Power exercises for the chest. Training of chest muscles

Any newcomer who came to the hall puts the main goal of pumping biceps and breast muscles. And if the biceps are increasingly more or less clear, then there is a complete misunderstanding of how they need to swing. AND the main mistake Here is the abuse of the press of the bar lying.

Is it effective to stay for a set of breast muscles?

By itself, the bench press is a good basic exercise loading breast muscles, triceps and front bunches of deltoid. However, one would not be able to pump up the chest. This, many people do not understand, continuing to join the bar, mistakenly believing that the increase in force in the press will certainly affect the set muscular mass. But this does not happen. Before you swing a lot of breast muscles, you need to remember once and for all that the bench press is just one of the exercises on the chest, and not the only right path to the mass set. Whoever spoke.

How to download breasts on the ground?

For effective training Breast muscles for mass It is necessary to ensure such a load mode at which the main muscle growth factors will be performed. Thus, the basis of the workout will go the following principles:

• Using 2 basic exercisesperformed in high-intensity mode - 6-8 repetitions;
• The use of 2 isolated exercises performed as high quality, with a small working weight, in a large number of repetitions - 12-15.
• Use exercises after training.

Observing these principles of training, we create the necessary load and conditions for the growth of muscle breast mass. You can read more about this process in the article.

Training program for a mass of breast muscles

Knowing the basic principles of our future training, we need to choose basic and isolated exercise For breasts. This will help us with relevant articles:

After selecting basic and isolated exercises, you must combine them into the training complex:

• Perform this program once a week - either on a separate day, either on the day of workout your back, or on the day of training biceps;
• The total duration of the complex is 6 weeks, after which it is necessary to go to another training complex;
• Competent

Breast muscles are conditionally divided into three zones: top, middle and bottom. In bodybuilding for training the breast muscles use various exerciseswhich are divided into basic and isolated.

If you have recently begun to engage in bodybuilding (less than a year), it is best to use basic exercises, because thanks to them, you will faster progress and chest. And when you already have more thoracic, then you can already connect insulated exercises (no more than two).

What to use grip when training the chest muscles?

For security it is best to use "closed" grip when thumb Hands grabbing the neck (under the letter B in the picture). With this, you are insurfrant of yourself from the fact that the bar simply can slip out of the hands (stand out the palm and the rod "will go"). In addition, do not mind the neck too much wide grabSince so you will create an additional burden for the shoulder joints, which is not good. The optimal option is a little wider shoulders. When you go under the neck, make sure that the neck is at the eye level. This is the right position.

Proper technique

If you make beam movements, then make sure that your elbows do not diverge around and have not been pressed to the case. Proper position elbows - approximately 45 degrees in relation to the body. At the bottom point, your forearms should form a perpendicular with the floor.

If you make a wiring, then make sure that your hands throughout the exercise are slightly bent in the elbow joint.

Do not lean the lower back from the bench and run away into the floor.

Insurance

In all animal exercises, it is better to use the help of a partner or ask someone from the Hall to prustrate you. So you can focus better at the exercise and do not think that if you cannot squeeze the bar, then she will give you away.

Also be sure to wear locks on the bar, so that in the case of the rod skeil, you did not fall all pancakes.

How often do breast muscles train?

By many studies, it was concluded that the optimal number of workouts for the chest is once a week. But there are exceptions, because each person responds to training in different ways.

How much do repetitions and approaches?

In all basic exercises, make 6-10 repetitions, 2-3 working approaches and 2-3 workshops. In isolated, make 10-12 repetitions and 2 working approaches (warmth can not be done).

What exercises to train your chest muscles?

First of all, as mentioned above, you need to use basic exercises. First of all, it is the bench rods from the chest lying and various variations (on inclined bench, head down, bench dumbbells). Also excellent exercise To study the nose breast, this is push-ups on the bars.

Try to use in the complex to achieve maximum results in breast development.

The best breast training exercises: video

It should also be remembered that no matter what you exercise, you need to eat correctly for a set of muscle mass and good. Then your results will be an order of magnitude higher.

Complex exercise with dumbbells to increase breast muscles

If you wish your breast muscles to act as a Roman armor, you should try this program with two dumbbells for classes in gym Or at home, if you have a bench press lying. This training is so good because it first you perform the stretching of the chest, then add working weight to increase strength, then complete the exercises for the breast muscles in order to pump through the thoracic muscles of the blood.

