What will help enlarge the chest? Expanding the chest How to expand the chest and shoulders.

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Many men dream of a sporty figure: broad shoulders, toned abs, strong legs. But massive shoulders look ugly on a narrow chest. Before training, future athletes should learn how to expand their chest. The upper shoulder girdle increases not only due to muscle mass, but also due to cartilage and bone tissue.

The process is effective at a young age. Mature men can also have their breasts enlarged, but they will have to spend more time and effort.

What does anatomy say?

The rib cage includes the ribs and costal cartilages. They are connected to the sternum. The muscles of the torso are attached to the chest. Cartilage is elastic and can stretch. They are able to increase the length of the arch of the ribs and expand the chest. In guys, cartilage finally ossifies when young people turn twenty-five.

Between the ribs are the intercostal muscles. Increasing in size, they significantly expand the upper shoulder girdle. You can rock them even after 25 years. Often, adult men enlarge their breasts by swaying the intercostal muscles.

How to use equipment

Exercises that expand the chest are limited to a few types. To perform them, special equipment is required. Classes take place in the gym, but they can also be done at home if you have the necessary equipment.

1. The main exercise - or dumbbells. Stand up straight, grab a barbell or dumbbells, but don't chase the scales. Select such a mass that you can comfortably do the exercise. Squat down while inhaling, rise up while exhaling. Between each squat, take one deep breath and exhale forcefully. Repeat 5 times. Take two deep breaths between five squats. Then 3 breaths, 4, 5 and 6 breaths for every five squats. Having finished this exercise, you need to immediately proceed to the next one.
2. The second important exercise is called. It helps stretch the chest. Lie down on a bench or lean your shoulder blades on it. Lift dumbbells (choose light weights) and place them behind your head. Lower the dumbbells slowly, while inhaling, hold for a few seconds. Then exhale sharply and lift the dumbbells from the bottom point with a sharp jerk.
3. . The exercise is done while lying on a bench. In your hands is a barbell, taken with a wide grip (20 centimeters wider than shoulder level). Inhaling, lower the equipment until you touch the bar to your chest. Stay in this position for a couple of seconds, and while exhaling, return to the starting position.
4. – grab the horizontal bar so that the distance is 20–30 centimeters wider than shoulder level. Hang on the horizontal bar for a couple of seconds, inhale and slowly pull yourself up. Elbows should remain at the same level. Pull yourself up until your chest touches the bar. Lower yourself as you exhale.
5. . Stand straight with your feet scissored as if you were preparing to squat with a barbell. Take the barbell from the trapeze, step back a little, scissor your legs again. Push the inventory up sharply. Smoothly lower the barbell behind your head to ear level. At this time, inhale the air. Then push the barbell out again while exhaling forcefully.
6. . Squat under the barbell, stand with it (the equipment should be located on the deltoid muscle). Make sure your back is arched and your head is raised up. The toes of the feet are parallel, and the center of gravity is on the heels. Sit down slowly, then stand up with a sharp push.

Exercises at home

There are two exercises that do not require special equipment. They are done at home, between strength training sessions. They are designed to stretch the chest.

1. - This is a unique type of pullover, but it is performed while standing. The exercise is done at home, since no equipment is needed. Go to the corner of the wall, lean your palms on it, placing them above your head. Stand so that your back is arched in the lumbar region, and move your buttocks back. Then relax your abs, straightening your chest. Reach down, stretching the pectoral cartilage. Ryder's exercise is included in chest stretching sets and other training complexes.
2. The sun is an exercise for stretching the pectoral muscles. It is done using sticks, bars or ordinary rubber bands. Take the equipment with a wide grip. Lift it above your head, twist your arms behind your back. Inhale while scrolling, and exhale while returning to the starting position.
3. Breath holding - exercise is done for a long time every morning. The optimal period is three months. Stand straight, clasp your hands at waist level and inhale as deeply as possible. Hold your breath and at this time raise your clasped hands, stopping them at chest level. Try to move your arms to the sides, at this time you should feel the resistance of your hands. Hold this position for a few seconds, exhale and return to the starting position. Repeat the exercise 15 times.

