The male breast is no less relevant topic than the analogous part of the body in women. The weak half is attracted by a wide athletic chest, without excess fat, sagging.

You can put this part of the body in order as in the conditions sports hall as well as exercising at home.

The main thing is diligence.

The main rules for tough muscles

There are such pectoral muscles:

big- brings the hand to the body and rotates the limb;

small- located above the pectoralis major muscle, is responsible for lowering the arm to the body;

anterior dentate- provides rotational movements and abduction from the spine of the scapula, raising the arm above the head;

intercostal- help to carry out breathing movements.

Breast training has its own characteristics. First of all, such classes alternate with triceps training, but on different days. The fact is that when working out the triceps, the pectoral muscles are loaded, but to a lesser extent, due to which supercompensation of various parameters is provided.

They train twice a week. Beginners perform 2 exercises in 2 sets. When the technique is mastered, the number of approaches is increased to 4-8. 6–8 reps are enough to improve strength performance, and 10–12 reps to build muscle. Between sets, rest for 45-60 seconds.

Most effective basic exercises- for example, bench press lying on a horizontal or incline bench, push-up on the uneven bars.

Isolation exercises are contraindicated for bodybuilders with an experience of up to 2 years.

The eccentric phase (lowering, stretching the muscles, lowering the load) is performed slowly. Once every 3-4 sessions, "negatives" are used, when only the eccentric phase remains.

Secrets of magnification pectoral muscles

Exercise in the gym

Exercises in the gym are effective thanks to special sports equipment.

Basic exercises

Bench press (position - lying)

It is about alternating the load within one lesson. For example, you can train at home by running on the spot. First, run for 5 minutes at a slow pace. So they warm up the muscles and prepare the body for subsequent loads. At the next stage, they run with maximum acceleration, to physical fatigue and at the limits of strength. This block lasts 2-3 minutes.

When breathing and heartbeat are restored, they run at an average pace, then again accelerate as much as possible. Recovery periods are gradually shortened. Duration interval running- from 15 minutes.

Active games such as tennis, hockey, basketball will help burn fat in the chest area.

Effective

Making your breasts wide, attracting the attention of the opposite sex, is not so difficult. However, you need to train in a complex so that the figure looks harmonious. At overweight need a diet and drinking regimen. And the optimal complex will be developed personal instructor, which will take into account the condition of the muscles and the body as a whole.

How can beginners build massive breasts? Try these 5 great workout programs for building chest muscles and find out for yourself.

Beginner's Pectoral Building Guide

Does your chest look more like a sheet of plywood than the mountain of muscle you've always dreamed of? Do you spend endless hours doing bench presses but your chest size is not increasing? Have you already started to think that you are simply not destined to have developed? Stop immediately, you are wrong.

I cannot promise you that you will ever have breasts like the great Arnold Schwarzenegger, but I can promise you that if you listen to me, you can develop your breasts to an impressive size.

Later in the article I will tell you about the anatomy of the chest, its function, location in the body and some exercises for each section of the pectoral muscles. Finally, and this is exactly what you are waiting for, I will share with you five of my favorite workout programs that will help you turn your flat chest into bulky muscles.

Breast Anatomy

The chest is made up of two muscles that work together chest... These muscles are the pectoralis major muscle and the pectoralis minor. Typically, the pectoralis major muscle is located directly below the pectoralis major muscle.

Location:
It starts in the inner half of the collarbone and runs through the sternum to the axillary fossa (Humerus).

Functions:
It has 3 different functions:

• Rotates the shoulder
• Raises and lowers the hand at the sides
• Performs an arm wrestling movement

Exercises:
Bench press and swings with dumbbells

Bench press on horizontal bench perfectly trains the middle section of the pectoral muscles

Although the chest is composed of a single muscle mass, it needs to be trained as if it were in three parts. The upper, middle and lower chest are better pumped depending on the angle at which the exercises are performed.

The upper chest is best developed when doing exercises on a bench at an angle of 30-45 °. For example, a barbell press and a dumbbell press or mixing and raising hands with dumbbells on an incline bench is great exercise for pumping up the upper chest.

The middle chest gets the best stimulation when the exercises are done on a horizontal bench. For example: barbell presses and dumbbell presses or flattening dumbbells on a horizontal bench perfectly train the middle section of the pectoral muscles.