4 approaches, 12-15 repetitions
Hoom with dumbbells on a bench with a positive bias 4 approaches 12-15 repetitions
Hand breeding with dumbbells on an inclined bench 4 times 12-15 repetitions
Beast with dumbbells on horizontal bench 4 approaches 12-15 repetitions
Minding hands on a bench with a negative slope 4 approaches 12-15 repetitions

Exercise can also be performed on block simulator Without the use of dumbbells, to give muscles a constant load and stimulate their growth.

Pullover with dumbbells

Although the pullover loads and the widest muscles of the back, this variety is pumped and chest. When you pull the dumbbell forward, imagine that you compress her and repulse from yourself. This may require a little training, but such a tactic will hold the load on the chest muscles. You will feel that the chest works.

Feel the characteristic voltage at the top of the body. Keep it as long as possible when you pull your hands back. Just do not let the hands go on the ears.

It is advisable to reduce the breast muscles as much as possible if you go too far, then the widest muscles of the back will strain, and this is not necessary for us.

If you need, reduce weight or exercise slower until you feel a complete breast abbreviation during pullover.

Hoom with dumbbells on an inclined bench

Use the first approach as a workout or stretching to prepare the muscles. Heavy weights Leave for the following three approaches. The dumbbell has its advantages over the rod - it will allow you to go a little further at the bottom of the amplitude, stretching the muscles after each reduction.

You will have to reduce weight slightly, but it will only be more useful for the chest, since you will get a small stretch after each repeat. Do not learn the temptation to immediately increase the weight after performing the repeat. You can increase weight only when you can easily perform 15-20 repetitions.

Hand breeding on an inclined bench loads top chest just like the front deltaid muscle. If you feel that the biceps perform most of the job, turn your palm in or out, depending on what boosts better loads.

Insulating dumbbells

Another plus of dumbbells is that you can work with each side of the body separately. In this exercise you will raise both dumbbells, then keep one hand, dropping another, turning the palms as you lower the dumbbell. Make so that the dumbbell is right at the chest level before you raise it back up.

You can also take more heavy dumbbells if you can perform 15-20 repetitions. Select the weight with which you can perform the specified number of repetitions.

Exercise with one hand also involves stabilizing muscles. But the exercise must be taken carefully. Strictly follow the technician.

Minding hands on a cable simulator with tilt down

I really like to train on various simulators and freebies. Sometimes I even buy a one-time subscription to try the equipment that is missing in my gym. However, however, I did not like the simulators when it comes to the program of workouts for the mass, I choose the old good database.

Therefore, my breast training program is quite simple and includes only four (or rather, four and a half) exercises. On why I turned on them in the complex and how exactly I do, and it will be discussed further. But first…

Workout before training chest

Why warm up before training chest, I will not tell me, and the importance of warming up and triceps, too, I will default. But I will tell you about two important aspects of preparing for exercises for pumping chest, which few people know:

• Workout back. The back is a breast antagonist, as well as triceps in a biceps or quadriceps. At first glance it seems that there is no sense to spend time on their workout, but any professional will say - the back is actively working in any basic exercise on the chest. Therefore, before the training of chest, the back must be warm up. This, let and not much, but improves the quality of any gym movement. I warm up the back in the gravitron, performing 2-3 approaches of pull-ups by 12-15 repetitions to the sensation of light blood flow in the widest.
• Pamping breast. "Naskin" blood in breast muscles, I can easily control them during the fulfillment of the main exercises of the complex. Therefore, before the start of its implementation, I make 3-4 approaches with minimal weight. This exercise I chose not by chance, for it loads at once the entire array of the chest muscles and perfectly copes with the task of filling their blood.

Of course, from such a prelude to the training of the chest muscles, you can give up not to spend the time and precious glycogen and immediately take a bull for the horns, going to heavy trams.

I admit honestly, these "chips" are not mine, I overheard them in one of the interviews of Kaya Green. So, this is not a discovered, but two professional training Secret People who know how to swing chest.

Output: proper pumping The chest begins with the warm-up of the back and light pamping.

Breast exercise complex

Exercise 1. Handicap of dumbbells on an inclined bench

Volume: 6 approaches of 7-9 repetitions in each. Why dancers, why on an inclined bench and why already 6 approaches? I explain in order:

Why pumping breast muscles begins with the top?

I have (and most of the highest people). Therefore, to start pumping the chest from performing the exercise to the top is logical and naturally. The principle of priority in action is the lagging muscle (or a plot of muscles) is trained first.

