always strives to save energy, therefore, will tend to violate the technique of performing exercises.

Your task is to monitor the progression of the load, but in such a way that you maintain the correct technique.

Using only a horizontal bench in exercises

Many people overestimate the importance of the bench press. horizontal bench for the growth of pectoral muscles.

As we said, the pectoral muscles (pectorals) are attached to the collarbones and sternum at different angles, accordingly, they need to be trained at different angles of the bench.

The bench press on a horizontal bench affects primarily the lower chest area, which itself grows much easier than the upper chest, but is much smaller in size.

Accordingly, for the development of the pectoral muscles, this is not the most preferable bench press option.

Only by experimenting with the sensations of the pectoral muscles at different angles of the bench can one achieve their comprehensive development.

By the way, I don't do flat bench presses at all, I only do incline bench presses (20-30 degrees), and my pecs often look better than those of many people who focus on flat bench presses.

Few basic exercises and many isolation exercises

Some beginners focus on isolation exercises, believing that in this way they will expand the chest and work on their form. THIS IS MISTAKE!

It is possible, but not in the form in which they do it. More on this a little later, but in general, the classic version: FIRST BASIC EXERCISES (presses), AND THEN ISOLATING EXERCISES (dumbbell flyes, crossover exercises, pullovers, etc.).

Exactly basic exercises will allow you to take more weight on the apparatus and progress the load more easily.

Then there are isolation exercises that can tire your muscles even more deeply, and fill them with blood.

There is an option when you can do isolation exercises instead of basic ones, namely when training SLOW MUSCLE FIBERS! This is the so-called STATODYNAMICS!

In order to ensure that the pressure in your body does not create problems during MMV training, you need to focus on isolating exercises and give preference to “seated” exercises instead of “standing” ones.

However, we talked about this . And we’ll talk in more detail in other articles.

Too much rest between sets and exercises

This point is very important. If you want beautiful, aesthetic breasts, then you should not rest for more than 1-1.5 minutes. Maximum 2 minutes!

With each approach, fatigue should become stronger and stronger.

A good indicator that you are doing everything right will be a REDUCTION IN THE NUMBER OF REPEATS IN EACH APPROACH!

If you perform a set to failure every time, then you most likely will not be able to perform the same number of repetitions in the next set. It will be something like this:

1. 80 kg x 10;
2. 80 kg x 9;
3. 80 kg x 8;
4. 80 kg x 7;
5. 80 kg x 6;

Too many exercises in chest training

Thus your efforts are dissipated. I always believe that it is better to do 3-4 of the most effective exercises for one muscle group, but increase the number of approaches to 5-6, or even 7, than to perform 7-8 exercises, doing 2-3 approaches each.

When people run from one machine to another, first with a barbell bench press, then with a dumbbell press, then with parallel bars, then with a hammer, then with flyes, then with a crossover, etc., then, most likely, as strange as it may sound, they are not giving enough load.

I'm not talking about professional athletes who can train for 2 hours or more. I am targeting the average person who wants to develop impressive sized breasts.

And in professional training you can often find only 4-5 exercises per muscle group.

CORRECT “bodybuilding” technique

These tips are specifically for a bodybuilder, not a powerlifter. The main goal of bodybuilding is to increase muscle volume while maintaining an aesthetic physique.

NOT OVERCOME THE MAXIMUM WEIGHT, BUT INCREASED MUSCLE VOLUME, WHILE MAINTAINING IDEAL PROPORTIONS! Do you feel the difference?

In order for muscles to grow, the load must increase, we talked about this at the very beginning of the article. But the load should grow not only stupidly due to the increase in weight on the apparatus, but also due to “switching off” the remaining muscles from work and complicating the work on the target group, i.e. breast.

Naturally, this way your weight on the bar will decrease, but the load will hit the target.