The lower chest is best trained with exercises performed on a reverse incline bench (30-45 °). For example, barbell presses and dumbbell presses, or dumbbell flattening on a reverse incline bench are great for increasing the lower pectoral muscles.

I find that all parts of the pectoral muscles initially respond best to low (4-6) or medium (8-12) reps. I very rarely include a large number of repetitions for beginners, as I believe that more heavy weights help build the solid foundation that beginners need. I am also convinced that it is better to focus on free weights especially if the chest is yours weakness... In my opinion, free weights develop the pectoral muscles much better than exercise machines.

Now that you understand what muscles make up your pectoral muscles and know about their function, location, and the exercises required to grow them, let's look at some workout programs that can help you build up your chest.

All exercises must be performed exactly according to the rules, because improper exercise becomes a habit that will haunt you and prevent you from achieving great results, or in the worst case, lead to injury. So read the section first.

My 5 Favorite Pectoral Workout Programs

Upper Pectoral Muscles Day

• : 3 sets of 8 reps

Day of the middle section of the pectoral muscles

• : 3 sets of 4-6 reps
• : 3 sets of 8 reps
• : 3 sets of 8-12 reps
• (lowering should take 5-10 seconds): 3 sets of 12 reps

Lower Pectoral Muscles Day

• : 3 sets of 4-6 reps
• : 3 sets of 8 reps
• : 3 sets of 8-12 reps
• (lowering should take 5-10 seconds): 3 sets of 12 reps

Barbell Day

• : 3 sets of 4-6 reps
• : 3 sets of 4-6 reps

Let's talk about killing your breast training. Over the next two months, you will shock your pectoral muscles with this program and will certainly notice growth. We advise you to start ordering shirts for a larger size right now.

You are not happy with your breasts, are you? If it were otherwise, you would not have paid attention to this article. I understand this is upsetting, you train with full dedication, but nothing happens to your chest? Where has progress gone?

Let's assume that you have a good neuromuscular connection and know how to get your pectoral muscles to work, while turning off the deltas and triceps. Let's also assume that you are in good physical shape and are doing your best in your workout. If all of the above is true, then most likely the problem is not with you, but with your program.

There is one common mistake that people do the same exercises in the same order, the same number of sets and reps at the same pace. This does not lead to growth. You must constantly surprise your muscles with new exercises and techniques that you haven't used before. This is where your mistake lies, but luckily I have a ready-made solution for you!

The next three workouts are designed to shock your pectoral muscles, which will inevitably lead to their subsequent growth and progress.

This workout is aimed at training your upper chest. This department is often overlooked by athletes who are more focused on actually lifting weights than on targeting muscle groups. This workout will explode your chest and, over time, make the top of your chest firm like a thick piece of beef steak.

2-3 sets of warming up 4 working sets with increasing weight.
2. Incline press in the Smith machine 4 sets, 6-8 reps
Superset: Hand information in the crossover 4 sets of 10-12 reps Push ups 4 sets to failure.

Exercise technique

Landmine press

Get on your knees and grab the end of the bar with both hands. Keep your elbows close to your body, at the bottom of the movement, touch the upper pectoral muscles with your hands. Push the weight away from you. Keep your pectoral muscles tense throughout the entire exercise by contracting them.

Smith Machine Bench Press

Choose a weight with which you can complete 10-12 reps, while leaving a few more reps in stock. Remove the barbell from the retaining loops and slowly lower it to the top of your chest. Allow the barbell to come to a complete stop, do not let it spring from your chest.

You will feel a strong stretch in your chest as the bar stops in the lower phase of the movement. A delay in this position eliminates inertia and greatly increases the complexity of the execution. Don't be surprised if you can only do 6-8 reps with the minimum weight.

Superset: spreading arms to the sides in a crossover, push-ups

Raising arms to the sides in a crossover and push ups. Take a position on a bench with an adjustable incline. Place the crossover cable attachment points in the lower position. Choose the appropriate weight for yourself and work with that weight. As soon as you complete the set in the crossover, immediately drop to the floor and do the standard push-ups to total refusal... You may be concerned that this exercise will not pierce the middle and bottom of the chest. Don't worry, this superset works well for the upper chest.

