Breast exercises: exercises, program, results and feedback

All professional athletes do not hide that at the beginning of their career, they began with the development of the muscles of the chest. So it's already started that, having crossed the threshold of the sports hall, the beginner immediately falls on a horizontal bench and begins to squeeze the bar from his chest. Therefore, the speech in this article will go specifically to the pectoral muscles.

The reader will learn what constitutes a breast training. Exercises, program, results and feedback from professionals will help a beginner to more efficiently and quickly develop the necessary muscles.

Features of large muscles

Yes, the chest, like back and legs, refers to the large muscles of the human body. Accordingly, the approach in terms of development here will be individual. It should be noted that the muscles of the chest are complex and consist of several components. Among athletes it is common to divide this muscle into three components: the upper, lower and middle part. However, the training of the chest in the room also provides for the development of the internal and external parts of the thoracic muscular section.

From the outside it reminds the designer. Someone is chasing the width and paying attention to the upper outer part of the hull, and someone is interested in a powerful torso with a bulging chest - here the athlete has to focus the load on the middle part of the hull. On the other hand, such construction is interesting because any athlete can independently create a figure of his dreams.

Preparation for training

The training program for the chest always begins with a warm-up. Both beginners and professional trainers are advised to conduct a 5-minute warm-up warm-up and perform several light, but intensive exercises. And then it turns out that all beginners for warm-up enough to perform one easy approach with a little weight. And then there is a lot of questions to specialists who make training programs regarding the lack of growth.

It's simple - in all pressures not only the muscles of the chest are involved, but also the so-called muscle stabilizers. These include biceps, triceps, deltoid muscle and fibers of forearms. Therefore, in the mandatory warm-up before training and include push-ups on the uneven bars, which effectively clog the muscles-stabilizers. Here it is a worthy warm-up before the beginning of classes. A swing hand in the hand is best done during the morning exercise , but not before the training of the muscles of the chest.

Working at home

Many beginners believe that training a breast at home is no less effective than training in a gym. Yes, at the initial stage it is so, but the human body quickly gets used to the stresses and requires something more to continue growth. However, not everything is as bad as it seems. There is a mass of worthy simulators and accessories, which, albeit partially, but still able to replace a newbie sports hall.

• Push-ups in the lying position. In fact, this is a whole complex, which allows you to fully work out the muscles of the chest. After all, you can not just press up with different hands (narrowly or broadly), but also from different angles - from the floor, from the chair or head down, with your feet on the raised platform.
• A large expander. Yes, it's quite an inconvenient device, but it's better to wiring it at home. By the way, the expander is better to buy a set with springs. So, at least, you can control and change the load.
• Bars. It's all clear, Push-ups on this machine completely replace the bench press from the chest in the lying position. The only nuance is the risk of injury.

Rapid addiction

Athletes engaged in sports halls already know for sure that their body quickly gets used to the loads, and for effective muscle training requires constant stress. Any complex, which includes breast training, necessarily includes substitute exercises. In general, this applies not to the angle of inclination, but to sports equipment. Athletes simply change the bar to dumbbells. And it's effective - the muscles get stressed out, and growth takes place.

It is also recommended periodically (once every 2-3 months) to change the exercise in some places. Yes, not everyone will like at the beginning of training to press the bar from the chest head down, but it is still necessary to force the muscles to somehow react to the load.

Combined workouts

Most athletes prefer to visit the gym 3 times a week. Here, and there is another problem - in fact, in three days not really pumping all the muscles of the human body. There are not many options for solving the problem:

• Stretch the whole complex for 5-6 days, allocating to each group of muscles one workout;
• To visit the hall more often;
• Combine several muscle groups into one workout.

Most athletes like the third option, so the training "chest-arm" is so popular among all athletes. Convenience here is that these two muscle groups are mutually exclusive. Having efficiently pumped the breast, the athlete does not have to invest much energy and energy into training the hands - the little muscles have been crammed for a long time, and they need only attention to work. The circuit works in the opposite direction - after disabling the biceps and triceps with the pectoral muscles it is easier to "negotiate".

Complex combinations

But the training "chest-legs" is completely contraindicated for beginners. The fact that an unprepared organism will be hard to cope with the load of the two basic muscles. And if the beginner still wants to stop on such a combination, then one has to get acquainted with some conditions, without which there will simply not be a result.

Leg training requires a lot of energy from the athlete, so start the combination better with the bottom. And on the feet should be allocated no more than three exercises. This can include squats, lunges, press or Romanian draft. After that, a small 10-minute break is required to restore glycogen in the liver and reduce the pulse rate. Then you can start to load the pectoral muscles. Again, it is worth doing no more than 3 exercises (presses at different angles and wiring).

Control shot

Many newcomers have already noticed how the chest is inflated after training. Professionals call this not otherwise than "Pump". It is believed that this is a remarkable result after an effective workout, which forces the muscles to grow. At this stage, any athlete has two ways of development, which he can choose.

If growth is important for a beginner, then after reaching the maximum "pampa", you should complete your breast training and switch to other muscle groups. Naturally, after training, you should take up the absorption of foods high in protein and carbohydrates.

But athletes who want to lose weight quickly, "Pump" signals that it's time to effectively spend fat deposits. Professionals recommend "finishing off" pectoral muscles with intense push-ups, wiring or work with dumbbells. It is important not only to kill the muscles, but also to increase the pulse, forcing the blood to move faster through the vessels.

Method of building exercises

Breast workout is not as simple as it seems at first glance. In addition to the exercises themselves, there are a number of techniques that you need to get to know more closely. First, we are talking about the intensity of the training itself. Rest between the approaches should be minimal - the muscle should not relax. If there is a significant reduction in strength with a 40-second break, then this is the problem of the body itself, and the beginner should think about the development of endurance, and not about increasing rest.

The second factor is the placement of the training itself in the overall complex. Breast training is best done after an easy workout. In general, professionals recommend that the whole complex be divided into complex and simple workouts, placing them in checkerboard order. So the body will be easier to recover.

We must not forget about the exercises themselves. They must be different and mutated - one can not press each barbell from the chest on a horizontal bench. Yes, the weight will be able to move from the dead point, but this achievement will be one-time, after which the athlete will come a prolonged stagnation. Therefore, the muscles need to be loaded constantly in different ways.

Finally

As practice shows, breast training is, albeit effective, but still the most difficult exercise in big sports. Therefore, when you first visit the gym, you do not need to immediately lie down on a bench under the bar and do a press. Here we need a slightly different approach. Professionals recommend starting with small steps - push-ups from the floor and wiring of dumbbells. Thoracic muscles are better to be hammered on the sly, increasing the load day by day. Only this way you can come to some result.