12 best breast exercises, swing your breast right

While we are full of energy, and the nervous system of Bodra and is ready for work, similar to the reception will allow the maximum weight in the exercise and make the exercise itself more efficient. For this reason, all the pros. Pumping upper chest is a "nail" of any competently compiled program.

Why I pump the chest with dumbbells, not a barbell?

I know people who have gone to the great top of the breast muscles with the help of the bench press in the slope, but there are very few such unicorms. Rodes, even on a horizontal bench, even on the inclined, loads everything (front delta, triceps, bottom of the chest), except the top. The exception is only the gymnastic guillotine, which I told about before. According to the bench press of the guillotine, invented by Vince Gironda - this best exercise To pump the muscles of the chest. Classic ribs of the rod and in the PUP do not breathe.

Dumbbells in the slope - the main exercise for pumping breast muscles

I really like to do the animal guillotine, but I have very strong front delta from nature and they frankly steal the load in the chest in all the exercises with the bar. But the animals of the dumbbells do not closame the body into a hard frame, so the load is not the front delta in it lower than in the render of the rod.

In addition, the animals of dumbbells on an inclined bench allows to stretch the breast muscles downstairs and cut them up. So that 2: 0 in favor of dumbbells. But to say that this exercise is simple, I can not, in technical Plan, it is more difficult than the tramp of the barbell and therefore not everyone can get due delight from him. I suggest to see the plot of errors to perform the press of dumbbells in the slope:

Handicate dumbbells on an inclined bench, execution errors

Why in the girth of dumbbells on an inclined bench of the whole 6 approaches?

All sets of exercise on the chest, how to make a copy of 4 approaches in every exercise, but since my goal is to pump upper chest (lagging behind in development), why not increase the amount of work one and a half times?

And yet, I start to perform the bench in the slope, setting the angle of inclination of 45 °, make two approaches and reduce the angle. I take another two approaches and again reduce, already up to 30. Thus, I pump the upper section under three different angles, which allows you to load the pectoral areas, usually debugging from work. Here for these reasons approaches 6.

Output: It is necessary to start any breast training program with a lagging site and spend on eliminating its backlog maximum time and energy.

Superst on the chest. Exercise 2 and 3.

Handicate of dumbbells on a horizontal bench wide and narrow grip

Volume: 5 approaches of 8-10 repetitions. Why superstas and why there are two dumbbells in it?

Why download the chest superset?

- These are two exercises performed without a break. This technique is shock and causes the body to connect all available in the reserve. muscular fibersTo cope with him. In other words, a superst on the chest (and on any other muscle group) is a perfectly working method of a set of muscle mass.

You can combine any exercises into the superstasters, but my task is to pump the breast muscles to the ground, so I turn on the two basic exercises with dumbbells. Among other things, it allows you to reduce the workout time.

Note: Both tramps I do, holding dumbbells parallel (neutral) grip. Many are underestimated him, and he, meanwhile, allows you to hold more heavy shells and is much more careful to belong to the elbow joints.

Rather dumbbells neutral grip Lyezh, loves to use Brench Warren. So this is not my nohuhau.

The first exercise, the animals of the dumbbells of Löj's wide grip (I mean, with a wide array of hand), pump out the outdoor breast departments, stretching it in width. And the second, aiming, forcing the muscles to work in the abbreviated state.

Such a supenette on the chest allows one to load outdoor and internal breast muscles, and make it quickly and extremely high quality. To train the middle of the breast there are not so many exercises:

• minding hands in crossover
• in the simulator butterfly

But their effectiveness is fading before the press of dumbbells narrow grove. If only because this exercise is basic and except the middle itself loads a wider portion of the chest, making it a truly powerful one.

Output: Superset on the chest is a shock reception of breast pumping, aimed at increasing the volume of muscles and improve their shape.

Exercise 4. Pressing on wide bars

Volume: 4 approaches of 10-12 repetitions

This is the last exercise for pumping the chest and the penultimate in our complex. The task of it is simple - additionally stretch the breast muscles and make them as wide as possible. The dumbbells of the dumbbells pulled them in a horizontal plane, and push-ups on the bars do it in the vertical.

In this exercise there is nothing unusual, except that it is performed without weight and with a slowed down phase of lowering. The task of push-ups on the bars in my program of breast training is not to increase the mass and so large nose of the pectoral muscles, but in tensile and impart the maximum width. But to make it wide much harder. For this reason, I advise you to sneak on the bars without weight. Slow and controlled.

Note: Unfortunately, because of the triceps received many years ago during a tricepery workout, I can't pursue the bars, so I do an exercise in the gravitron. This is the only digression on my part from the basic exercises towards the simulator.

