How to build chest muscles
Sport And Fitness Educational Program / / December 19, 2019
That the breast has become a relief, it is necessary to pump large pectoral muscles. To begin with we shall understand how they work, and then show the exercises.
How to build chest muscles
Imagine that the pectoral muscle - a gum, which connects the shoulder, collarbone and sternum. If you raise your hand to the side, and then pull the rubber band, she translated his shoulder forward. You are constantly making a movement in everyday life - for example, when you close the door, push down with the force of something or bote elbow to the jaw.
Most of the exercises in the pectoral muscles repeat this movement. The only difference is that they also use barbells, dumbbells or crossover straps to create an additional resistance.
In the pectoral muscle has two heads: the upper (clavicular) and lower. Their functions are slightly different, and this is important. To chest was symmetrical, it is necessary to pump both heads.
Fiber clavicular head facing upwards, so the additional load to be translated shoulder forward in the direction from the bottom up.
A greater load to the lower part of the pectoral muscle, you have the allotted toward the shoulder to translate forward and down.
How and how much to engage
Start a strength training 2-3 times a week. If shaking your muscles on each of them, include one exercise on the chest, if arrange splits - 2-3 exercises per day breast pumping.
To pump the muscles evenly, alternate exercises. bench press - that's fine, but do not make it to every practice, there are other good options.
Choose the weight so that the last repetition in the approach given with difficulty. If you are going to be easy, but the muscles do not grow weary, they will not grow.
During the approaches do not fly in the clouds: concentrate on the muscles. It really helpsA systematic review of surface electromyography analyses of the bench press movement task better to pump it.
Perform 3-5 sets of 8-12 reps. Do not get carried away with a heavy weight. Especially at first, it is not yet own technique.
What are the exercises for the chest muscles to perform
Layfhaker selected exercises for the chest, drawing on data from scientific experiments with electromyography (EMG). With this method of research on athlete attach special in the working muscle sensors. The person performing an exercise, and devices record electrical activity that occurs in the muscles during their contraction.
Using this method, scientists are trying to find out what exercises are best loaded with muscle, and determine the best technique for their pumping.
1. Barbell bench press
It's timeless. Bench studied far and wide, and it involvesElectromyographical analysis of the pectoralis major muscle during various chest exercises pectoral muscles by 100%.
The bench press works a few joints and strained not only the chest, but the muscles of his shoulders. Make bench at the beginning of training: not necessaryNeuromuscular activity during bench press exercise performed with and without the preexhaustion method before him bore muscle other exercises.
Lie down on the bench for bench press, push the foot to the floor. Grasp the barbell straight grip 1.5 times wider than shoulder width. Grip twice as wide as the shoulders only slightlyThe influence of grip width and forearm pronation / supination on upper-body myoelectric activity during the flat bench press increases the load on the chest, but it greatly increasesThe Affect of Grip Width on Bench Press Performance and Risk of Injuryrisk of injury shoulder joint.
On the inhale, lower the bar to the bottom of the chest muscles, exhale squeeze it back and repeat.
You can also perform the bench press on an incline bench barbell. This option is best pumpsAn electromyography analysis of 3 muscles surrounding the shoulder joint during the performance of a chest press exercise at several angles, Influence of bench angle on upper extremity muscular activation during bench press exercise an upper part of the breast than press on the horizontal bar. Set the bench at 45 or 60 ° and lower the bar to the top of the chest.
As for the bench press on a bench with a backslash, it will pumpInfluence of bench angle on upper extremity muscular activation during bench press exercise the lower part of the breast is not better horizontal, so it makes no sense.
2. Press of dumbbells lying
Scientists do not agree, what kind of bench press more effectively for the chest - barbell or dumbbells. some sayMaximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple SetsThat weights greater load pectoral muscles, others thinkElectromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts exercise equivalent and advised to alternate them to avoid plateau. This is a good solution, because the bench press will provide the work with heavy weights and bench dumbbell - additional voltage from instability.