Workout number 2. Pre-fatigue method

Breast training will give you an idea of ​​how the pre-fatigue method works. This method is used in pectoral training because many athletes find that their front delts and triceps fatigue before the pectorals are properly loaded. Pre-fatigue through isolation exercise solves this problem.

1. Exercise "Butterfly" 3 sets of 10-12 reps. Increase the weight on each set, and then two more 21-style sets with a lighter weight.
2. Press of dumbbells lying on the bench 5 sets of increasing weight - 12, 10, 8, 8, 6 reps each.
3. Superset: Crossover mixing 4 sets, 10-12 reps. 1 set, 10 reps

Execution technique

Exercise "butterfly"

Chances are, you never did this exercise first on the day of your chest workout. Maybe you wanted to press with fresh energy first, or you just never thought to try this order of exercises. I assure you, if you put this exercise first in your workout, you will be surprised at the new sensations.

Do three sets of steadily increasing weights, then two more sets of 21 style with the following pattern - 7 reps at full range, then 7 reps at partial from stretched position to mid, then 7 reps from mid range to fully reduced position ...

Dumbbell press from the chest lying on the bench

Don't be fancy in this exercise - normal hard work with serious weights. Your pecs will burn from the previous exercise, allowing you to fully work them before the triceps and anterior delta assist muscles fatigue. Squeeze and contract your pectoral muscles vigorously with each repetition.

Superset. Mixing in a crossover, reverse push-ups from the bench

Just like with the butterfly exercise, set your pecs on fire and then do the bench push-ups. In order to load the pectoral muscles more and turn off the triceps, lean forward a little.

Workout number 3. Insane intensity

Another method of developing the pectoral muscles is using the rest-pause method. During this workout, we will apply this method in different variations at different rates, and in the last exercise, we will not release the iron from our hands for 8 sets, while doing 80 to 120 repetitions.

1. Press of dumbbells on an incline bench with a parallel grip 4 sets in the "rest-pause" technique. 10-12 reps
2. Press in the simulator while sitting Different pace. 4 sets, 16 reps (8 slow, 8 fast)
3. Superset Breeding dumbbells on an incline bench 4 sets of 10-12 reps Dumbbell press 4 sets 10-15 reps

Execution technique

Parallel Grip Incline Dumbbell Press - Rest-Pause

The rest-pause method is an incredible technique for doing more reps with more weight. After you warm up, grab a weight you can do 6 reps with, do those 6 reps, then rest for 12 seconds. Then do 3-4 reps again. Rest again for 12 seconds. Do a couple more final reps to failure. Complete the approach. Notice that during this set you did twice as many reps as usual!

Seated Press - Variable Tempo

Take a seat on the bench press machine. Set a weight you can do about 12 reps with. Do 8 reps at a very slow pace. 2 seconds rise, pause at the top point for peak contraction of the pectoral muscles, 4 seconds lowering the weight. Then do 8 more reps in a fast, continuous manner without any pauses at the extreme points of the amplitude. If you can't do 8 reps in the fast phase of the set, just drop the weight.

Suppressor: Incline Dumbbell Breeding, Dumbbell Press

Supersets are very effective where you use the same equipment for both exercises. Perform dumbbell breeding on the bench 10-12 times, and then press with the same dumbbells. It is possible that your pectoral muscles will already be very tired by this time and you will not be able to do more reps.

As with all kneading / raising movements, do not skimp on the weight. Your pectoral muscles need to work well before you start pressing exercises. Save high intensity during the entire workout.

How to use this program

For achievement maximum effect Repeat these three workouts in sequence on your chest workout day. This will allow you to add more variety to your chest workout than your usual program.

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What is required

The development of the pectoral (pectoral) muscles is essential in the training of any athlete. The main nuance is that in everyday activities a person practically does not use them due to the peculiarities of the modern lifestyle. Therefore, in the training room, pumping the pectoral muscles is an indispensable component: without these exercises, it is impossible to build a harmoniously developed body.

General anatomy

The chest is a whole complex of various large and small muscles... In size, they are second only to the back and legs. Therefore, exercises for the pectoral muscles are included in golden three base.

The structure itself implies division into 2 main groups (pectoralis major and minor) and several additional (coracohumeral, anterior dentate, etc.), which are conventionally divided into zones:

• top of the chest;
• middle;



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There is also an additional conditional division into external and internal muscles chest, however, these are just different parts of one muscle - the pectoralis major.