Output: push-ups wide bars - Exercise for breast stretching in the vertical plane.

Exercise 4.5. Army village with a barbell

Volume: 3 approaches 15 repetitions

Stop, stop, tell me, Army Pym is the same exercise for the shoulders, and not for the chest, what does it do in this program of workouts for a mass? Yes, indeed, the hurry rods with a chest standing is classic exercise for shoulder belt. But I turn on it into a set of exercises for pumping chest for a different reason ...

The load during the press falls into many large and small muscles, but I'm only interested in one - connectible. This is a very small, but important muscle. And its importance is that increasing in size, it covers the clavicle, being essentially the upper body of the chest muscles. If the plug-in muscle is not developed, the top of the chest remains empty.

And so, by the time of execution army press, My delta and triceps are already so tired of gatherings with dumbbells, which no longer react to the load. And this means there is a chance to pump a small, but an extremely important department of the breast muscles and make him grow a little. True, the technique of fulfillment of army retrieval is different from classical. I do it like this:

• I press the elbows tightly to the housing, so as to compress their chest, the breast muscles strain and stretch forward and up, and the blades will bring together and lower down
• The body keeps the most exactly as possible, and I perform in a shortened amplitude (the hands at the top do not fully straighten, and the barbell on the chest does not put)
• I lower the rod controlled, consciously holding the top of the chest in a strong stressful state for the extent of the approach

The peculiarity of the army handy is that the motion vector in the exercise is almost vertical, so the load for the top of the pectoral is unusual, and for the most connectible, extremely stress.

Army press - this is also an exercise for pumping chest

Try to use the Army Pym in the breast training complex, I decided to read about Training in Denis Wolf. Because of its high growth, it was difficult for him to pump up the top of the breast muscles and only with the help of a rod stand standing, it was possible to solve this problem.

Output: Army press at the end of the breast training allows pumping the connective muscle and gives a chance to complete the creation of a powerful pectoral top.

What are the advantages of such a breast training program?

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

• Specialization. The main focus is on the pumping of the upper chest. To work on this site, the maximum amount of forces and time is due. This allows you to quickly eliminate its backlog in development
• Time. In total, 18 (taking into account the army press) of work approaches, so high-quality breast pumping takes only 30-35 minutes. This means that all exercises are made with the maximum working weight and maximum mental concentration.
• Full study. All breast departments are loaded from the top of the Donise and from the middle to the outer edges. Pumping the top of the chest is of course priority, but also about other departments forget.
• Muscular fibers. Various works are involved in the work, due to the fact that the exercises for pumping chest are performed with a repetition range from 7 and to 15.
• Performance. The program included the most effective basic exercises for each individual breast department. Due to this, the speed of the breast mass rises.

Output: Such a training program for a mass rationally uses time and strength and makes it possible to pump up a large, wide and worked.

Conclusion

I hope the story about my breast training program will be interesting and useful and will allow simultaneously and significantly add in the amount of breasts, and improve their shape. May strength be with you. And mass!

Elastic, tightened breasts - the subject of the pride of women and admiration for men. But the chic neckline is not only aesthetic pleasure. It is also a subconscious signal to the opposite sex about that in front of a man is a successful future mother capable of full feeding of offspring.

To compete is for what. And will help in achieving the goal, except for balanced nutrition and cosmetic chest skin care, thoughtful and most effective exercises for breast lifting at home. But first - briefly about how the female chest is arranged.

The zone of the female neckline can be divided into two components: not having musculous fibers with milk gland and maintaining its muscle corset. Between themselves - to ensure the power of the gland, supplying it oxygen and the output of oxidation products - they are connected with a connective tissue with a network of vessels.

So, the muscles of the milk iron does not have. What is it from? These two simple hemispheres have, not an example of muscles, a very complex device. And it is directed to the fulfillment of a woman of its main physiological mission - motherhood and baby feeding.

Mammary gland

Milk glands - a paired multicomponent semi-shaped structure adjacent to the chest between the 3rd and 6-7-M ribs, with a small, surrounded by the AREOLAS and in the center of the protrusions - nipples. In the nipple, which, together with the AREOLA, has a dark pigmentation other than the rest of the bust, the endings of Milky Duks and many nerve fibers are located. By the way, the nerve fibers of the interrochemical, cervical and shoulder departments pass through the chest, and it can whine-breast spine at osteochondrosis.

