You can fully train the pectoral muscles not only in the gym, but also at home. In the article, we will figure out how to pump up the pectoral muscles at home and what intricacies of the training you will have to face during the classes.

Home workout tips

The pectoral muscles are a rather “stubborn” muscle group in terms of development. It often takes several months to see visible changes. Apply the following principles in your training process to achieve the desired result faster:

1. Any workout starts with a warm-up. This is a prerequisite for long-term progress and effective injury prevention.
2. To see how your body changes, follow the principle of progression of loads. In other words, in each workout you should do a little more than in the previous one.
3. The chest muscles love variety. You will make progress faster if you regularly modify the load: add new exercises, change their places, alternate work with weights and body weight, etc.
4. It is important not only to contract the working muscles, but also to stretch them, so pay special attention to the negative phase of the amplitude in each exercise. Perfectly help to feel the tension of the pectoral muscles "deep" push-ups on dumbbells.
5. Don't stop working with your own weight. Buy a pair of collapsible dumbbells specifically for home workouts, so you will progress much faster.
6. Maintaining proper breathing technique is the foundation of any chest press exercise for the home. In all types of push-ups, inhalation is done when lowering into an emphasis while lying down, and exhalation is done when lifting. In the dumbbell press, exhalation is done while lifting the dumbbells up.
7. Focus not on the number of repetitions or large working weights, but on the feeling of the work of the pectoral muscles. If we pump the pectoral muscles at home, then the burning sensation in them will be the main indicator of proper work.
8. From time to time, use static dynamics by doing any kind of push-ups. The pectoral muscles respond well to this technique.

The best chest exercises at home

The main basic chest exercise performed with your own weight is push-ups. It is around them that we will build the entire home training process. Consider the most common variations of this exercise.

This exercise is often called the reverse bench press - the biomechanics of the movements are almost identical, therefore, as part of home training, they will be basic. Use the maximum possible amplitude: at the lowest point between your body and the floor there should be no more than 5 cm. more serious work.

This is an alternative to the close grip bench press. The narrower you put your hands, the more the inner part of the pectoral muscles will be included in the work. The triceps and anterior bundles of the deltoid muscles are also actively involved in the movement.

This exercise is almost similar to push-ups on the uneven bars. Vary the load between the lower chest and triceps with the help of the position of the elbows. By placing your legs on the same level with the body, you will increase the load on the pectoral muscles. Girls and beginners are advised to leave their feet on the floor, so it will be easier to get used to the biomechanics of movement.

is an explosive movement in which all the fibers in the pectoral muscles work. The most common variation is push-ups with cotton. Perfectly develops explosive strength and strengthens the entire shoulder girdle. More difficult variations: with two claps, with claps behind the back, push-ups of the "superman", etc.

"Deep" push-ups

For this exercise, you will need a pair of dumbbells (weight is not important) or a slight elevation. The amplitude is longer than in classic push-ups, so you stretch the muscles more at the bottom point. As a result, new stress and more incentives to grow. This technique is also great for push-ups upside down.

If you have special sports equipment at home, then you can perform more strength work. This will create even more prerequisites for muscle growth.

This is the only strength exercise for pumping the pectoral muscles at home, which does not require a special bench or other equipment. It mainly involves the outer parts of the chest. A combined version of this exercise is possible: bench press + wiring. This requires a stronger spread of the arms to the sides and less bending of the elbows. It is possible to perform this exercise using two weights. To shift the load on the inside of the pectoral muscles, place the dumbbells parallel and close to each other and lower them closer to the solar plexus.

This exercise perfectly forms the "collar" - the middle of the upper part of the pectoral muscles. He does not need a lot of weight, it is much more important to feel the work of the pectoral muscles, and not the serratus or latissimus dorsi muscles. To create the correct angle of inclination of the body, an ordinary chair or stool will be enough.

Also, the pectoral muscles indirectly work when performing some exercises for the press, for example, when rolling on a roller, running in a lying position, or lifting from a plank. To further strengthen your core muscles, we recommend doing one of these exercises at the end of every home chest workout.