To complicate the work of our chest, the following conditions must be met:

• Partial range of motion– an excellent solution for bodybuilding, because... allows you to keep your muscles in constant tension (no rest). Due to the reduction in amplitude, the weight on the bar will practically not fall. You can work at your previous working weight.
• Rod movement trajectory– the bar must move IN AN ARC! Start at the bottom of the chest, and end at the top of the chest.
• Leg position– a bodybuilder’s legs should be higher than a powerlifter’s. You can put them on a stand or move the bench to the row of dumbbells and put them there. This way, you remove the “bridge” (you don’t arch your back), thereby isolating the pectoral muscles even more. Plus, in this position, you do not help yourself with your legs, without involving other muscles in the work.
• Pectoral contraction at rest– you must learn to contract the pectoral muscles in a calm state, i.e. as if to “twitch” them. Focus on reducing them, so it will be easier for you to feel them while working in the gym.
• Grip width and forearm position– the width of the grip should be such that at the lowest point of the amplitude of movement of the barbell, the forearms become PARALLEL to each other. If you are working in partial amplitude, then the grip should be slightly wider than usual.
• Do not retract your shoulder blades– this helps you press more weight, but takes the pressure off your chest. You will press more weight, but your chest will receive less load.
• Bench incline– approximately 20-30 degrees up from the horizontal allows you to distribute the load more evenly throughout the chest.
• Number of approaches and repetitions– classic bodybuilder reps 6-12. This applies to training fast muscle fibers. For slow ones, the range is slightly different (they focus on the failure time of 30-50 seconds). As a rule, approaches should not be done less than 4. After all, the chest is a large muscle group.
• Open grip- this is the grip when thumb does not close the hands in a ring around the fingerboard. This helps you focus better on contracting your pecs, BUT THIS GRIP IS DANGEROUS FOR BEGINNERS and is therefore only suitable for more advanced lifters.

Exercises for chest muscles

Exercises for the chest muscles should be divided into two large groups:

1. PRESSES(barbells, dumbbells, in Smith).
2. BREEDING(dumbbells, crossovers, hummers, etc.).

Presses are basic exercises (work 2 joints: shoulder + elbow), and fly-ups are isolating exercises (work 1 joint: shoulder). This is why we will start our workout with presses and end with flyes for deeper fatigue.

PRESSES (depending on the apparatus):

• Barbell;
• Dumbbells;
• Rama (in Smith);

PRESSES (depending on the angle of the bench):

• Upside down;
• Horizontal;
• Upside down;

PRESSES (depending on grip width):

• Wide;
• Average;
• Narrow;

As you can see, there are a lot of options.

The higher the angle of your body, the more the upper chest works and the less the lower chest. But the tilt should not be more than 40-45 degrees, because... the higher the head tilt, the more involved in the work and triceps.

Therefore, I advise you to tilt your torso at about 20-30 degrees. This way the load will fall more evenly than without an angle of inclination.

If the inclination of the torso, on the contrary, is below the horizontal, then the lower chest works more, but the triceps are more involved in the work. Deltas at a negative angle of inclination are turned off.

The narrower the grip, the greater the amplitude of movement and the more difficult it is to press. But the narrower the grip becomes, the more the triceps are involved in the work.

Accordingly, if you highlight a certain ideal formula, then from the point of view of efficiency you need to reap:

With a medium grip, on a bench with a positive inclination of 20-30 degrees from the horizontal.

Now let's select the best chest exercises in terms of effectiveness.

The Most Powerful Chest Exercises

These chest exercises should be in every bodybuilder's arsenal.

Incline bench press

Perhaps the #1 exercise for building huge pectoral muscles.

As I said, the optimal slope would be about 20-30 degrees. It is not necessary to go higher, because Deltas will definitely come into play.

Very often manufacturers sports equipment make a fixed bench angle of 45 degrees. This is very shitty, because... necessarily includes deltas in the work.

Therefore, I would advise taking a regular incline bench with the ability to change the angle of inclination and placing squat racks on the sides of it, putting a bar there and voila. The bench press we need is ready.

About the grip width. We take the barbell with a MEDIUM GRIP, because... this gives us a greater amplitude of movement, and accordingly complicates the work, and does not allow the triceps to engage in work.

We try to work INSIDE THE AMPLITUDE (do not touch the chest with the bar and do not straighten the elbows completely at the top point), this will prevent the chest from switching off.

Next important point, RAISE YOUR FEET! You can bring yourself a footrest, for example. This will prevent you from arching over the bridge so that the load does not go into your legs, back, etc. you need to press WITHOUT BRIDGE (back straight). You lose the opportunity to “cheat”.

Now about breathing. There's nothing unusual here. Exhale as you force, inhale as you lower the barbell down.

As for the elbows, THEY SHOULD BE SPREADED OUT! This way you will focus on the pecs and not the triceps (when your elbows are parallel to your body, the triceps work).