How to make a complex

Training sets should be performed every other day. While resting, do Sun and Rider rows. They can be performed both in the morning and in the evening. Repeat three training cycles (4,6 and 8 weeks), the break between them is 1 month.

An example set looks like this:

• squats with deep breathing;
• pullover;
• wide grip pull-ups;
• wide grip barbell press.

Pull-ups and wide-grip barbell presses can be replaced with front squats or standing barbell presses.

All exercises should be done 15 to 30 times. Repeat 6 – 10 approaches.

The narrow chest in men will gradually expand. But this is a long process, even among young men. Trainers advise taking breaks between cycles, during this period of time you should pay attention to standard exercises, then return to pumping the chest and stretching the cartilage.

This algorithm is the most efficient. Sometimes, as a result of changing training, there is a low percentage of muscle loss, but the final result is worth it.

Many people want to expand their breasts. The main reasons are attractive appearance and maintaining athletic shape. In addition, regular exercise improves health.

• Start and carefully record the exercises you perform. This will increase self-control. The key to success is systematic and regular training.
• Be sure to monitor your breathing during the exercise. Proper breathing is an important condition for any workout. During relaxation, inhale, and at maximum load, exhale.
• Don't forget about rest. In the early stages, it is best to train every other day to allow your muscles to relax.

Nutrition rules

For intensive breast growth, you need to eat right. Young people should eat healthy foods that are “building” materials.

• Include foods rich in carbohydrates in your diet. But we are talking about complex carbohydrates (cereals, durum pasta, legumes). , baked goods, sugar will not help.
• Include fats in your menu - vegetable oils, nuts, seeds, fatty fish, etc.
• The main building material is proteins. Every day you should consume at least 400 grams of protein foods: meat, seafood, fish, eggs. It is also worth including fermented milk products in your diet.

Don't forget about fresh vegetables and fruits. The fruits are rich in vitamins and mineral elements. They will help support the body during heavy strength loads.

How to expand breasts at a young age

The effectiveness of young people’s training is proven by their photos before and after regular exercise:

Expansion of the skeleton occurs easily in adolescents. Ages up to 18 years are the best time for bone growth and skeletal development. In subsequent years, bone growth slows down. If you perform the whole set of exercises, the effect will be, but not so pronounced. Young people can also build muscle. Fiber hypertrophy occurs within two years. But the muscles deflate in the absence of training, and the width of the bones remains forever.

A teenager should perform a set of exercises to expand the chest, but select light weight dumbbells or barbells. Initially, it is recommended to choose a weight of 5 kilograms, then increase it to 10 kilograms. During training, pay close attention to your breathing technique and fully follow the trainer's recommendations. Over three complete cycles, young people under 20 years of age can expand their shoulders by 4–6 centimeters.

What to do after 25 years

It is believed that cartilage tissue hardens with age. The optimal period during which the chest expands easily is up to 20 years. From twenty to twenty-five years old the process becomes more difficult. But after a quarter of a century, it is no longer possible to pump up the chest by stretching the cartilage tissue. But it is possible to build up the intercostal muscles and shoulders. Due to the volume of muscles, the width of the chest will increase.

Men are recommended to choose a set of exercises that will help build muscle mass. It is advisable to seek help from a trainer; he will select a suitable set, guide breathing and tell you about the intricacies. You can choose the complex yourself, focusing on the expected results.

Conclusion

A wide chest and pumped shoulders are the dream of many men. It is better to start training at a young age. Up to the age of 20, you can easily expand your breasts. After 3 full cycles, the volumes increase to 6 centimeters. From 20 to 25 years of age, growth processes slow down. At a later age, cartilage hardens and cannot be stretched. You can expand your chest by building muscle mass.