Chest workout program at home

If you want to specialize a little in chest development, we recommend doing two workouts per week. To get started, follow the charts below, and as you gain experience, build workouts according to your priorities.

And another program:

With the help of these two complexes, you can pump up the pectoral muscles at home in a couple of months. The rest time between sets is 45-60 seconds. During breaks, it will not be superfluous to stretch the pectoral muscles a little, this will improve blood flow to them.

Load progression methods

If you want to see improvements in your form day after day, you must increase the volume and intensity of training with each workout.

There are several ways to do this:

1. Reduce rest time between sets. For example, from 1 minute to 30 seconds.
2. Increase the number of working approaches and repetitions.
3. Use additional weights (put the disc on your back while doing push-ups) or increase the working weights in exercises with dumbbells.
4. Use combination sets (supersets, drop sets, giant sets, etc.). For example, you can do one set of upper and lower chest at a time.
5. Increase the number of exercises you perform in your workout.
6. Use the rest-pause principle (after reaching failure, rest 5-10 seconds and do a few more final reps).
7. Load slow muscle fibers harder. They respond well to the static-dynamic style of exercise. This will make the entire shoulder girdle stronger.

Recommendations will help you progress faster. However, remember that if your workouts are too intense, and at the same time you cannot create all the conditions for a quick and full recovery, there is a high probability of developing overtraining and stagnation.

Every self-respecting man wants to look beautiful, sexy and at the same time like women. And what is the first thing the fair sex pays attention to? Naturally, on external data! And not only on the face, but also on the body, because subconsciously every girl wants to be tender and fragile next to a big and strong man, so she feels comfortable and protected.

Therefore, it is not surprising that today the gyms are crowded with representatives of the stronger sex, who strive to bring themselves into proper shape. In addition, sport is important not only for beauty, but also for health.

In this article, we will talk specifically about exercises for the muscles of the chest region. Here you can get acquainted with the recommendations of qualified trainers, find out what exercises you need to perform both in the gym and at home, some secrets and factors that affect maintaining a beautiful and sexy shape.

There is a huge range of special exercises aimed at working with the pectoral muscles. They are divided into those that need to be performed in the gym, and those that can be implemented at home.

Men and women who decide to breastfeed should remember that their sports complexes are very different, so everyone should do their exercises.

The category of lifting various weights for men is much higher. During class man shakes both big and. The surface of the body of each of us is formed due to this kind of relief and chest. But still, this does not mean that the other kind of muscles that are in this area are not responsible for the strength and external data of a person.

If you “put emphasis” on pumping the pectoral and deltoid synergists, and leave the external, external, serrated anterior and small muscles without due attention, then your body, to put it mildly, will have an awkward and strange look.

You need to take full responsibility for a set of exercises for pumping up and increasing the volume of pectoral muscles for men, especially if your goal is “pumping speed” ... You must remember that your exercises should work evenly on all groups of pectoral muscles. Do not forget about.

The best classes in the gym

In this paragraph, you will be presented the best and most effective actions for pumping relief through the use of simulators. Here in a detailed form you can find out how to perform the exercises, in what quantity and with what frequency.

Incline Bench Press (30 degrees)

The lesson is designed specifically to the development of not only mass, but also strength, which are located in the upper region of the cell. To carry out this process, it is necessary to apply the so-called weights of the working direction, which is why the exercise is one of the most productive and effective in order to work out this array. In fact, it is an optimal, powerful initial start specifically on the chest area.

Implementation aspects:

The bench should have tilt from 20 to 30 degrees, but this indicator should not be exceeded, since otherwise the final result of the manipulation is significantly reduced. It is necessary to lie on this bench and raise your legs on the bench, this is necessary so that a bridge does not form in the process of raising the legs, since the back will simply press against the surface of the bench, which will complicate the training process.

After that you need to take grip slightly wider than shoulder span, squeeze the neck mounted on the racks and go down.

It is very important to remember that in no case should the neck itself be touched with the barbell exactly at the point of the lower region, and also it is impossible to straighten the arms at the point of the upper region.