I also recommend doing 6-12 reps. I generally work in the range of 6-10 repetitions. Although, if you are just starting out, then you can do even more repetitions, about 15-20. Choose the weight so that muscle failure occurred in this rep range.

You DO NOT need to do any other barbell presses for now!

Let's structure a little information received about this type of bench press.

Technique:

1. Lie down on the bench, REMOVE THE BRIDGE, press your back firmly into the bench! You can additionally PULL YOUR LEGS UP to isolate your pectoral muscles. This way you will be able to lift less weight, but the LOAD WILL GO PURELY INTO THE CHEST MUSCLES, and will not be spread across the front deltoid, triceps and back.
2. Take the bar of the bar slightly wider than your shoulders (at the lowest point your forearms should be parallel).
3. After this, we lower the barbell down WITHOUT TOUCHING THE CHEST MUSCLES AT THE BOTTOM POINT! Feel your pecs stretch. At the same time, we draw air into our lungs.
4. Now, WITH A POWERFUL MOVEMENT, focusing on working your pecs, press the barbell UP.

Important: DO NOT STRAIGHTEN YOUR ELBOWS COMPLETELY so as not to remove the load from the pectoral muscles and not to direct it to the elbow joints.

1. Now SQUEEZE YOUR CHEST MUSCLES using a PEAK CONTRACTION.

Important: Imagine that your arms are up to your elbows from your shoulder, this is just a LINK, and your arms end at your elbows. PUSH WITH YOUR ELBOWS, NOT YOUR HANDS! This way you will focus the load on the pectoral muscles, removing it from the front deltoid and triceps.

I really enjoy training on various machines and free weight machines. Sometimes I even buy a one-time membership to try out equipment that is not available in my gym. However, as much as I like machines, when it comes to a mass training program, I choose the good old basics.

Therefore, my chest training program is very simple and includes only four (or rather, four and a half) exercises. Why exactly I included them in the complex and how exactly I do them will be discussed further. But first…

Warm up before chest workout

I won’t tell you why you need to warm up before training your chest, and I won’t talk about the importance of warming up and triceps either. But I’ll tell you about two important aspects of preparing to perform exercises for pumping up the chest, which few people know about:

• Back warm-up. The back is an antagonist to the chest, just like the triceps are to the biceps or quadriceps. At first glance, it seems that there is no point in wasting time on warming them up, but any professional will tell you that the back actively works in any basic chest exercise. Therefore, before starting chest training, your back must be warmed up. This, although not much, does improve the quality of any pressing movement. I warm up my back in the gravitron, performing 2-3 sets of pull-ups of 12-15 reps until I feel light blood flow in my lats.
• Breast pumping. By “pushing” blood into the pectoral muscles, I can more easily control them during the basic exercises of the complex. Therefore, before starting to perform it, I do 3-4 approaches with minimal weight. I chose this exercise not by chance, because it loads the entire array of pectoral muscles at once and ideally copes with the task of filling them with blood.

Of course, you can avoid such a prelude to training the pectoral muscles so as not to waste time and precious glycogen and immediately take the bull by the horns by moving on to heavy bench presses.

To be honest, these “tricks” are not mine, I overheard them in one of Kai Green’s interviews. So, this is not a gag, but two professional training secrets of people who know well how to pump up their chest.

Conclusion: correct pumping chest begins with warming up the back and light pumping.

A set of chest exercises

Exercise 1. Incline Dumbbell Press

Volume: 6 sets of 7-9 reps each. Why the dumbbell press, why on incline bench and why 6 approaches? Let me explain in order:

Why does pumping the pectoral muscles start from the top?

For me (and for most) tall people) . Therefore, starting to pump up the chest by performing an exercise on the top is logical and natural. The principle of priority in action is that the lagging muscle (or muscle section) is trained first.

12 Best exercises for the chest, pumping up the chest correctly

While we are full of energy, and nervous system cheerful and ready to work, this technique will allow you to use it in the exercise Weight Limit and make the exercise itself more effective. For this reason, everyone is a pro. Pumping up the upper pectorals is the “highlight” of any well-designed program.

Why do I pump my chest with dumbbells and not with a barbell?

I know people who have built great upper pectoral muscles with the bent-over barbell press, but such individuals are very few. The barbell press, whether on a horizontal bench or an incline bench, loads everything (front deltoid, triceps, lower chest) except the upper part. The only exception is the guillotine press, which I talked about earlier. According to, the guillotine barbell press, invented by Vince Gironda, is best exercise to pump up the chest muscles. Classic presses the barbells don't even breathe into his navel.