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Every man dreams of becoming the owner of broad shoulders. But then a problem arises: broad shoulders look ugly against a narrow chest. This means that it is necessary to expand the chest and shoulder bones. There is an opinion that it is possible to expand the upper shoulder girdle not with the help of muscle mass, but with the help of cartilage and bone tissue. In this article, you will learn all about how to expand your chest.

The main expansion of the chest occurs due to the stretching of the cartilage that, in the front of the torso, attaches the ribs to the sternum. But many experts believe that sternum-expanding training is ineffective. But it is noted that in young people under 25 years of age there is a positive effect of bone growth. And also in men after 25 years, a positive result is noticeable due to hypertrophy of the torso muscles, therefore creating the effect of a wider chest.

Since our bones grow throughout our lives, we just need to help them a little. Bone growth depends on many biologically active substances, one of which is growth hormone, secreted by the pituitary gland or artificial. Accordingly, it can be noted that physical exercise helps active bone growth, therefore, by increasing the load on the skeleton, you actively promote bone growth and trigger renewal processes. This is why sternum widening training is more effective for young people between 20 and 25 years old. Because their chest shape is still changing.

To make your bones thicker, you need to do strength exercises. Why? Since it is precisely because of the division of cells on the inner surface of the periosteum that new layers of cells and intercellular substance are formed. Which, in turn, makes the bone thicker. Therefore, bones grow in width throughout a person’s life, but in length - only up to 25 years, since bones can grow in length only as long as the shape of the chest is formed. Accordingly, if you want to achieve an expanding effect on the chest, then do it at a young age. Therefore, you will have less and less chances to expand your core.

What determines the effect and rate of bone growth?

If you want to expand your shoulder bones, you first need to increase the length of the bones. To do this, you need to ensure good hormonal levels and physical stretching of the bones. Special strength training will help you with this. Using chest expansion exercises, you can provide a stretching effect on the bones and also trigger the release of growth hormone. Many athletes inject artificial growth hormone to improve the process of expanding the width of their shoulders and chest.

But let us repeat once again that the effectiveness of chest-expanding training depends on:

• Firstly, it depends on age. This should be done before the age of 25, after which it is completely pointless;
• Secondly, the more growth hormone in your blood, the more effective the training will be on you;
• Thirdly, it is necessary to properly organize the training and perform special exercises. You should feel that moment that your bones are “stretching”;
• Fourthly, to increase your shoulder bones, organize your nutrition and rest. Sleep at least 8 hours, as growth hormone is produced during sleep. And your diet should be rich in potassium and other nutrients that play a key role in the formation of bone and cartilage tissue.

Exercises to expand the chest.

If you are looking for an answer to the question of how to expand your chest, then you need to include the following exercises in your strength training:

• Breathing squats. While performing this exercise, you should do a lot of squats with moderate weight on your shoulders. Between the first five repetitions, take 1 deep breath. Between 5-10 repetitions - 2 inhalations and exhalations, between 10-15 - 3 inhalations and exhalations, and so on;

• Pullovers are effective exercises for expanding the chest and shoulder bones. It is best to do it immediately after breathing squats. Starting position: lie on a bench and take a barbell or dumbbells weighing about 10 kg. Performing the exercise: fill your chest with air and lower the barbell or dumbbell behind your head; this must be done slowly and without straining the abdominal cavity. At the lowest point, stop for a second. At the exit, return to the starting position;

• The Rader Row is a pullover variation performed while standing. The advantage of this exercise is that you don't need sports equipment. Starting position: Grab a corner or door frame that is just above the top of your head and step back. Performing the exercise: Taking a deep breath, pull your arms down and inward. Do not tense your abdominal muscles while doing this.

To expand your chest, also perform wide-grip bench presses and wide-grip pull-ups. Remember that when performing all exercises, it is not the working weight of the weights that is important, but the total number of repetitions.

Your chest expansion workout should look something like this:

• 6-10 sets of 15-30 repetitions of breathing squats;
• 6-10 sets of 15-30 repetitions of pullovers;
• 6-10 sets of maximum reps of wide grip pull-ups;
• 6-10 sets of 15-30 reps of wide-grip bench press.

