The training of each muscle group has its own specificity, there are not many good exercises, you need to be able to use them correctly. Pectoral muscles are a large group, you will have to make a lot of effort to strengthen them, make them stronger and achieve noticeable growth. This is useful information for those who want to pump up the pectoral muscles – features of the Working Group, the best exercises with different types of loads, what you need to know and take into account when organizing training and diet.
Each muscle group has its own specificity, knowing good exercises for pectoral muscles is not enough for men, you need to be able to use them. The chest is a large muscle group, for its development, exercises with different types of loads and considerable weight are needed.
The most winning strategy is to train the chest and back in one day, because these are the antagonistic muscles. The peculiarity of the work of antagonists is that as long as one muscle or group is tense, the second gives resistance, the effectiveness of the exercises becomes lower. If you simultaneously train antagonists, they will tire evenly, resistance will decrease.
What exercises to use?
To train the muscles of the chest, use classic exercises in simulators or with free weights. There are also isolated exercises for the detailed study of the muscles of this group, but they are intended for professionals who perform basic exercises easily and in large numbers.
male torso
Recruiting a lot of exercises in the program of each workout will be a mistake. Pectoral muscles do not need much action, they need a lot of weight. Large-means above the one to which they are accustomed. By training with the same weights, one can expect that the muscles will become stronger and stronger. But they will not grow in such conditions. The technique when exercising is more important than weight, so the weight should be such that you can work with it correctly.
Features of breast training
Before each workout, you need a good warm-up, in particular-joint Gymnastics. When training the chest, a large load falls on the elbow, warm-up will prepare the joints for safe work.
You can not load the pectoral muscles more than 2-3 times a week, their recovery between loads takes at least two days.
Beginners will have enough of a program of three exercises, each done in two or three approaches. The number of repetitions depends on the goal, 6-8 repetitions correspond to the task of increasing strength, 10-12 – muscle growth.
If the weight allows you to do 15 repetitions or more, it must be reduced. The load should be such that you can not do more than 12 repetitions with it.
The lower part of the pectoral muscles responds better to loads and grows faster, so most loads need to be directed to the upper part, it grows more slowly.
Negative exercises work perfectly when the weight should not be raised, but slowly lowered. From three of these exercises you will get a very difficult workout.
SIMILAR MATERIALS
Exercises to relieve fatigue exercises to relieve fatigue
Running exercises for warm-up running exercises for warm-up
The best exercises for pectoral muscles
Most exercises are performed with dumbbells and dumbbells, the work with these shells is different. The bar gives a uniform load on the joints, exercises with it are less dangerous. Dumbbells allow more detailed study, including stabilizing muscles.
Basic elements
Bench press, nothing can replace this exercise. Lying on the bench, the bar is held by the hands above the chest, it descends and is pressed again before returning to the starting position. The higher the head, the stronger the load on the upper part of the muscles, the more the handle is already taken – the more load the inner part of the pectoral muscles receives.
Push-ups can be done not only in the room, they must be low so that the chest touches the floor. Just like when working with a bar, you can change the position of the hands and redistribute the load. To strengthen the resistance, wear a backpack with something heavy on your back. In order to work the upper bundles of the pectoral muscles, it is necessary to widely lay out the hands and push them forward to protrude beyond the line of the shoulders.
To draw the relief, make push-ups on one hand.
Another version is pumps on the bars, when performing them, the load is redistributed due to the fact that the body leans forward. It is necessary to leave the body down until the bars are on the same line as the armpits.
Isolated elements
Designed for more detailed study of muscles. For the muscles of the chest, the best isolated exercises are information and dilution of the arms with the use of weight. Isolated exercises on pectoral muscles for men give a large load to a certain part of the muscle, they can be included in the program provided that the ideal technique for performing the basic elements.
When training large muscle parts, including the chest, the load should be proportional to the level of preparation. Between strength training exercises, you need to perform stretching exercises, paying special attention to the joints of the upper limbs.
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