Bent over dumbbell press is the main exercise for pumping up the chest muscles.

I really like to do the guillotine press, but I have naturally very strong front deltoids and they frankly steal the load from my chest in all exercises with a barbell. But the dumbbell press does not lock the body into a rigid frame, so the load on the front delts is lower than in the barbell press.

In addition, the incline dumbbell press allows you to stretch the pectoral muscles at the bottom and contract them at the top. So, 2:0 in favor of dumbbells. But I can’t say that this exercise is simple; technically, it more difficult than the bench press barbells and therefore not everyone can get the proper return from it. I suggest watching a story about errors in performing dumbbell bench presses:

Incline dumbbell press, execution errors

Why are there 6 sets of dumbbell incline presses?

All sets of chest exercises, like a carbon copy, promise to do 4 approaches in each exercise, but since my goal is to pump up the upper pectorals (lagging behind in development), why not increase the amount of work by one and a half times?

And also, I start doing incline presses, setting the bench angle to 45°, do two sets and reduce the angle. I do two more approaches and again reduce it, to 30. Thus, I pump the upper section from three different angles, which allows me to load the areas of the chest that usually shy away from work. For these reasons there are 6 approaches.

Conclusion: You need to start any chest training program from a lagging area and spend maximum time and energy on eliminating its lag.

Superset on the chest. Exercise 2 and 3.

Dumbbell press on a horizontal bench with a wide and narrow grip

Volume: 5 sets of 8-10 reps. Why a superset and why does it have two dumbbell presses?

Why pump up your chest with a superset?

- These are two exercises performed without interruption. This technique is shocking and forces the body to connect all available in reserve. muscle fibers to deal with it. In other words, a superset on the chest (or any other muscle group) is a great method of gaining weight. muscle mass.

You can combine any exercises into a superset, but my goal is to pump up the pectoral muscles for mass, so I include two basic exercises with dumbbells in it. Among other things, this allows you to reduce training time.

Note: I do both presses holding dumbbells with a parallel (neutral) grip. Many people underestimate it, but, meanwhile, it allows you to hold heavier projectiles and be much more gentle on your elbow joints.

Dumbbell press neutral grip lying down, loves to use Branch Warren. So this is not my know-how either.

First exercise, dumbbell bench press wide grip(I mean, with a wide stance of the arms), pumps the outer parts of the chest, stretching it across the width. And secondly, it is targeted, while forcing the muscles to work in a contracted state.

This superset on the chest allows you to load the external and internal muscles breasts, and do it quickly and with the utmost quality. There are not many exercises to train the middle of the chest:

• bringing hands together in crossover
• butterfly in the gym

But their effectiveness pales in comparison to the dumbbell press. narrow grip. If only because this exercise is basic and, in addition to the very middle, it loads a wider area of ​​the chest, making it truly powerful.

Conclusion: A superset on the chest is a shock technique for pumping up the pectorals, aimed at increasing muscle volume and improving their shape.

Exercise 4. Push-ups on wide bars

Volume: 4 sets of 10-12 reps

This is the last exercise for pumping up the chest and the penultimate one in our complex. Its task is simple - to further stretch the pectoral muscles and make them as wide as possible. The wide-grip dumbbell press pulled them in a horizontal plane, while dips on the parallel bars did this in a vertical plane.

There is nothing unusual about this exercise except that it is performed without weight and with a slow descent phase. The goal of the dips in my chest training program is not to increase the mass of the already large lower pectoral muscles, but rather to stretch and give them maximum width. but making it wide is much more difficult. For this reason, I advise doing push-ups on parallel bars without weight. Slow and controlled.

Note: Unfortunately, due to a triceps injury I received many years ago during training, I cannot do push-ups on the uneven bars, so I do the exercise in the gravitron. This is my only deviation from basic exercises towards the simulator.

Conclusion: Push-ups on wide bars - an exercise for stretching the chest in the vertical plane.

Exercise 4.5. Military bench press

Volume: 3 sets of 15 reps

Stop, stop, you say, the military press is an exercise for the shoulders, not for the chest, what does it do in this mass training program? Yes, indeed, the standing chest press is a classic exercise for shoulder girdle. But I include it in the set of exercises for pumping up the chest for a different reason...