Internally filling of the breast - several ferrous fractions divided into lobes filled with alveoli bubbles and interconnected by Milky Duchs. This structure looks like a bunch of grapes and it is called the ferrous department responsible for the release of milk. It is fed to the tip of the nipple expanding in this place with Milky Duchs.

Breast glands permeated with lymphatic channels and blood vessels, in the corresponding position of them supports a binder apparatus - Kuper bundles.

Irony department is surrounded by loose tissues - connective and fat. This contributes to the mobility of the breast relative to its foundation and largely determines its external form. There are even special classifications of types and forms of the female bust, as well as their connection with the character of the owner. But with confidence you can say one thing: two absolutely identical busts in nature does not happen. And yet the formula of the perfect female bust exists, and it is characterized by such geometrically parameters:

• the upper part of the breast, mentally separated by half the horizontal line passing along the nipples, should be 45% out of 100%, and the lower - everything else (55%);
• nipples relative to the same line should look up at an angle from 25 ° to 45 °.

Of course, the perfect tightened breast occurs as rarely, as well as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.

Muscular corset

Breast muscles are divided into two groups:

• directly on the chest are internal, external and diaphragms;
• muscles of the shoulder belt and hands.

The most massive is a fan-shaped convex big breast muscle. Under it is a flat small breast muscle, having 4 teeth and fastening to the spatula.

The functions of the breast muscles include:

• support for the upper limbs and, together with the muscles of the back, participation in turning, slope and lifting the case;
• participation in the process of breathing with a diaphragm.

What can affect the way the chest looks like?

Factors - several:

1. Fat Body Balance. Usually the dairy glands of more complete women are impressive than thin. If the lady begins to lose weight intensively, as a rule, the chest is reduced. We reviewed in a separate article.
2. Pregnancy and lactation period. In this important period, thanks to the hormonal restructuring of the body, and undergoes a significant transformation and becomes fuller. But it is possible to correct the situation in this case.
3. Age. Up to 20 years, bust is steadily increasing and formed. After the age of majority, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, the weight set, etc. begin to play a prominent role.
4. Genetics. It is enough to look at a woman of a family or a high probability to assume what form and size will be a breast of the girls born here. Unfortunately, genetics is one of.
5. Smoking. The composition of cigarettes includes compounds that destroy elastin. The overall skin tone, including bust, falls, and the lactic gland begins to sign.
6. Plastic operations. With their help, you can significantly change the shape of the chest. But women should think about many things before deciding on this extreme measure. Most gentle, but at the same time effective method Operational intervention -.

7 main tightening movements

As we figured out, the lactic gland is attached to its base to the big thoracic muscle. Is it possible to give her former elasticity and what exercises this can be achieved? The growth of the chest muscles, the increase in their endurance will improve the form of the chest, will strengthen its nutrition, blood supply and lymphatic drainage, will become an obstacle to accusation and omission. Immediately we note that in addition to the exercises below, there are still.

What is important when working out your chest muscles:

• It is necessary to work out all the muscles to the maximum. The load must be multidirectional, because Muscular fibers of the breast muscles run under different angles.
• Important proper technique Perform exercises to strengthen the muscles sagging, without excessive injury. Be sure - warm up and hint.
• Excellent exercises for pushing, pull-ups, various repulsions in shocks (tennis, basketball, volleyball), planks. But the most tangible results give load with hooping with progressive resistance. Among them - .

1. Push up from the knees

Muscles of chest, shoulder belt, back, press, as well as triceps. This is a basic multi-sowing exercise with free weight. Unlike standard pushups in full growth and other varieties, as it removes part of the load from the legs, and, accordingly, is easier.

1. From the position of lying, make the palm and knees bent at an angle of 90 ° and crossed at the top of the legs. Straightened hands (palms are under the shoulders and look forward to the fingers) and bending legs - on the width of the shoulders, the whole body is a smooth inclined diagonal. This is the starting position.
2. Take a breath and begin to lower the torso down due to the bending of the hands in the elbows - before touching the floor of the floor.
3. At the bottom point, push off and on the exhalation, go up at the starting position.

Press 10-12 times, make 3 approaches with a break in half a minute.

Do not allow errors in the technique:

• When moving down, do not divide the elbows to the sides from the case - it can overload the shoulder and lead to injury;
• Follow the pelvis - he should neither to sign, nor go up, and make a flat line due to the inclusion of the jagium muscles;
• Massage wrists to avoid their overload due to the unnatural position and strong pressure for them;
• Down go down, using the hands of the hands, slowly, and not as if you were soles.