By doing just one exercise, it is impossible to get balanced pumping and visual aesthetics... The function of all small and large muscles in this group is to bring the hand to the body, turning it inward.

Training errors

Exercises for the muscles of the chest have gained universal popularity due to their effectiveness. But at the same time, people admit typical mistakes that interfere with the growth of the strength of this group:

• Mistake # 1. Weighing race. Despite the fact that the pectoral muscles respond well to work with large weights, it is worth remembering that in all basic exercises a decent part of the load is taken up by triceps and deltas. Therefore, it is better to work out the breasts with perfect technique and slightly less weights.
• Mistake # 2. Using only the bench press. It is traditionally believed that this best exercise for the muscles of the sternum. However, this is not quite true. Ideally, supplement it with layouts and be sure to work on benches with different slopes.
• Mistake number 3. Beating. It helps you lift weights more easily and, accordingly, do more reps. However, during bouncing, the impulse component reduces the strain on the pectoral muscles and increases the risk of sprains and injuries.
• Mistake # 4. Simulators are for weaklings. Simulators have a fixed unnatural range of motion, so many are considered ineffective for working out. This is not true. At correct work on simulators, you can improve the performance of a lagging muscle group or focus on a separate beam. Do them after the main basic presses, but before the spreads.
• Mistake # 5. Training in split with back or legs. The basic three "bench press-sit-sit" is only suitable for acquiring basic indicators or for training in powerlifting. In the case when it is necessary to separately work out exclusively the pectoral muscles, the general fatigue accumulated due to the deadlift and gray hair will not allow performing the set of chest exercises with maximum efficiency. The best option is to combine with triceps or biceps.

Exercises

Athletes love to pump their pectoral muscles, as they make them more massive and more solid. That is why over the years of existence professional sports there was a lot of exercises for pumping the pectoral muscles. Anatomical data allows you to pump the pectorals both at home and in gym, due to which these muscles rarely become a lagging group.

To understand how to correctly do certain exercises for the pectoral muscles, we will divide them into main groups. This will allow you to focus on technique and explain the principles by which the muscle group is worked out in the best way.

The chest is pumped using the following groups of movements:

1. Presses.
2. Pullovers.
3. Wiring / information.
4. Push-ups under different angles, including on the uneven bars.

Press

Pressing exercises are the basis for the development of chest mass. These exercises are of such importance because of the maximum number of joints involved in the work. What should you look for when working out your breasts?

• Hand position. The narrower the arms, the greater the load on the triceps. If the arms are set too wide, the load is transferred to the anterior deltas and to the outer regions of the pectoral muscles. The best option is a grip 15-20 cm wider than the shoulders.
  
  
• Bench position. The angle of inclination depends on which chest zone will be worked out. But do not make an excessive tilt, because when the tilt is exceeded by 45 degrees, the chest is practically turned off from the process, and its place is taken by the front deltas.
  
  

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• Body position. You shouldn't work in the lift bridge. Slight natural deflection is allowed. The shoulder blades must be brought together.
  
  

  General Bench Press Technique:

  1. Lie on a bench so that your feet rest firmly on the heels on either side of it.
  2. Take a barbell or dumbbells.
  3. Slowly lower the projectile, trying to keep the main emphasis on the shoulder blades.
  4. Don't bend your neck or do a lift bridge. This is not only traumatic, but also relieves the load from the chest, almost completely transferring it to the deltas.
  5. Smoothly and under control, lowering the barbell until it touches the chest, and the dumbbells - to the lower point of amplitude, squeeze the projectile up.
  6. When squeezing the projectile, do not fully unbend your arms - this will relieve the load from the triceps, and the chest will work throughout the entire approach without pauses.
  
  

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  An important aspect: If you have pressure problems, do not bench press down.

  We should also mention the bench press in simulators. As already mentioned, in the program it is better to put them after the usual presses, but before the wiring. The technique is similar here, only a different position of the body - sitting:

  It is important to adjust the height of the harness correctly to emphasize the middle or upper chest.

  Push ups

  - home analogue of the bench press. The principles are the same for both exercises.

  The focus of the study of the bundles of the pectoral muscles depends on the angle of the body. The only difference is that when working with the body tilted upwards, part of the load is "eaten" by the legs - this is due to a decrease in the weight that needs to be squeezed out. Therefore, this option is more often used by women. In the case of tilting the body down, the situation is the opposite - the complexity of push-ups increases significantly, and the emphasis shifts to upper part breasts.

