Training pectoral muscles: how to do the exercises. The training program on the pectoral muscles

Pecs always are desirable for any athlete, but many newcomers can not work them well. What exercises to perform better for the development of this muscle group? How to do it? What should be the training of the pectoral muscles? Read about it on.

Exercise

Breast are pushing the group. As for the exercises, there are many movements to develop these muscles, koi can be divided into 2 categories:

1. presses.
2. wiring.

Exercise first category involve joint 2 (first and second), because of which they can be called basic. only the shoulder joint is connected in the second case to work, while the elbow is fixed. This makes the exercise group insulation.

Here are the exercises that best affect the growth of strength and muscle mass:

1. Jima:

to

• rods.
• dumbbell.
• Presses in simulators.

Presses can be performed on a horizontal or inclined (up / down head) bench, depending on what part of the chest you want to pump more efficiently. These exercises also vary according to the width of the grip, which can be wide, medium or narrow. Next, we're a little closer look at all kinds.

2. Wiring:

• dumbbell.
• Hands on a simulator.
• Crossovers.

If your goal - it is training of the pectoral muscles on the weight, the above exercise can even eliminate, but allow better isolation movements loomed relief and better quality of the muscle pump lagging. Details on the implementation and effectiveness of the read below.

bench press

Perhaps this is the most popular exercise for the development of the chest muscles. Often use the horizontal and positively inclined bench. At least - the negative slope of the bench. The angle greatly affects the elaboration of the bottom or top of the pectoral muscle, which is very important for any athlete. Each training program on the pectoral muscles This exercise should include a mandatory basis. Bench press on the horizontal bar is a classic view, which is very popular in bodybuilding and powerlifting. At the beginning of the exercise bar must be held at arm's length over the upper part of the chest. Then you need to lower it to his chest, then squeeze back up. As for the grip, it is advisable to do the exercise with a wide, allowing more excluded from the work the triceps. The number of repetitions should range from 6 to 12.

Bench on an inclined bench allows better and more uniformly inflate the pectoral muscle (in particular, the upper part). The principle of the implementation is the same as in the previous case, however, there are several important principles. The first step is to choose the optimal incline bench, which must be equal to 30 ^to. If the slope is more than this figure, the operation will switch active delta, which is not very good. Secondly, it is necessary to choose the width of the grip, which should be slightly narrower middle. This is due to the fact that in this embodiment the amplitude of the exercise increases, the muscles are heavily loaded. Finally, this type of bench press triceps partially exclude from the work that allows you to focus on pumping your pectorals. Finally, the last piece of advice - do not make a "bridge", because such a method of execution connects to the triceps and back muscles, which greatly facilitates the work. Raising the legs makes it possible to remove the "bridge", holding back to the bench. Remember this! As for the number of repetitions, then they need to do 6-12.

Press of dumbbells

Dumbbell bench press - is another wonderful exercise, if you plan on training the pectoral muscles on weight. Together with the previous exercise, this movement will allow you to increase the volume of muscle and increase overall power performance. Equipment of this movement is similar to zhimom rod lying, but there are a few differences. First and foremost - is the absence of the neck, which is why the amplitude increases performance because athletes dipped dumbbells as low as possible. This fact allows us to make a good stretch your pectoral and give additional load stabilizer muscles. The number of repetitions, the bench slope, breathing, and other features are identical to the bench press. A little further, we will describe what should be the training of the pectoral muscles, which specify the number of sets and repetitions for this and other exercises.

Bench in the simulator

The best option would be to bench Smith simulator. It can be a nice addition if you have a planned exercise pectoral muscles. Level athlete thus needs to be above average. How to do this exercise?

1. Lie down on the bench, take the right position (exactly in the middle, the head should not hang), the grip should be wide, remove the bar from the racks.
2. Slowly lower the bar to your chest.
3. stopped for a moment, then return to starting position.