This training complex must be performed every other day. On rest days, do only Rader rows. Your training should consist of three cycles: 4 weeks, 6 weeks, 8 weeks. There is a 1 month break between cycles.

Most qualified specialists believe that by following certain training programs you can expand your chest and shoulders. Often, chest expansion perhaps doing just 2-3 combined exercises. Similar exercises include squats with breathing techniques and various pullovers. Regular performance of a set of these exercises with a constant progression of loads helps the athlete to increase the volume of the chest.

Expanding the chest with exercises

At the beginning of the lesson, to expand the chest, it is recommended to perform squats with a barbell with special breathing techniques. There are practically no differences from classic squats in this exercise, which expands the chest. The difference is that in the middle of the repetition (at the bottom point), the athlete must take as deep breaths as possible. In addition, during the approach itself, you need to slowly inhale when moving down, and slowly exhale when going up. Over time, it will be necessary to take not just one breath during a repetition, but several, and only after that can you get up to the starting position with the barbell. To expand the chest, physical education experts advise increasing the number of repetitions in squats to 20-25 in each approach. This same method of training can be described in another way:

• Number of repetitions – from 1 to 6, at the lowest point – 1 breath
• Number of repetitions – from 7 to 14, done – 2 deep breaths
• The number of repetitions is from 15 to 20, taking 3 deep breaths.

Features of training for chest expansion

It is worth considering that while moving the torso with a barbell on the shoulders, the athlete should take one breath while moving slowly down and one exhale while slowly getting up. Holding your breath throughout the entire exercise is prohibited, as this greatly increases blood pressure. It is sometimes recommended to replace barbell squats with deadlifts.

After a set of squats with breathing technique, you should do one more exercise - a pullover with a dumbbell on a bench. Experienced athletes often call this exercise a “breathing pullover.” When performing a pullover, the same breathing technique is used as in a squat (one breath for 1-6 repetitions, etc. as described above). The execution tactics are the same as for squats - inhale and exhale while moving the dumbbell.

The number of repetitions can be reduced to 12-15. Strive to “inflate” your chest more and arch your back while lying on the bench. Often, for correct and technical execution, the support of a partner is necessary, since sometimes it is difficult to move a heavy dumbbell to the starting position above your head. In addition, the pullover can be done not only with a dumbbell, but also using a block exercise machine.

It should be remembered that maximum expansion of the chest is possible only through progressive loads.

Scheme
training session

It is not necessary to start your workout with squats; if you want, start with a pullover. For maximum chest impact, it is recommended to perform 3 sets of each exercise. It is best to conduct training of this type every week or every two weeks. This training session scheme will suit you at first.

Efficiency
training methodology

The ribs connect to the spine at the upper back, and at the front they attach to the sternum. Some experts have previously argued that stretching of the cartilage tissue in the chest is likely, since cartilage supposedly retains elasticity in adulthood. However, in fact, it was found that cartilage cannot change in size after performing any exercise. Breathing exercises and skeletal stretching also have no effect on the size of cartilage. Experts give an example that if cartilage could change in size, this would certainly lead to problems with the spine and with all bone tissue in general. In other words, if the attachment point of the ribs changes structurally, this will impair their motor abilities. As a result, the person would be limited in certain ranges of motion.

However, there is also opposing information about the beneficial effects and effectiveness of training techniques that have almost no effect on chest expansion. As it turned out, in practice the chest does not increase in volume, and the apparent expansion appears due to hypertrophy of the trunk muscles (increase in the size of the pectoral muscles, increase in the latissimus muscles).

Is it possible to train
under this program

The basis for such training programs was the book by Stuart McRobert. At the same time, the method described in the book has a sufficient number of significant disadvantages. First of all, it discusses only the theoretical part. Modern sources indicate that chest expansion has no physiological basis. Therefore, it is recommended to include in your workout the usual standard exercises that train the chest muscles, back muscles and shoulders. To increase the visible volume of the breast, aerobic sports will not be superfluous.