  As for the width of the arms - it should be wider than the shoulders, about the same as when performing a press with a barbell.

  
  
  Execution technique:
  1. Take an emphasis lying.
  2. Slowly descend, concentrating on the pectoral muscles. The elbows should be spread out to the sides, not back.
  3. Move up with an impulse movement. Hands also do not need to be fully extended.

  Bars

  Is an excellent basic exercise and an addition to the classic bench press.

  The execution technique is extremely simple, but there are moments that require mandatory attention:

  1. It is better to climb the uneven bars from a jump: with a slow rise, the range of motion will not be natural, and the risk of injury will increase. It's even better if you have a stand with which you can easily take a starting position.
  2. Don't over stretch your muscles. Dropping too deep, you risk injuring the ligaments, which will not allow you to achieve maximum strength in the exercise.
  3. The body should be tilted forward slightly and remain in this position throughout the entire approach. You do not need to unbend your arms to the end. The elbows should be spread apart.
  
  
  Many fitness clubs have special simulator- gravitron, which allows push-ups on the uneven bars, making the exercise easier:
  

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  This option is perfect for women and beginners.

  Information and wiring

  Crossover and Peck-Deck stretches, hand conversions are the perfect way to focus on your chest muscles without engaging other groups. Since these exercises are isolation exercises, it is best to place them at the end of your workout.

  
  

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  The set of dumbbells and the reduction of hands in the simulator are completely identical. It is preferable to work out with dumbbells because of the freer amplitude, which allows you to deeper work out the muscles and stretch them. But do not get too carried away and do through the pain, spread the dumbbells to the maximum comfortable angle.
  

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  With the information in the crossover, you can shift the emphasis to the middle and lower chest:
  

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  Or to the top:
  

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  Training program

  It is better to train the pectoral muscles in several stages. For each stage, use your own training program... How to pump up the muscles of the sternum without injury and as quickly as possible, we will consider below.

  Program number 1 - pre-training (home)

  If you have never been involved in strength sports and have a poor physical fitness, it is advisable to devote a month or two to homework. As with kettlebell lifting, independent exercise prepare ligaments and tendons for the upcoming stress. Also, working with own weight reduces the risk of injury.

  Typical program:

  Program number 2 - split "chest + triceps"

  When visiting a fitness club for the first time, a beginner should train according to a fullbadi scheme, when the whole body is pumped in one day. After a few months, with the growth of indicators, you can switch to split - division muscle groups by days. In this case, the chest is most often combined with the triceps, since it actively works in almost all movements on the chest.

  Program number 3 - a separate day for the chest

  An option for experienced athletes who allocate a separate day for each muscle group.

  Outcomes

  Concluding the conversation about what exercises to pump up the pectoral muscles, we note that the base cannot be excluded. But we would not recommend using the bench press exclusively. The best option will alternate with an incline press 30 degrees up / down.

I really like to train on various machines and free-weight machines. Sometimes I even buy a one-time membership to try out the equipment that is not in my gym. However, as much as I love machines, when it comes to a weight training program, I go for the good old base.

Therefore, my chest training program is very simple and includes only four (or rather four and a half) exercises. About why I included them in the complex and how exactly they are made, will be discussed further. But first…

Warm up before chest workout

Why warm up before working out the chest, I will not talk, and I will also keep silent about the importance of warming up and triceps. But I'll tell you about two important aspects preparation for performing exercises for pumping pectorals, which few people know about:

• Back warm-up... The back is the antagonist of the chest, just like the triceps in the biceps or in the quadriceps. At first glance, it seems that it makes no sense to waste time on their warm-up, but any professional will say that the back is actively working in any basic chest exercise. Therefore, before starting the workout of the chest, the back must be warmed up. This, albeit not much, but improves the quality of any pressing movement. I warm up my back in the gravitron, doing 2-3 sets of pull-ups for 12-15 reps until the feeling of light blood filling in the lats.
• Breast pumping. Having “pumped” blood into the pectoral muscles, I manage to control them more easily during the main exercises of the complex. Therefore, before starting to perform it, I do 3-4 approaches with minimal weight. I did not choose this exercise by chance, because it loads the entire array of pectoral muscles at once and ideally copes with the task of filling them with blood.