Exercise fairly simple and safe, but to fully replace traditional bench press, it still can not. Why? The thing is that the simulator itself dictates the amplitude of the bar following, which often do not fit the definition of a person with their anatomical features, koi are very important in this sport like bodybuilding. Training pectoral muscles nevertheless become much more efficient if you use this exercise as a good addition to your program.

wiring

Isolation exercises allow qualitatively to work only certain muscle group. They do not give you a big boost muscle mass or strength, but with their help you can get better relief. As a rule, this type of exercise should be performed in the case when it is not too important for the progression of weight, or in the end of your workout, just to "finish" your muscles. Wiring dumbbell is the best one, in order to deliberately stretch load and pectoral muscles (the angle in the performance greatly affects the pumping upper, lower or middle part of the breast). The latter aspect is now explain a little more. So, at a negative angle of inclination greater load succumb to the lower part of the chest. With a positive angle of inclination of the pectoral muscles will work much more evenly, but part of the load falling by the delta.

Crossovers and rearing hands on a simulator is also quite effective for the chest muscles, stretch and improve their relief.

The training program on the pectoral muscles

In order to quickly pump up the pectoral muscles, you can adhere to the following program, which is ideal for beginners:

• Bench on horiz. / Knuckle. bench - 4 x 6-12 + warming.
• Dumbbell bench press - 4 x 8-12.
• The layout dumbbell (with different angles of inclination) - 4 x 10-15.

Such a complex will allow you to increase your breast by typing the desired mass and strength. The following program is suitable for more advanced bodybuilders:

• Bench on horiz. bench - 4 x 8.
• Bench on hooded. bench - 3 x 8.
• Dumbbell bench press - 3 x 6-12.
• Bussing (dumbbell / hand on the simulator) - 3 x 12-15.
• CUV - 4 x 10-15 with 45 seconds rest.

Using this complex, you can see impressive results in record time. In principle, adhering to proper technique execution, and knowing the basic reasons for muscle growth, breast pump in the cellar. By the way, your exercise pectoral muscles should be held at the beginning of the week (if you have a 5-day split) until your body is rested and not experiencing severe stress after the training of large muscle groups.

Train infants at home

Quite a lot of people start their thorny path to success in bodybuilding is a home workouts. Of course, the reasons for the fact there may be many: shyness, financial problems, a huge distance to the gym and the like. Nevertheless, establish a good "base" can be at home. Of course, some push-ups you do not increase breast volume to a significant level, and therefore need at least a minimum inventory. If we talk about this set, then you definitely need collapsible dumbbells (2 suffice) from 5-10 to 30-40 kg. This will provide an opportunity to conduct full training with a bench exercises are basic in bodybuilding. At the same time it is possible to perform wiring, which we discussed earlier. As for alternatives bench, then there may be several options: a thick board, squattish sofa and the like.

No less useful are the boards, exercises which can qualitatively draw the topography of your muscles and give strength. Today they are almost in every yard, but as the run back and forth is not very convenient, they can also be purchased (or bring the dumbbell to the street). In addition to training the chest muscles, on the bars, you can also download the press.

Finally, banal ups may also be a good addition to your workout. With the growth of the results can begin to be wrung from the weighting that will be very effective for the growth of volume and force. Below, we present a specific set, showing what should be the training of the pectoral muscles at home.

The training program at home

Home exercise the pectoral muscles can in no way inferior to that which happens in a professionally-furnished hall. The most important - is the observance of technology and loads of progressions. Let's start:

• Push-ups from the floor (you can with the weighting) - 4 x 12-18.
• Dumbbell bench press - 3 x 8-12.
• Dips (possible with the weighting) - 4 x max.
• Pin - 3 x 10
• Pullover with a dumbbell - 3 x 12

technique of the last exercise, you can see below.

training of the pectoral muscles for women

In principle, a set of exercises for women similar to men's, but has additional movement, koi adapted specifically for the fairer sex. Here they are: push-ups on his knees or standing by the bar, push-ups on the bars for the girls and a specific bench press, which is also ideal for women.