In addition, some people do not tolerate hyperventilation well. Frequent and intense breathing can lead to dizziness and darkness in the eyes. On top of that, pullovers, especially when using heavy dumbbells, can be dangerous in terms of injury. Often, during this exercise, the back muscles (due to significant stretching) and shoulder joints are damaged. Therefore, the answer to the question of whether it is possible to train according to this training program will most likely be in the affirmative.

You can often hear from athletes and physiologists that these exercises for expanding the chest are effective only when performed before a certain age (up to 22-25 years for men and up to 19-20 for women).

Natural preparations
for the musculoskeletal system

If you have problems with joints and cartilage tissue, take a look at the natural remedies “Apitonus P”, “Dandelion P”, “Osteomed” and. Each of them is created on the basis of natural components using cryoprocessing technology. "Apitonus P" helps prevent the destruction of connective tissue, and, consequently, the destruction of joints. “Dandelion P” is an excellent chondroprotector, and “Osteomed” supplements help strengthen bones and serve as an excellent prevention of osteoporosis.

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The task of increasing the volume of muscle mass in the chest is set not only by women, but also by men. Since in a man, developed chest muscles visually enlarge the shoulders, give relief to the torso and make it more pronounced. For women and girls, pumped up chest muscles help visually increase the volume of the breasts and give them a beautiful shape. Therefore, not only women, but also men are looking for an answer to the question: how to increase chest volume.

Is it possible to increase the volume of the chest?

The anatomical structure of the body is different for each person, some have wide shoulders and a narrow pelvis, others, on the contrary, have a wide pelvis and narrow shoulders. Basically, the volume of the chest depends on the anatomical and genetic data of a person. However, this does not mean that it is impossible to change external data, since a person can give the figure the shape he wants, of course, with the help of proper nutrition and exercise.

It is much easier for men and women aged 20-25 to pump up muscles; increasing volume can also be achieved with the help of various “breathing” exercises. For people over 35, it is already much more difficult, but with the help of constant strength training it is also possible to achieve results. Basically, exercises using barbells, dumbbells and other weights are aimed at pumping up the chest muscles.

Many people work out their pectoral muscles in the gym, but if you have the necessary sports equipment, the exercises can be performed at home. But when training at home, many people do not follow the regime, do not perform enough repetitions and do not follow the technique. Therefore, in some cases, the result of home training differs from the goal.

So, those who plan to train at home need to create a clear training schedule and always follow it. If the training is constant and the exercises are performed correctly, then after 30 days you can increase the chest muscles by up to 3 centimeters. For men and women over 30, this is an excellent result, for young people this is an insignificant result, their volume should increase to 5 centimeters.

How to visually enlarge the chest?

Before looking for an answer to the question: how to enlarge the chest, you need to find an answer to the question: what result is needed.

So, if the main goal is a visual increase in volume, then the desired can be achieved through constant training, both for men over 25, and for boys and girls under 20. Exercises for visually increasing breast volume are the same for men, women and girls, they are not difficult and can be performed you can do them at home.

It is important to follow the execution technique and not overload the body. Because if the body is constantly overexerted and does not rest, then muscle mass will decline.

Therefore, when performing exercises, you should not squeeze out all your strength; it is best to carefully monitor the quality of execution. Since high-quality exercises are much more effective than quantitative ones.

The most effective exercises you can do at home

The best exercise with which both a man and a girl can increase the volume of their chest muscles is considered to be push-ups. This is the simplest exercise, the technique of which everyone knows. To perform it, you do not need special sports equipment, so it can easily be done at home. Push-ups can be used as the main exercise and you can also add other types of presses as additional exercises:

1. Push-ups with a wide grip, when performing this type of press, the girth of the lower and middle part of the chest increases. When doing push-ups with a narrow hand grip, the girth of the upper chest increases.
2. A deep press where the body touches the floor. This exercise helps increase the overall chest girth. However, not everyone can immediately start doing this exercise. Before doing deep presses, it is advisable to practice classic push-ups.
3. And many other types of push-ups (with fists, with one hand, with clap).