Of course, you can refuse such a prelude to training the pectoral muscles, so as not to waste time and precious glycogen and immediately take the bull by the horns, moving on to heavy presses.

To be honest, these "chips" are not mine, I overheard them in an interview with Kai Green. So, this is not a gag, but two professional training secrets of people who know how to pump breasts well.

Output: correct pumping of the chest begins with a warm-up of the back and light pumping.

A set of chest exercises

Exercise 1. Incline Dumbbell Press

Volume: 6 sets of 7-9 reps each. Why exactly a dumbbell press, why on an incline bench and why as many as 6 sets? I explain in order:

Why does the pumping of the pectoral muscles start from the top?

I (and most tall people). Therefore, to start pumping the pectorals with the exercise to the top is logical and natural. The principle of priority in action - the lagging muscle (or part of the muscle) is trained first.

12 Best Chest Exercises to Swing Your Breasts Right

While we are full of energy and nervous system cheerful and ready to work, a similar technique will allow you to use in exercise Weight Limit and make the exercise itself more effective. For this reason, everyone is a pro. Pumping the upper pectorals is the "nail" of any well-designed program.

Why am I pumping my chest with dumbbells and not a barbell?

I know people who have built great upper pectoral muscles with the bent over press, but there are very few such unique ones. Pressing the bar, even on a horizontal bench, even on an incline bench, loads everything (front delta, triceps, lower chest), except for the top. The only exception is the guillotine press, which I talked about earlier. According to Vince Gironde, the guillotine press is the best exercise for pumping chest muscles. Classic barbell presses don't even breathe into the navel.

Bent over dumbbell press - the main exercise for pumping chest muscles

I really enjoy doing the guillotine press, but I naturally have very strong front delts and they frankly steal the load from the chest in all exercises with a barbell. But the dumbbell press does not close the body into a rigid frame, so the load is not the front deltas in it is lower than in the barbell press.

In addition, the incline dumbbell press allows you to stretch the pectoral muscles at the bottom and contract them at the top. So that 2: 0 in favor of the dumbbells. But I cannot say that this exercise is simple, in technical terms, it is more difficult than the barbell press and therefore not everyone can get the proper return from it. I propose to watch the story about the errors in performing the dumbbell bench press in an incline:

Incline dumbbell press, execution errors

Why is the incline dumbbell press as many as 6 sets?

All complexes of exercises on the chest, as a carbon copy, will bequeath to do 4 approaches in each exercise, but since my goal is to pump the upper pectorals (lagging behind in development), why not increase the volume of work by one and a half times?

Also, I start the bent over press, setting the angle of the bench to 45 °, do two sets and decrease the angle. I do two more approaches and again reduce, already to 30. Thus, I pump the upper section at three different angles, which allows loading the chest areas, which usually take time off from work. For these reasons, there are 6 approaches.

Output: any chest training program should start from the lagging area and spend maximum time and energy on eliminating its lag.

Superset on the chest. Exercise 2 and 3.

Dumbbell press on a horizontal bench with a wide and narrow grip

Volume: 5 sets of 8-10 reps. Why superset and why does it have two dumbbell presses?

Why pump your breasts with a superset?

Are two exercises performed without interruption. This technique is shock and forces the body to connect all available in reserve muscle fibers to deal with it. In other words, a superset to the chest (and any other muscle group) is a great method of gaining muscle mass.

You can combine any exercises into supersets, but my task is to pump the pectoral muscles for mass, so I include two basic exercises with dumbbells in it. Among other things, this allows you to shorten the training time.

Note: I do both presses while holding the dumbbells with a parallel (neutral) grip. Many underestimate him, but he, meanwhile, allows you to hold heavier shells and take much more care of the elbow joints.

Dumbbell press neutral grip lying, loves to use Branch Warren. So this is not my know-how either.

First exercise, dumbbell bench press wide grip(I mean, with a wide set of arms), pumps the outer sections of the chest, stretching it in width. And the second, aiming, while forcing the muscles to work in a contracted state.

Such a superset on the chest allows you to load the external and internal muscles of the chest in one fell swoop, and to do it quickly and extremely efficiently. There are not many exercises for training the middle of the chest:

• convergence of hands in a crossover
• butterfly in the simulator

But their effectiveness pales before the dumbbell press. narrow grip... If only because this exercise is basic and, in addition to the very middle, loads a wider area of ​​the chest, making it truly powerful.

