A set of exercises to increase the mass of the pectoral muscles

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The mus­cles of the chest (or, as they are also called, the pec­toral mus­cles), with prop­er devel­op­ment, give the fig­ure of a man an attrac­tive shape, since a wide chest has always been con­sid­ered a sign of mas­culin­i­ty and strength. It is also use­ful for women to per­form breast exer­cis­es to main­tain the shape of the bust and pre­vent sag­ging of the mam­ma­ry glands.

A set of strength exercises for the chest

A set of strength exercises for the chest

In order to exert an intense load on the pec­toral mus­cles and there­by stim­u­late their strength­en­ing and active growth, it is nec­es­sary to include sev­er­al ele­ments from the fol­low­ing strength com­plex in the fit­ness train­ing:

    Bench press.

To tech­ni­cal­ly cor­rect­ly squeeze out the work­ing weight, you need to lie on a hor­i­zon­tal bench, grab the bar with your palms wide apart, and remove the bar­bell from the fix­ing racks. Fur­ther in the exer­cise, you should bring the bar clos­er to the chest. Inhal­ing, straight­en the upper limbs and press the bar­bell to a posi­tion above the chest. After a sec­ond, slow­ly low­er the pro­jec­tile to its orig­i­nal posi­tion. This bench press puts a load not only on the pec­toral mus­cles, but also involves the tri­ceps, deltas and trapez­i­um, so it must be includ­ed in the fit­ness pro­gram for the devel­op­ment of the mus­cles of the tor­so.

    Bench press with dumbbells.

Tech­ni­cal­ly, this train­ing move­ment is iden­ti­cal to the bench press and also inten­sive­ly loads the chest mus­cles and oth­er mus­cle groups of the tor­so. In addi­tion, due to the need to con­stant­ly con­trol the posi­tion of both dumb­bells and their ver­ti­cal tra­jec­to­ry, sta­bi­liz­ing mus­cles are forced to join the work. In addi­tion, dumb­bells are more con­ve­nient to use dur­ing home fit­ness train­ing.

    Bench press performed on an incline bench.

The tech­nique of this vari­a­tion of the press involves mak­ing move­ments in a giv­en sequence: lie down on a bench, rest your feet on the floor, remove the pro­jec­tile from the stands and, hold­ing it with a fair­ly wide grip, bring it clos­er to the top of the chest. Fur­ther, hav­ing inhaled, it is nec­es­sary to squeeze out the work­ing weight, observ­ing the ver­ti­cal tra­jec­to­ry of the pro­jec­tile, despite the inclined posi­tion of the tor­so. In this exer­cise (pro­vid­ed that the angle of the bench is approx­i­mate­ly 20 degrees), the load is focused on the mus­cles locat­ed in the low­er part of the chest. The main advan­tage of the incline bench press is that it allows you to take much more weight than a hor­i­zon­tal one.

    Incline bench press performed with dumbbells.

The pro­to­col for per­form­ing this exer­cise does not dif­fer from sim­i­lar work with a bar­bell. How­ev­er, in this vari­a­tion of the bench press, it is extreme­ly impor­tant to choose the right dumb­bell weight. If the mass of pro­jec­tiles is too large, then this train­ing move­ment can­not be per­formed in full ampli­tude, which means that its effec­tive­ness will decrease and, in par­al­lel, the risk of injury will increase.

    Bench press on a bench with a negative slope.

The prin­ci­ple of per­form­ing this ele­ment of fit­ness train­ing is the same for all press­ing move­ments from the chest: you must first bring the bar clos­er to the tor­so, and then move it to the dis­tance of out­stretched arms. The ben­e­fit of such a bench press is not only in the devel­op­ment of the pec­toral mus­cles, but also in increas­ing the elas­tic­i­ty of the pec­toralis major mus­cle. To avoid the neg­a­tive con­se­quences of a long stay in the upside down posi­tion, you need to raise the body dur­ing the rest peri­od between sets of the exer­cise.

    Breeding dumbbells.

Hav­ing tak­en the shells, lie down on the bench and place the dumb­bells in front of the chest on out­stretched arms so that their heads are direct­ed towards the head and knees. After tak­ing a deep breath, you need to slow­ly spread the upper limbs to the sides. When the shells fall just below the bench, you need to pause in the exer­cise, exhal­ing dur­ing this peri­od of time. Bring­ing the shells togeth­er in front of the chest, repeat the exer­cise.

Fitness Tips

Fitness Tips

In fit­ness class­es aimed at stim­u­lat­ing the growth of chest mus­cle mass, you must be guid­ed by the fol­low­ing tips from expe­ri­enced sports instruc­tors in order to get a pos­i­tive result as soon as pos­si­ble:

    fitness classes for the development of pectoral muscles must begin with a warm-up. It should contain elements of articular gymnastics and such energetic movements as swings and breeding of the upper limbs. In addition, the warm-up may include a light cardio load that helps increase blood flow to the target muscles;
    at the end of a fitness workout, after completing the main complex, you need to stretch the muscle fibers well. This is necessary in order to relax the muscles and activate regeneration processes in it. Such a hitch also reduces the risk of krepatura, which often accompanies strength training;
    When choosing a working weight, you need to focus on the level of physical fitness. At the same time, at the initial stage, preference should be given to lighter projectiles and gradually increase the load, focusing on a feeling of lightness when working with a given working weight;
    the number of repetitions of exercises in each approach and the number of approaches themselves should correspond to the degree of muscle training and the ultimate goal of the training. To increase muscle mass, you should work with heavy weights and perform a small number of repetitions, and to separate the muscles of the chest and give them relief, you need to focus on high repetitions and use shells that are not too heavy.

Mistakes in fitness training for the pectoral muscles

In order for fit­ness class­es, the pur­pose of which is the for­ma­tion of volu­mi­nous and embossed chest mus­cles, to be effec­tive and safe, the fol­low­ing com­mon mis­takes should be avoid­ed dur­ing train­ing:

    you should not chase heavy working weight, which in most cases leads to a violation of the technique, and therefore to injuries, as well as to the redistribution of the load from the chest muscles to other muscle groups;
    the use of only pressing exercises leads to adaptation of the muscles, therefore, a variety of training movements must be included in the fitness program;
    working only with free weight is also a minus. Modern simulators allow you to work out all the main muscle groups of the chest, so you should not ignore power sports equipment.

By Yraa

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