For men who have good physical training, at first 20-22 repetitions in several approaches will be enough; for girls, it is advisable to perform no more than 15-17 repetitions. However, if the load seems heavy and it is difficult to perform a sufficient number of presses, then the load should be reduced. If the load is not enough, then for men you can increase the number of repetitions to 30, for girls up to 22.

Also, the best exercise for increasing chest muscle mass is pull-ups. Pull-ups with a wide grip are more effective. It is advisable to do at least 12 repetitions in one approach. Even if a person does not have a horizontal bar, he can make one from scrap materials.

These two exercises are considered the most effective for building chest muscle mass. The results of the training will be noticeable after just a few weeks of training, of course, if they are performed correctly.

The load must be constantly increased, only in this case will it be possible to significantly increase the girth.

Exercises to enlarge the chest in the gym

To increase chest girth, many experienced bodybuilders use barbells and dumbbells. Such workouts are very effective, but doing them at home is dangerous. Therefore, most people do them in gyms, since there is always insurance and people who can help.

The best exercises to increase chest girth are the following.

Bench press

To obtain results and prevent injuries, it should be done strictly following the execution technique. To do this, you need to lie on a bench (horizontal), rest your feet on the floor or on a bench, then remove the barbell and stretch your arms up (your arms should be completely straight), then slowly lower the barbell towards the body. Then raise it again.

Each person determines the number of repetitions independently, based on their own capabilities. Also, everyone determines the width of their grip, but it should not be too narrow, since then the emphasis will be on the triceps. You need to do the bench press at a certain speed, smoothly and without sudden movements.

Incline Barbell Press

This exercise will quickly build muscle. However, only well-physically trained people can do such a bench press. The technique is the same as on a horizontal bench, but the load is much greater.

Dumbbell bench press

To perform it, you also need to lie on a bench (horizontal, vertical), rest your feet on the floor or on the bench and take dumbbells in your hands. Then, as you inhale, raise your arms and as you exhale, lower them. Help may be needed when lifting the dumbbells and at the very end. Although the technique is not complicated, it is not recommended to start training with such an exercise. To get started, push-ups and barbell presses are enough.

Dips

This is the most effective exercise for breast enlargement. Perform push-ups on the uneven bars as follows: grab the bars with a regular grip and lean your torso forward (you can use a stand for this), your legs should be bent at the knees. When the starting position is accepted, you need to gently lower your torso while inhaling and stretch it forward, to do this you need to bend your arms. Then, as you exhale, return the body to its previous position and straighten your arms. All movements should be smooth, as sudden movements can lead to joint sprains.

Doing push-ups on parallel bars is very difficult; many beginners take a long time to learn this. Before doing it, it is best to watch how professionals do it. Because incorrect technique can lead to serious injuries.

Crossover

To perform it, you need to stand between the blocks of the simulator and grab the handles, then bend your arms slightly (they should be in this position all the time). Then tense your chest muscles as much as possible and bring your arms together and hold in this position. Then smoothly move them apart. Basically, the crossover exercise is aimed at maintaining existing muscle mass, but it also allows you to increase it.

Butterfly

In order to do the “Butterfly” you need to sit on the machine and grab the handles. Then bend your elbows slightly. Then, as you exhale, join your hands and hold for a few seconds and then return to the starting position.

These are some of the most effective exercises that will increase chest girth in a short time.

Rules to always follow

In order for the training to be effective, you must follow some rules:

1. Before training, be sure to do a warm-up. Warming up allows you to warm up your muscles and avoid injury and damage.
2. You need to start with a small number of repetitions and gradually increase their number.
3. 4 workouts per week are enough.
4. To build muscle mass, you need to eat right. It is advisable to increase the amount of protein-containing foods in your diet.
5. You should remember the correct breathing technique.
6. All movements during training should be smooth, the back should always be straight, and the head should also be in the same position.