Output: superset on the chest is a shock pumping technique for the pectorals, aimed at increasing the volume of muscles and improving their shape.

Exercise 4. Push-ups on wide bars

Volume: 4 sets of 10-12 reps

This is the last exercise for pumping pectorals and the penultimate one in our complex. Its task is simple - to additionally stretch the pectoral muscles and make them as wide as possible. A wide grip dumbbell press pulled them in a horizontal plane, and push-ups on the uneven bars do it in a vertical plane.

There is nothing unusual about this exercise, except that it is performed without weight and with a slowed down phase. The task of the dips in my pectoral training program is not to increase the mass of the already large lower pectoral muscles, but to stretch and give them maximum width. but making it wide is much more difficult. For this reason, I advise you to do push-ups on the uneven bars without weight. Slowly and under control.

Note: unfortunately, because of the triceps I received many years ago during training, I cannot do push-ups on the uneven bars, so I do the exercise in the gravitron. This is the only deviation from the basic exercises on my part towards the simulator.

Output: push-ups on wide bars - an exercise for stretching the chest in a vertical plane.

Exercise 4.5. Army press with a barbell

Volume: 3 sets of 15 reps

Stop, stop, you say, the army press is a shoulder exercise, not a chest exercise, what does it do in this weight training program? Yes, indeed, standing chest press is classic exercise for shoulder girdle... But I include it in a set of exercises for pumping pectorals for a different reason ...

The load during the bench press falls on many large and small muscles, but I'm only interested in one - the subclavian. It is a very small but important muscle. And its importance is that, increasing in size, it covers the collarbone, being in fact the uppermost section of the pectoral muscles. If the subclavian muscle is not developed, the top of the chest remains empty.

And so, by the time of execution army press, my delts and triceps are already so tired from dumbbell presses that they no longer respond to the load. This means there is a chance to pump a small but extremely important section of the pectoral muscles and make it grow a little. True, the technique of performing the army press differs from the classical one. I do it like this:

• I press my elbows tightly to the body, so that they squeeze my chest, I strain my pectoral muscles and protrude forward and up, and I bring my shoulder blades together and lower them down
• I hold the body as straight as possible, and I do the press in a shortened amplitude (I do not fully straighten my arms at the top, and I do not put the barbell on my chest)
• I lower the barbell in a controlled manner, deliberately keeping the upper chest in a strong tense state throughout the entire approach

The peculiarity of the army press is that the vector of movement in the exercise is almost vertical, so the load for the upper chest is unusual, and for the most subclavian, it is extremely stressful.

The army press is also an exercise for pumping chest

I decided to try using the army press in the chest training complex after reading about Denis Wolf's workouts. Because of its tall, it was difficult for him to pump up the upper pectoral muscles and only with the help of a standing barbell press, he managed to solve this problem.

Output: the military press at the end of the chest workout allows you to pump the subclavian muscle and gives a chance to complete the creation powerful top chest.

What are the benefits of such a breast training program?

Of course, there are other pectoral mass training programs. But this one, in my opinion, has a number of advantages:

• Specialization... The main emphasis is on the pumping of the upper pectorals. It takes to work on this site maximum amount time and effort. This allows you to quickly eliminate its developmental lag.
• Time... In total, there are 18 (including the army bench press) working approaches, so high-quality breast pumping takes only 30-35 minutes. This means that all exercises are done with maximum working weight and maximum mental concentration.
• Full study... All sections of the chest are loaded from top to bottom and from the middle to the outer edges. Pumping the upper chest is of course a priority, but you shouldn't forget about other departments either.
• Muscle fibers... Various are involved in the work, due to the fact that the exercises for pumping the pectorals are performed with a repetition range from 7 to 15.
• Effectiveness. The program includes the most effective basic exercises for each separate section of the chest. Thanks to this, the rate of weight gain in the breast increases.

Output: such a weight training program rationally uses time and effort, while at the same time it allows you to pump up large, wide and well-developed breasts.

Conclusion

I hope that the story about my chest training program will be interesting and useful and will allow you to simultaneously and significantly increase the volume of the chest, and improve their shape. May the strength be with you. And the mass!