The load during the bench press falls on many large and small muscles, but I am only interested in one - the subclavian. It's very small, but important muscle. And its importance lies in the fact that as it increases in size, it covers the collarbone, being essentially the uppermost section of the pectoral muscles. If the subclavian muscle is not developed, the top of the chest remains empty.

And so, by the time of execution military press, my delts and triceps are already so tired from dumbbell presses that they no longer respond to the load. This means there is a chance to pump up a small but extremely important section of the pectoral muscles and make it grow a little. True, my technique for performing the military press differs from the classical one. I do it like this:

• I press my elbows tightly to the body so as to squeeze my chest with them, I strain my pectoral muscles and protrude forward and upward, and I bring my shoulder blades together and lower them down.
• I keep my body as straight as possible, and perform the bench press in a shortened amplitude (I don’t fully straighten my arms at the top, and I don’t put the barbell on my chest)
• I lower the bar under control, consciously keeping the tops of my pecs in a very tense state throughout the entire approach.

The peculiarity of the military press is that the vector of movement in the exercise is almost vertical, so the load for the upper pectorals is unusual, and for the subclavian itself, it is extremely stressful.

The military press is also an exercise for pumping up the chest.

I decided to try to use the military press in a chest training complex after reading about the training of Denis Wolf. Due to his height, it was difficult for him to pump up the upper pectoral muscles and only with the help of a standing barbell press was he able to solve this problem.

Conclusion: The military press at the end of a chest workout allows you to pump up the subclavius ​​muscle and gives you a chance to complete the creation of a powerful upper chest.

What are the benefits of this chest training program?

Of course, there are other programs for training the pectoral muscles for mass. But this, in my opinion, has a number of advantages:

• Specialization. The main emphasis is on pumping the upper pectorals. The maximum amount of effort and time is spent on working on this area. This allows you to quickly eliminate developmental delays
• Time. There are 18 working approaches in total (taking into account the military press), so high-quality pumping of the chest takes only 30-35 minutes. This means that all exercises are done with maximum working weight and maximum mental concentration.
• Full elaboration. All parts of the chest are loaded from top to bottom and from the middle to the outer edges. Pumping up the upper chest is, of course, a priority, but you shouldn’t forget about other departments.
• Muscle fibers. Various muscles are involved in the work, due to the fact that exercises for pumping up the chest will be performed with a repetition range from 7 to 15.
• Productivity. The program includes the most effective basic exercises for each individual section of the chest. Thanks to this, the rate of breast mass gain increases.

Conclusion: Such a mass training program rationally uses time and effort and at the same time allows you to pump up large, wide and well-developed breasts.

Conclusion

I hope that the story about my chest training program will be interesting and useful and will allow you to simultaneously significantly increase the volume of your chest and improve their shape. May the force be with you. And the mass!

elastic, toned breasts- a source of pride for women and admiration for men. But a chic neckline is not only an aesthetic pleasure. This is also a subconscious signal to the opposite sex that in front of the man is a successful expectant mother, capable of fully feeding her offspring.

There is something to fight for. And in addition to a balanced diet and cosmetic breast skin care, thoughtful and most effective exercises for breast lift at home will help you achieve your goal. But first, briefly about how the female breast works.

The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the breast that supports it. muscle corset. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.

So, the mammary gland does not have muscles. What does it consist of? These two seemingly simple hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.

Mammary gland

The mammary glands are a paired multicomponent hemispherical structure adjacent to chest between the 3rd and 6-7th ribs, with small, surrounded by an areola and located in the center, protrusions - nipples. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, they pass through the chest nerve fibers intercostal, cervical and shoulder regions, and it may ache with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes and called the glandular section responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.

The mammary glands are penetrated by lymphatic channels and blood vessels, in their corresponding position supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of types and shapes female bust, as well as their connection with the character of the owner. But one thing is certain: There are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:

• the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
• The nipples relative to the same line should look up at an angle of 25° to 45°.

Of course, ideal toned breasts are as rare as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.

Muscle corset

The pectoral muscles are divided into two groups:

• located directly on the chest - internal, external and diaphragm;
• muscles of the shoulder girdle and arms.

The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

• support of the upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
• participation in the breathing process using the diaphragm.

What can affect the way your breasts look?