This feature in the exercise is necessary so that at the moment of pressing to the lower region, chest tension is maintained to the maximum extent, while the upper region does not have a load on the triceps. Therefore, in the end you get systematic and prolonged stress exclusively on these muscle groups.

This kind of push perform well on a special simulator called "smith", which has the presence of a fixed rod. It makes its movement along a peculiar trajectory (up-down), so you can quickly and effectively learn how to perform such an action with maximum benefit for yourself.

Dumbbell or barbell bench press

The complex is designed to give the body an attractive shape, and it is also aimed at developing the muscles themselves. Its main effect "provokes" the development of shoulder forms, namely the upper belt, however, the main focus of this kind of load is the upper chest area.

You must remember that during this manipulation, in no case you can not reduce the crest factor.

It is mandatory to stretch the lower position through the use of a controlled heavy weight of the dumbbells themselves. As for the slope itself, it is equal to the indicator of bench presses with the help of barbells (from 20 to 30 degrees).

Implementation aspects:

It is necessary to lie comfortably on the bench. You must consider that the initial position of your body should, to the maximum extent possible, maintain balance and contact at three specific points:

• feet should practically rest on the floor area;
• buttocks should be pressed tightly against the surface of the bench itself;
• the back (upper part) should be well pressed against the bench itself.

It is natural that the back will sag between the buttocks and shoulder blades. Take the barbell at an even distance relative to the neck and set it shoulder-width apart. After that, it is necessary to remove the projectile from the racks and gradually lower it into the chest center, while maintaining the weight balance. Remember that you must have complete control over the position of the barbell in your hands.

With a controlled but powerful movement, you need to return the bar itself to the position from which you started. Every professional athlete knows what matters most do not focus on a large weight category, but start from the range of motion especially if you are new to this business.

Rocking at home

First of all, you must remember that any approaches must be performed exclusively after the muscles have been warmed up. In this paragraph, you will be presented with the most optimal manipulations for the development of body relief at home.

Bench press with dumbbells

To do this, you need a bench, but if you do not have one, in this case you can use two ordinary chairs, but they must be without backs. In the process of this kind of manipulation, the main direction of exposure will be the middle part of the chest.

It would be nice if you had the opportunity to purchase an incline bench, then the impact would be carried out on the upper region of the chest itself. You must spend it in 3 sets, no more than 10-15 times.

Push ups

Everyone knows this exercise, and it is one of the simplest, but no less effective. During this manipulation, your palms should be slightly wider than the shoulders themselves, while the legs should touch, or be slightly apart.

You must remember that single approach should not exceed thirty times.

But if you are new to this business, then it is better to start with 20 push-ups. Gradually, you only need to increase the number of classes, while the approaches should be smaller each time.

For more useful exercises for pectoral muscles for men at home, see the video:

By choosing the right exercises for the chest muscles for men and correctly calculating the load, you can achieve considerable results. If you can afford to work out in the gym, the result with optimally selected power complexes will be excellent. But even if such an opportunity is not provided, it is quite possible to pick up good blocks for home use. We have reviewed some of the most popular options.

As soon as people learned to speak, they began to sing about the beauty of the human body. From the depths of centuries, imaginary images of heroes have come to us. Writers and directors recreate them as muscular men with steel abs and powerful chests. At numerous competitions, the judges first evaluate the athlete’s chest. And not in vain, because these muscles are the most impressive in the chest area, they are sometimes in plain sight. If you ignore and do not work out the pectoral muscles, it is quite possible to build a disproportionate body.

If we talk about the breasts of lovely ladies, then things are different here. The composition of the female breast includes mammary glands and fat, but not muscles. That is why when losing weight, the chest “melts” most rapidly. Where it would not be desirable at all, volumes, unfortunately, quickly disappear. Do not look at tanned fitness models smiling beautifully from the stage and rejoicing that they have perfect proportions. Most often, a plastic surgeon worked on their body.

male training

It is much more difficult to train a chest for a man, because it requires some knowledge and awareness. There are different exercises to pump up the chest. Each of them works on different parts and muscle groups. It should be remembered that the pectoral muscles are equipped with two groups of fibers: pectoralis major and minor. The first is the most voluminous part of the thoracic region. Attaches to the shoulder bone. The chest muscle performs a lot of tasks. More specifically: extension and flexion of the shoulder, rotation inside. Small - has a triangular shape, performs the same tasks as the "big sister". Located under it.

