It’s strange that neither girls, but also men want to pump chests . The principles of training are directly opposite, this applies to all muscle groups, but in this case especially. If women focus on the upper fasciculus and tensile exercises, then men increase the mass of the lower fasciculus of the pectoral muscles, but everything in order.
The pectoral muscles are a large muscle group, which is have three parts: the upper pectoral muscles, the lower chest and the middle of the chest. It is important to know to pump up the chest. The lower part of the pectoral muscles is the most developed genetically, therefore it steals the lion’s share of the load. This happens always and everywhere – a stronger muscle, all other things being equal, always takes on more pressure than weak muscles. Thus, the body saves energy, and it uses weaker muscles only when the strong muscle no longer cope with the load.
Therefore, to evenly pump the chest, the athlete must perform special exercises that force the body to pump those areas of pectoral muscles, which he usually does not strain. To do this, use an inclined bench, the position of the hands, dumbbells and other tricks. But the training of the pectoral muscles differs in its tasks, it can pursue the goal of building muscle mass, adjusting the proportions, increasing the strength and “drying”. In this regard, the training program will be different.
Increasing the muscle mass of the pectoral muscles, you must perform basic exercises, with an emphasis on the target muscles. The first thing here is technique. If, during the training of strength indicators, you must include many muscle groups, then the situation is exactly the opposite.
They pump chest by three exercises: bench press , press at an angle and bars with a wide grip with additional weights. In this case, it is necessary to observe microperiodization. chests can be shaken twice a week, with training programs aimed at pumping chest. It will be best if at the beginning of the week you do a bench press in four working approaches for 8 repetitions, and at the end of the week, two days before the next training of the nurses, the bars with weights and press at an angle in the range of 12 repetitions.
This pattern of training will allow you to progress the load, on the one hand, and on the other hand, to pump the lagging pectoral muscles, which will enable you to evenly pump your chest. The leading pectoral fascicle is the lower chest, the upper and middle lag behind. Therefore, the bench press that pumps the bottom, the athlete must perform with the bar, and press at an angle with the dumbbells. The bars with weights help to perfectly pump the middle of the chest.
Workout for mass
During the workout on the mass, you must perform the exercise with the appropriate technique. During the bench press, the legs should be on the bench, and the elbows should be spread apart, so that when the barbell touches the chest, they form an angle of 90 °. The use of dumbbells, during a press at an angle, will allow the use of muscle stabilizers, which will help to deepen the load.
But do not do isolation exercises! Leave this until you adjust the proportions. And now remember , we train only with basic exercises, we train our chests twice a week, we do not try to take more weight than we can, but we follow the technique and stress the load on the pectoral muscles. Observe these rules, and it will not be difficult to pump up the chest!
Chest pump: quality
Unlike the set of muscle mass, where the athlete is interested in the massiveness of the muscles, in this case they are interested in their shape. The reasons why an athlete can ask a question of adjusting the proportions are two: a section of the pectorals lags behind, or the athlete has a narrow backbone.
In the first case, it may lag, either the upper fasciculus of the pectoral muscles, or the middle of the chest. Accordingly, doing exercises is necessary precisely those that can help restore imbalance. First of all, this is a press at an angle and the bars with weight. But the bench press will have to be deleted. Instead of bench press, turn on the training program by pressing the head down and wiring with dumbbells .
The functions that the bars and the press do at an angle, you already know – these exercises allow you to pump upchest. The wiring with dumbbells allows you to stretch the pectoral muscles and well accentuate the load in the middle of the chest. Pressing down the head pumped the bottom of the chests, stop, but after all, it was just that the bottom of the chest was always leading! Right! But this exercise will help to draw the lower pectoral muscles, lifting the chest up.
To expand the backbone, you have to allocate a separate workout. It is important to note that it only makes sense to pump the chest in this way if you have not yet closed the growth zones, which means that the years are up to 25. The essence of the training is to expand the chest. To do this, you will need a superset, which consists of squats with a barbell and pullover.
Squats with a barbell should be performed with a light weight in the range of 20 repetitions, while breathing deeply. You may even need a pranayama technique, you should breathe in as deeply as possible and quickly exhale on the effort. One repetition should take at least 6 seconds. After you do the sit-up approach, you need to go to the pullover. Pullover You will also perform deep breathing, doing an exercise of at least 12 repetitions in one approach.
Perhaps, training for weight and chest adjustment can be combined into one system, in which at the beginning you pump a lot of muscles, and then adjust their shape. It is important to observe the right technique, which improves neural communication, and the sequence of training. But remember that these are the basic rules for training the pectoral muscles, that to pump up the chest, or another muscle group, you need to choose the right training program that will suit you. After all, you can enter the phase of overtraining, or a plateau, maybe you have reached your genetic limit, etc., so, following the basic recommendations of the training, choose the training program that will be most effective for you at the moment.
Pump up chest: strength
To train the strength of the pectoral muscles it is necessary to perform basic exercises, but in contrast to training for weight, in low frequency repetitions. This is a bench press. The technique of the exercise will be specific, you will have to make a bridge, remove the shoulder blades, turn the elbows to the body, lowering the bar, you will touch the solar plexus, and your hands will be pressed against the body.
With this technique, the triceps, the latissimus muscles of the back, legs and shoulders will receive the most part of the load, which does not help to pump up chest. But you can take more weight, which will stimulate your fast muscle fibers to grow. Often, bodybuilders neglect such techniques, after all, this is an exercise for powerlifters, but they do it in vain. The fact is that micro and macroperiodization is very useful.
The more varied the load you give your muscles, the more effective your training. The body has to adjust, so there is less chance that you will have a plateau. Because the load is different, the chance of overtraining is also less. Moreover, increasing your strengths, you can easily progress the load when pump up chest for weight. Therefore, to pump up the chest, training different muscle qualities, it is easier than “hammering” one and the same training program.
It is necessary to train the chest even when you are trying to burn subcutaneous fat. But getting rid of excess weight is not a matter of training program, but a diet for weight loss. In this case, the most suitable is a sports diet, as for pectoral muscles during this period, the training program should be aimed at preserving the muscles, and not getting rid of fat, and even more so it makes no sense to try to pump up chest.
Forget about aerobic exercise! If you do not take anabolic steroids, then just “burn” all the muscles. On the contrary, you must train with large training scales. It is best to do bench press for 6-8 reps. Otherwise, in conditions of calorie deficit, the body will use muscle as energy, not fat. The muscles are full of glycogen, so if you do not make your body think that the muscles are vital to it, then it will “eat” them first.