There are several factors:

1. Body fat balance. Typically, the mammary glands of plumper women are larger than those of thinner women. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. we looked at it in a separate article.
2. Pregnancy and lactation period. During this important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
3. Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
4. Genetics. It is enough to look at the women of this or that family to predict with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the...
5. Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
6. Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method surgical intervention - .

7 Essential Pull-Up Moves

As we found out, the mammary gland is attached at its base to the pectoralis major muscle. Is it possible to give it former elasticity and what exercises can this be achieved? The growth of the pectoral muscles, increasing their endurance will improve the shape of the breasts, enhance their nutrition, blood supply and lymphatic drainage, and will become an obstacle to sagging and sagging. Let us immediately note that in addition to the workouts given below, there are also.

What is important when working out the chest muscles:

• It is necessary to work all muscles to the maximum. The load must be multidirectional, because The muscle fibers of the pectoral muscles run at different angles.
• Important correct technique performing exercises to strengthen sagging muscles without causing unnecessary injury. Be sure to warm up and cool down.
• Excellent exercises for this include push-ups, pull-ups, various push-ups (tennis, basketball, volleyball), and planks. But the most noticeable results come from weight training with progressive resistance. Among them - .

1. Knee push-ups

The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint exercise with free weight. Unlike standard full-length push-ups and other varieties, since it removes some of the load from the legs and, accordingly, is easier to perform.

1. From a lying position, focus on your palms and knees bent at an angle of 90° and your legs crossed at the top. Straightened arms (palms are under the shoulders and fingers point forward) and bent legs- shoulder width apart the whole body forms an even inclined diagonal. This - initial position.
2. Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
3. At the bottom point, push off and, as you exhale, rise to the starting position.

Do 10-12 push-ups, do 3 sets with a break of half a minute.

Avoid technical mistakes:

• When moving down, do not spread your elbows to the sides from the body - this can overload the shoulder and lead to injury;
• Watch your pelvis - it should neither sag nor rise up, but form an even line by engaging the gluteal muscles;
• Stretch your wrists to avoid overloading them due to an unnatural position for them and strong pressure;
• Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.

Attention! Use this lightweight version of push-ups only for the first time, until your muscles get stronger, don’t get hung up on it, move on to regular classic push-ups as quickly as possible.

2. Classic push-ups

Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps, and also, unlike the previous version of the exercise, legs are also involved.

The technique is similar to push-ups from the knees, but in the starting position the emphasis is on the toes.

Do 10-12 push-ups, do 3 sets with a break of half a minute. Gradually increase the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.

3. Palm clenching

The work includes chest and shoulder muscles, including the triceps is a mistake. Well suited for beginners with weakened muscles and as a finishing touch isometric exercise strength training.

1. Place your feet shoulder-width apart, your back straight, bend your elbows in front of you at chest level, put your palms together and place them vertically (prayer pose).
2. Inhale, hold your breath for 10 seconds and, while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by pressing your palms against each other.

Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually increase the time to 20 seconds.

This is interesting! The exercise can be varied by clasping your arms above your head or moving your clasped arms alternately to the left and right chest.

4. “Pull into the wall”

The muscles of the chest and shoulders are involved in the work, tensing and stretching. The exercise is performed anywhere there are doorways. It's good.

1. Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
2. Bend forward slightly and continue pressing for another 1-3 minutes.

Three approaches will be enough.

5. Incline Dumbbell Press

Extremely effective exercise to lift the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.

1. Lie on a bench with an inclination angle of 20°-30°, rest your feet on the floor on your sides, raise your forearms with dumbbells up 90°. Elbow position - just below chest level, dumbbells - higher.
2. Inhale, and as you exhale, press the dumbbells up with straight arms, after a second delay at the top point, the arms return down.

Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.

6. Dumbbell flyes lying on a horizontal bench

The pectoralis major muscle is worked, the muscles of the shoulders and ribs are included. This movement is effective.

1. Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, the hands look at each other.
2. Inhale - spread your arms to the sides, hold for a short time at the lowest point, and exhale - rise again.

Do 4 sets of 12 dilutions.

7. Pullover exercise

The pectoralis major and

Male breasts are no less a pressing topic than the same part of the body in women. The weaker half is attracted to wide, athletic chests, without excess fat, sagging.

You can put this part of the body in order under the following conditions: gym, and training at home.

The main thing is diligence.

The main rules for cool muscles

The following pectoral muscles are distinguished:

big- brings the arm to the body and rotates the limb;

small- located above the pectoralis major muscle, responsible for lowering the arm to the body;

anterior serratus- provides rotational movements and abduction of the scapula from the spine, raising the arm above the head;

intercostal- help perform breathing movements.