Sit on the edge of the bench, lift the dumbbell from the floor. Lie back on the bench, push the foot to the floor, bend your elbows at right angles, wrists point the finger away. On the exhale, squeeze the dumbbell upward while turning the palm of your hand with your fingers together.
Due to the reversal of the hands you are increasing the range of motion of the shoulder: it not only translates from the forward, but also crosses the line of the body, providing a greater load on the muscles.
As is the case with zhimom rod, you can do with dumbbells on incline bench. So you will increase the load on the upper beam of the muscles.
3. Reduction of hands-on simulator butterfly
This is an isolated exercise: it moves only one joint and mainly work the pectoral muscles. Reduction hands on this simulator loads the muscles a little worseElectromyographical analysis of the pectoralis major muscle during various chest exercises bench press, but injured on it is almost impossible.
Sit on a fitness machine, press the foot to the floor, his shoulders slumping. Grasp the handle, slightly bend your elbows. On the exhale, pinch the handle in front of you hold for a second and slowly dissolve back.
4. Mixing arms cross in a crossover
This exercise is pumping the chest as wellElectromyographical analysis of the pectoralis major muscle during various chest exercisesAs "butterfly". In addition, here you can adjust the position of the hands and shift the focus on different muscles of the head.
Set the weight on the two blocks crossover grasp the upper block direct grip handle and stand in the middle. Set up one leg forward for sustainability and slightly tilt the body forward, hold back straight. Arms out to the sides to shoulder level and slightly bend your elbows to protect joints.
On the exhale, pinch hands before a cross. Hold for a second and slowly dissolve back.
To shift the focus to the lower part of the muscle, bringing his hands underneath.
You can also load the upper part of the well, but it is necessary to change the top block to the bottom of this. Grasp the handles and drag them from bottom to top, and diagonally. body position and performance of the rules described above.
The following exercises are inferior to the top four in the efficacy or insufficiently studied. But they should be fine to diversify training and "finish off" the muscles. This means that you will do the exercise at the end, after the basic presses and mixedeNij.
5. Bench simulator
Such a simulator is almost every room. Execute exercise on itElectromyographical analysis of the pectoralis major muscle during various chest exercises snap: expose the desired weight, sit down, pressed against the back, takes the handles and move them forward.
If you have finished the exercise with the effort, but it is not bent over the body, so the weight is picked up correctly.
6. Breeding dumbbells on bench
Wiring with dumbbells worseElectromyographical analysis of the pectoralis major muscle during various chest exercises breast pumps than presses, but it is better than push ups.
Sit on the edge of the bench, lift the dumbbell from the floor. Lie down on the bench and stretch your arms with dumbbells in front of your fingers together. Slightly bend your elbows to protect the joints.
On the inhale slowly dissolve hands with dumbbells on either side of the body. On exhalation pinch arms in front of them to be returned to its original position.
7. Dips
An exerciseElectromyographical analysis of the pectoralis major muscle during various chest exercises good works out the lower part of the pectoral muscle. You can do it without weights or with a belt to weight.
Jump on the beams, lower the shoulder and pinch the blade. Bend the elbows down and walk away until the arms parallel to the floor. On the exhale, squeeze yourself up and repeat.
8. Squeezing hinged
The loops are added uncertainty and increase the loadElectromyographical analysis of the pectoralis major muscle during various chest exercises on the pectoral muscles. If your room no loops are not fastened to each other, pressing on the rings. Such dewatering significantlyMuscle Activation Patterns During Suspension Training Exercises, Muscle Activation during Push-Ups with Different Suspension Training Systems increase the load on the muscles compared with ordinary, off the floor.
Adjust the loop or ring, so that your hands are at a distance of 30 cm from the floor. Stand lying in abutment with a support on the loop, pull body in a single line, strain press and buttocks to the waist does not sag.
Perform push-ups, keeping the body straight. Get down on the inhale, exhale, squeeze yourself in. You can omit the chest below the rings or loops - it will increase the burden even more.
see also🏋🏼♀️💪🏻🧐
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