Every person is a sculptor of his own body. Therefore, even a person with poor genetics, with the help of constant training, can transform himself and get a sculpted body. The best exercises aimed at increasing chest girth have been described above. Even if a person does not have the time and money to go to the gym, he can also increase muscle mass with the help of pull-ups and push-ups.

How to expand the chest

Many highly qualified trainers believe that by doing certain exercises, you can achieve chest expansion. This is usually done by performing two exercises in combination. Such exercises are breathing squats with a barbell and pullovers with dumbbells on a cross bench. By systematically performing these exercises, along with a progressive increase in working weight, the trained athlete can achieve an enlarged chest.

Exercises to expand the chest

Breathing squats with a barbell

First, “breathing” squats are performed with a barbell on the shoulders. The technique of this exercise is no different from the classical analogue, with the exception that at the end of each exercise (in a standing position) you inhale and exhale as deeply as possible, after which you need to slowly move to the lowest point, and exhale slowly as you rise.. Every 5 repetitions can be performed not one, but 3-5 deep breaths, and then continue. To expand the chest, many recommend increasing the number of repetitions to 15-20 in one set. Another scheme is also proposed:

Reps 1-7, take 1 deep breath

Reps 8-13, perform 2 breaths

Remember to take an extra slow breath as you go down and exhale slowly as you go up. Don't hold your breath. Barbell squats can be periodically replaced with hack squats or deadlifts.

After the approach breathing squats you need to start pullovers with dumbbells on a cross board. Sometimes they are also called “breathing” pullovers, since they use the same breathing method: 1 breath for 1-7 repetitions, 2 breaths between 8-13 repetitions and 3 between 14-20 repetitions. Just like during squats - do a new one inhale during lowering and exhaling while lifting the dumbbell.

The total number of repetitions can be reduced to 15 or 12. Try to arch your back more, so as to create conditions for maximum expansion of the torso. As a rule, for high-quality and safe performance, insurance is required. Pullovers can be periodically replaced with Raider chest pulls.

Remember that the key to success is a progressive increase in weights (5-10% more each workout).

General training scheme

You can start with breathing squats, and from pullovers. On average, it is enough to perform three alternating approaches. The optimal frequency of training for chest expansion is once every 1-2 weeks.

Efficiency mark

The ribs are anatomically connected to the spine at the back of the torso. In front, they are attached with cartilage to the sternum. Various sources in the past have cited the possibility of "stretching" the cartilage as a rationale for chest expansion. However, in practice it has been proven that the length of cartilage remains unchanged, regardless of how much and what types exercises are performed. No amount of deep breathing or stretching can change this cartilage structure. Secondly, even if it were possible to stretch the cartilaginous bridges of the ribs, this would inevitably lead to a change in their functional and anatomical connection with the spine. In other words, if the angle of attachment of the ribs to the spine changes, then all motor function will be disrupted.

How to explain the existing data on the positive effect of training and, in some cases, significant expansion of the chest cells? In fact rib cage does not expand. And the positive effect occurs as a result of hypertrophy of the torso muscles. This gives the impression of a wider chest.

Is it worth practicing according to the scheme described above?

The described scheme is based on the recommendations of Stuart McRobert with minor modern modifications. However, it has several significant disadvantages. Firstly, it is based only on theoretical reasoning, and since modern data tells us that expanding the skeleton is impossible, it is better to use classic exercises that better work the pectoral muscles, latissimus dorsi and deltoids (for visible expansion of the shoulders). It is recommended to go swimming periodically.

Secondly, active breathing (hyperventilation) may not be tolerated. This causes dizziness and darkening of the eyes. In addition, pullovers with dumbbells are very dangerous. Quite often the back and shoulder ligaments are injured.

There is also an opinion that such exercises give a positive effect only when performed at a certain age, namely up to 25 years, later the growth zones in the bones close and the training is ineffective.