A huge number of ways have been invented on how to better pump up the pectoral muscles. In the information age, various sports sources offer their own methods. A study was done and someone tried it first hand. Only after some time in the rocking chair will you be able to feel your own muscles, go through the mistakes, and understand what is best. But there is a base, an axiom, from which one cannot deviate. She needs to use it.

There are standard rules for how to work out a beautiful pectoral muscle. First, they are combined with triceps. Therefore, by training the triceps, the chest will involuntarily be loaded as well. From this follows the second rule - do not bomb your chest at any convenient moment. She already trains, less or more intensely. Chest training should be done a maximum of twice a week. Beginners need to choose a certain number of exercises for several sets. Third, define your goal. For mass development, the number of repetitions should vary from 10 to 12, for strength - from 6 to 8. After all, it is fundamental exercises, in contrast to isolating ones, that will make the chest grow.

Basic exercises

• Bench press. Foundation of the basics. This exercise perfectly loads the chest muscles. With a standard bench press, the athlete lies with his back on a horizontal surface, begins to lower the bar without touching the chest, then lifts up until the arms are completely extended. In this case, the load goes to the lower part of the chest. The bench press has many alternative methods. When pressing the head up on a sloping bench, the load is shifted to the middle or upper sections, it depends on the angle of inclination. You can “press” not only with a neck. For a change in training, dumbbells can be used. The dumbbell press gives you a chance to lower the inventory below the chest line, and thereby load the muscles in a new way. The first time it is recommended to work out in the Smith machine. This will protect against injury, because the bar moves strictly in one plane, without going to the side or back and forth. Even if heavy weights have been taken, the safety system will immediately stop the barbell.
• Bars. Training on this projectile perfectly loads the sternum and triceps. In order for such push-ups to properly load the chest, it is worth choosing wide bars. The width should exceed 80 cm. Otherwise, the triceps will receive the load mainly. With the onset of the moment when it becomes easy to pull up, look for weights. Chains or leg pads will greatly complicate the process.
• Push-ups are bench presses in reverse. Different hand positioning trains the muscles in a different way. For example, a narrow setting perfectly works out triceps. The classic push-up looks like this: the athlete is in emphasis on his hands, leaning on his toes. Hands slightly wider than shoulders and slightly turned inward. When lowering, you should strain your abs and buttocks to control the body. As soon as you have reached the lowest level, you can start moving to the starting position. There is no need to increase the number of repetitions, unless you plan to set a record. To gain mass, you need to push up no more than 15 times. Push-ups above this amount train endurance. The point here is not the number of repetitions, but the quality. Gradually add weight - push-ups with pancakes or with a heavy backpack.

Isolation exercises

• Breeding hands with dumbbells from a lying position. Such manipulations with inventory perfectly load the middle and lower segment of the chest. Such an exercise requires focused and smooth execution. Technique remains important. Hands should move in the same plane and be tense. Don't lower your hands too low.
• Bringing your hands together in a crossover (on a block machine) will make you feel the lower chest. This exercise requires proper technique. Therefore, it is better to ask a trainer for advice or watch a training video.
• Standing press (military bench press) - is the base for the development of the shoulder girdle. But you can also use it to train the upper section. You can use a barbell or dumbbells.

How to build pectoral muscles at home for a man

You can pump up the pectoral muscles not only in the gym, but also in the room of the house or apartment. You just need to take a little time, not give up and be prepared for difficulties.

Push-ups know how to pump up the pectoral muscles at home. You can start push-ups in the standard way. In the future, weights should be used. Now it has become fashionable to do push-ups with a wife or a child - the World Wide Web is full of such videos and photos. It is even more difficult to do push-ups from a support. At home, it is also possible to “press” dumbbells, as well as breed them while sitting on a chair or fitball. You can make an impromptu bar from a mop and large water bottles. The main desire.

