How to build a big chest: chest workout

chest workout

The chest muscles in our time are almost not involved in everyday life. This is the reason for the loss of their shape. And they lose it in the first place. And only directed, conscious development can save them from this.

This process is especially clearly visible among beginner athletes. Their chest, which is not used to loads, reacts especially well to loads. And this is clearly visible at first. But in order to develop this process, you need to understand in detail the anatomy of the pectoral muscles and how to influence it.

There are such breast forms: high, flat, narrow, barrel-shaped. As we know, the human bone structure and the volume of the chest are genetically embedded in us. They hardly change, since the volume of the breast is directly related to the vital capacity of our lungs, and their activity is stimulated, first of all, by aerobic exercise.

But in the athletic arsenal, there are methods of influencing the chest. These exercises are called breathing exercises. Breathing exercises are weight training exercises that develop intercostal muscles. And intercostal muscles raise the ribs during inspiration, increase the mobility of the spine, which helps the correct formation of posture.

Pull Exercises: Dumbbell Pullover

One of these exercises is a pullover. It is most advisable to use it after active squats, which stimulate more rapid and deep breathing.

Pullover with a dumbbell: how to build chest

Dumbbell Pullover

There are several ways to make a pullover, with small differences in the execution technique. We give one of them. Lying on a bench, hold the barbell in slightly bent arms with a narrow grip, or dumbbells in front of you, lifting them up. On inhalation, take the weight back behind the head, down, bending as far as possible in the chest of the spine, leaving the pelvis motionless. The breath should be as deep as possible. On exhalation, return the burden to its original position. Perform 12-15 repetitions.

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Pullover with a barbell: how to build chest

Barbell Pullover

Chest Muscle: Lower And Upper Chest Anatomy

Consider the muscles of the chest. They make up a large and powerful layer, consisting of large and small pectoral muscles.

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Major and minor pectoral muscles

The large muscle of the chest is divided into three parts. The name of each part indicates the place of its attachment to the skeleton. These are clavicular, pectoral and abdominal muscles. All these muscles are fan-shaped, and tapering to the outside, are twisted so that the upper muscle bundles are tucked under the lower ones. The deltoid muscle slightly covers the pectoral muscle in its upper part.

Such a complex structure system allows the shoulder part of the hand to perform movements in large amplitude and in many directions.

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The structure of the chest muscle

The pectoralis minor muscle is also fan-shaped, but in the plastic of the chest it is much less important. This is because it is covered by the pectoralis major muscle.

The functional purpose of the pectoral muscle involves a large set of exercises to help promote their development. When training chest muscles, you can work out separately their different parts. It is important to be able to correctly determine which part of the pectoral muscles is loaded.

Upper Chest Exercises: Bench Press, Dumbbell Fly

Exercises to increase the total mass of the muscles of the chest, as well as exercises to increase their strength, must be performed in a mode that would make it possible to include other muscle groups in the work, as well. Using such methods, one can use near-ultimate weights.

The main basic exercise is the bench press. Dumbbell breeding, lying down, acts more in isolation.

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Bench press, lying on an inclined bench, head up – exercise for the upper bundles of the pectoral muscle. But, in addition to this, this exercise includes the front bundles of the deltoid muscle.

Dilutions, lying on an inclined bench, head up give the same effect, only more emphasized. Dilutions with blocks in this position will load the inside of the muscle.

Lower Chest Workout: Pec Deck

Now let’s move on to the middle bundle of pectoral muscles.

The information of the hands, lying down, using a block machine is a good exercise for the middle bundle of pectoral muscles. The “butterfly” exercise machine is also considered to be quite good for sitting bent arms.

The simulator "butterfly" for the information of bent arms sitting

Pec deck

The lower bundle of chest muscles. To work out the outer part requires push-ups on wide bars, it is advisable to use weights at the waist. Breeding hands with dumbbells, lying head down on a bench and bringing hands using a block device, in an easy tilt through the sides, is also a good exercise for the lower bundle of pectoral muscles.

These are, perhaps, the main exercises for working out the muscles of the chest. Of course, they do not cover the entire arsenal of the bodybuilder, but with their help you can diversify the training program by working on various simulators.

Of course, this is only a conditional scheme, and it requires making its own adjustments, which are determined by individual characteristics. The most important thing when building a beautiful breast is not to forget that within the framework of a specialized training, you need to use narrowly targeted exercises so that they affect the chest as diverse as possible, forcing all muscle bundles to work actively. First of all, this applies to lagging areas.

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In order to quickly build beautiful breasts, it is best to seek help from a personal trainer who will draw up an individual training program for you.

Chest Workout Technique

Another training method used by bodybuilders is the help of a partner. This is done like this: after completing the limit of repetitions, you ask your partner to help you get past the dead point. After completing the last repetition, the partner, applying a slight effort, helps you get past the dead center, after which you are under his control, but continue to carry out the exercise yourself. Thus, we perform 2-3 repetitions.

If the applied assistance of a partner will be more and more with each approach, let this not bother you. Sometimes the help of one finger is enough.

Author: Jones Wright