Chest training has its own characteristics. First of all, such classes alternate with triceps training, but on different days. The fact is that when working the triceps, the pectoral muscles are loaded, but to a lesser extent, due to which supercompensation of various parameters is ensured.

They practice twice a week. Beginners perform 2 exercises in 2 sets. When the technique is mastered, the number of approaches is increased to 4–8. To improve strength indicators, 6-8 repetitions are enough, and for muscle building - 10-12 repetitions. Rest for 45–60 seconds between sets.

Basic exercises are the most effective - for example, bench press on a horizontal or inclined bench, push-ups on uneven bars.

Isolation exercises are contraindicated for bodybuilders with less than 2 years of experience.

The eccentric phase (lowering, stretching muscles, lowering a load) is performed slowly. Once every 3-4 sessions, “negatives” are used, when only the eccentric phase remains.

Secrets of increasing pectoral muscles

Exercises in the gym

Exercises in the gym are effective thanks to special sports equipment.

Basic exercises

Barbell press (lying position)

We are talking about alternating the load within one lesson. For example, you can train at home by jogging on the spot. First, run for 5 minutes at a slow pace. This warms up the muscles and prepares the body for subsequent loads. At the next stage, they run with maximum acceleration, until physical fatigue and at the limits of their strength. This block lasts 2–3 minutes.

When breathing and heartbeat are restored, they run at an average pace, then again accelerate as much as possible. Recovery periods are gradually reduced. Duration interval running- from 15 minutes.

Active games - tennis, hockey, basketball - will help burn fat in the chest area.

Effective

Making your breasts wide and attracting the attention of the opposite sex is not so difficult. However, you need to train in a complex manner so that your figure looks harmonious. At overweight you need a diet and drinking regimen. And the optimal complex will be developed by a personal instructor who will take into account the condition of the muscles and the body as a whole.

The more an athlete does by force sports, the more time he needs to spend working on each muscle group, since over time the muscles adapt to the loads, and in order for them to grow, they need to be constantly shocked by large training volumes and new types of loads. In this article we will look at a chest training program in bodybuilding. Such training program Perfect for those who train using split programs and work out different muscle masses in each workout.

Our chest training program is not suitable for beginners, since beginner athletes need to train several muscle groups at once in one workout, but this article will also describe the principles of building chest workouts that every self-respecting gym goer should know.

The main principles of successful split program training

When training with split programs, athletes should prioritize compound exercises, as they engage the most muscles and better stimulate their growth. But we shouldn’t forget about isolating movements either - since we train only one muscle group per workout, then we have time and energy to work on muscle areas in more detail. When we talk about areas of a muscle group, we mean different muscle bundles, for example, the pectoral muscles are divided into upper, middle and lower, and deltoids are divided into anterior, posterior and middle.

In one workout, we must thoroughly work out all muscle bundles, using various exercises and changing the position of the body or the angle of inclination of the bench or exercise machine.

Basic exercises should be performed at the beginning of the workout, and isolation exercises at the end to finish off the muscles or at the very beginning for a light warm-up. For maximum muscle growth, experts recommend performing 4-6 exercises per workout, 3-4 sets of each exercise, and 8-12 repetitions of each approach. You should not train your chest more than twice a week, that is, after the first workout, 2-3 days should pass before the next session. This is necessary so that the muscles have time to recover and grow (this also applies to all other muscle groups, not just the chest, but for the legs it is recommended to give more time to recover, since they are the largest muscle group).

It is important not to forget to do a warm-up at the beginning of the lesson and warm-up approaches during training, this will save you from various injuries and damages.

Bodybuilding chest training program

Taking into account all the principles described above, we have compiled the following chest training program for bodybuilders:

Pullover for chest lying on a bench (2-3 X 8-10) – this exercise performed at will, it helps to expand the chest bone and is suitable only for young athletes (under 25 years old) whose bone growth zones have not yet closed.

So we looked at the training program for the pectoral muscles in bodybuilding. Do not forget that the working weights during training should be increased gradually, and at the beginning of each exercise it is necessary to perform at least one warm-up set to prepare the muscles for work and reduce the likelihood of injury.

Chest training from Konstantin Bublikov

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Pectoral muscle training from Andrey Skoromny

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