So, to pump up your chest like Superman or Captain America, you need:

• train chest 2 times a week;
• at the beginning of the training path, leave complexes from basic exercises, and then add isolating ones;
• when gaining mass, the number of repetitions should be within 10-12 times, and for strength - 6-8 times;
• ask a nutritionist for advice, because this is 70% success.

The relief and voluminous muscles of the chest in a man become a source of pride and a sign of strength. Women find such partners more sexy and attractive. Building muscle is not difficult, the main thing is to know the right approach in order to achieve your goal. Many novice bodybuilders make serious mistakes, so training becomes ineffective, and there is no increase in muscle mass. Therefore, you need to remember the basic rules and secrets of pumping chest muscles.

How to train?

Those who decide to pump up their chest muscles need to remember the following training rules.

1. Integrated approach. You need to pay attention not only to a separate zone (in this case, the chest), but to the entire musculature. You also need to swing your arms, abs, legs, back. Then the figure will be proportional, and the result of the classes will not keep you waiting. If you focus on only one muscle group, nothing will work. After all, there are no athletes with a convex, voluminous chest and thin arms and a big beer belly. It is necessary to put in order completely the whole body.

2. Warm up and stretch. Simple warm-up exercises, as well as stretching, will help insure against injuries, sprains and strong soreness. In addition, stretching promotes faster tissue growth.

3. Exercises with a load. For pumping muscles, it is imperative to use weighting agents. It must be remembered that muscles grow in volume only at maximum loads.

4. Cut down on cardio. It is not necessary to completely eliminate cardio from the training program, but they should be reduced to a minimum. Such exercises will help get rid of excess fat, so they should be performed at the beginning of classes. The duration of cardio should be no more than 15-20 minutes, otherwise the body will be very "dry", and the volumes will go away along with the muscle mass.

Exercises for pumping chest muscles

It is important to perform the most effective exercises in order to achieve results faster. So it will be possible to save strength and get the maximum effect in the shortest possible time. Among the most effective exercises for chest muscles are:

• (both on a straight and on an inclined bench, while a barbell or dumbbells can be used);
• push-ups (it is better to put your legs on a dais); (we will consider the exercises and execution technique in detail in a special one);
• push-ups on the uneven bars; (read more in);
• butterfly (exercise on the simulator); ();
• with a cross grip. And there will be a special article about this as well. And here we just note that for a better inclusion of the pectoral muscles, the grip should be narrow or medium. And also that the exercises should be performed smoothly, without jerking - focusing on technique, and not on the number of repetitions.

With regular training and a stable regimen, it will be possible to significantly increase the chest muscles in volume after 2 months. Excellent results can be achieved in 3-4 months. Do not think that sport is hard work, in fact, it is an exciting activity that allows you to keep your body in great shape and always remain attractive. Anyone who is interested in questions of motivation, we can recommend an article dedicated to this. For most, a glance in the mirror and the realization that a normal male figure is unthinkable without developed pectoral muscles is enough.

As for the girls...

Yes, it is also useful for girls to pump their breasts. At least those who have it natural. You can start with push-ups from the floor, and then everything is the same as for men: bench presses, dumbbell breeding, dips, exercise machines, etc. etc. - as long as there is enough will and purposefulness. General questions about training, developing. We also promise to devote an entire article to female breast training. And if you are worried about the fear of reducing the chest, making it stiff, etc. - we offer two whole articles: and a male look at.

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 - we will devote to the anatomy, the structural features of the pectoral muscles, the kinesiology of movement and their maximum involvement in work, in the practical - we will analyze the practice :), all kinds of exercises and the best training programs.

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 around the expanses of the network, I didn’t find an intelligible 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 between 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 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

It starts from the lower inner side of the shoulder blades, wraps around the body and attaches 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

In addition to 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 an 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

The shoulder joint is the scapula and humerus brought 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.

No. 1. Different 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 close-grip rows 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:

• upper beam - inclined 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 - gives the 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). Working with the inside of the chest (near the middle of the chest), increases its thickness.

Actually, that’s all for me, now you have a theory for creating a busty chest :), 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.