To build chest muscles, you must follow three rules:
- Eat well – consume enough calories (proteins, fats and carbohydrates)
- Qualitatively train – give the muscles a load for growth and feel the work of the pectoral muscles during execution exercise
- It’s enough to rest – do the right periodization for complete muscle recovery and good growth
We have selected for you the best exercises for the pectoral muscles, which stimulate breast growth and have a good effect on the development of strength and increased protein synthesis. In the exercise exercises list with barbell, dumbbells, on simulators. And also included exercises for self-supporting chest muscles for training at home.
- Pectoral anatomy
- Pectoral Exercise
- Bench press
- Bench Press
- Bench press on an incline bench upside down
- Dips push-ups
- Dumbbell Hand Stretch
- Hand reduction in the simulator (butterfly)
- Push ups
Pectoral anatomy
The pectoralis major muscle is massive, broad, a fan-shaped muscle that covers the entire upper part of the ribs. It originates from the sternum, clavicle and ribs and with the help of tendons attached to the upper part of the humerus.
Pectoral Exercise
It is very important to do all the exercises correctly, otherwise you will not get the most out of them. It will be difficult for you later unlearn the wrong technique of doing exercises, therefore better learn how to do them right from the start.
For each workout, select 3 of the suggested exercises and perform 4-5 approaches (including warm-ups) in each of them. You You can change the selected exercises for each workout.
Bench press
This is a great exercise for the upper body. It It works on all parts of the pectoral muscle, delta and triceps. Smaller the load falls on the latissimus dorsi, biceps and forearms, which help stabilize the position of the bar.
Place the barbell on the racks. Lie on the bench face up. Place your feet on the floor on each side of the bench. Soles should completely touch the floor. Take the bar a little wider shoulders. Straighten your arms to remove the bar from the racks. Move the bar on outstretched arms to a position above the chest.
Lower the bar until it is in contact with the chest. When you lower barbell, keep your elbows extended sideways so that your shoulders were at an angle of 45 ° to the body. Do not put your shoulders in the sides are too strong as this creates too much load on the shoulder joints. Without making the vulture bounce off chest, lift the bar up to its original position. Repeat exercise.
Tips: always do bench press with an insurance partner, who can assist you in lifting the bar. You can also perform this exercise with dumbbells instead of a barbell.
Bench Press
This exercise is very similar to a regular bench press and works out the same muscle groups (chest, deltas, triceps). However it different in that it gives more load on the upper part breasts.
Lie on an incline bench face up. Put your feet on the floor with each side of the bench. Soles should be in full contact with the floor. Take the bar with a grip slightly wider than your shoulders. Straighten your arms to remove the bar from the racks. Move the bar on outstretched arms until position above the upper chest.
Lower the bar until it touches the upper chest. When you lower the barbell, keep your elbows turned to the sides so that so that the shoulders are at an angle of 45 ° to the body. Do not set the shoulders to the sides are too strong, as this creates too much a large load on the shoulder joints. Without making the bar bounce from the chest, lift the bar up to the starting position. Repeat exercise.
Tips: always do bench press on an incline bench with insurance partner who can assist you in lifting rods. You can also do this exercise with dumbbells instead rods.
Bench press on an incline bench upside down
This exercise is very similar to a regular bench press and works out the same muscle groups (chest, deltas, triceps). However it different in that it gives more load on the lower chest.
Lie on an incline bench upside down. Start legs under a special roller located at the end of the bench. Take the bar with a grip slightly wider than your shoulders. Straighten your arms to take off neck from racks. Move the bar on outstretched arms to a position above lower chest.
Lower the bar until it contacts the lower chest. When you lower the barbell, keep your elbows turned to the sides so that so that the shoulders are at an angle of 45 ° to the body. Do not set the shoulders to the sides are too strong, as this creates too much a large load on the shoulder joints. Without making the bar bounce from the chest, lift the bar up to the starting position. Repeat exercise.
Tips: always do bench press on an incline bench with your head down with an insurance partner who can assist you with lifting the barbell. You can also perform this exercise with dumbbells instead of a barbell.
Dips push-ups
This exercise works on the entire chest area, but in it emphasis is placed on the lower chest. It also makes work deltas and triceps.
Grasp the bars with your palms facing each other to a friend. Straighten your arms and accept the emphasis on the uneven bars. Bend your legs in knees.
Lean forward and keep your body position for total exercise. Bending your arms slowly, lower your body between bars until the arms are bent at an angle of 90 °. Hold this position for 1 second. Energetic Move back to starting position. Repeat the exercise.
Note: this exercise is advanced because for its implementation must be strong enough to lift own body. When you become stronger, you will be able to perform this is a weighted exercise by attaching an extra belt weight.
Dumbbell Hand Stretch
This exercise works on all areas of the chest, but you can focus on its different parts, changing the angle of the bench. For example, breeding on a horizontal bench is aimed at the entire chest in general, on an inclined bench – on the upper chest, on an inclined bench bench head down – to the lower chest.
Take the dumbbells and lie on the bench face up. Maybe you an insurance partner is needed to facilitate lifting the dumbbells in starting position. Straighten your arms up over your chest. Palms should be facing each other. Maintain a slight bend in elbows.
Without bending your arms, slowly spread your arms to the sides, describing in air a semicircular arc. Spread your arms to shoulder level. Not lower your arms too much as this may result in personal injury shoulder joint. Straining the muscles of the chest along the same path raise your hands back to their original position. Repeat exercise.
Hand reduction in the simulator (butterfly)
The exercise is aimed at the development of the pectoral muscles as a whole.
Adjust the simulator seat so that your shoulders are parallel to the floor during the exercise. Sit on the seat and grab the handle of the simulator. Keep a slight bend in elbows. Let the handles of the treadmill pull your hands back, so you can stretch your chest muscles.
Straining your pectoral muscles, bring your hands together at chest level. Hold this position for 2 seconds to extend peak muscle contraction. Slowly move your elbows back to the original position. Repeat the exercise.
Push ups
This basic exercise aims to develop the pectoral muscles in whole. Less burden falls on the shoulders and triceps.
Lie on the floor face down. Place your hands on your sides on the floor with your palms down. Keeping your legs and torso in one line, accept the emphasis lying down and move your upper body weight onto your arms.
Slowly lower the housing to the floor. Stop when the distance about 3 cm from chest to floor. Keep this position. within 1 second. Push off the floor to return to starting position. Repeat the exercise.
This exercise is good for warming up before chest training, and to complete such a workout.
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