Male breasts are no less a pressing topic than the same part of the body in women. The weaker half is attracted to wide, athletic chests, without excess fat or sagging.
You can get this part of the body in order both in the gym and by training at home.
The main thing is diligence.
The main rules for cool muscles
The following pectoral muscles are distinguished:
big- brings the arm to the body and rotates the limb;
small- located above the pectoralis major muscle, responsible for lowering the arm to the body;
anterior serratus- provides rotational movements and abduction of the scapula from the spine, raising the arm above the head;
intercostal- help perform breathing movements.
Chest training has its own characteristics. First of all, such classes alternate with triceps training, but on different days. The fact is that when working the triceps, the pectoral muscles are loaded, but to a lesser extent, due to which supercompensation of various parameters is ensured.
They practice twice a week. Beginners perform 2 exercises in 2 sets. When the technique is mastered, the number of approaches is increased to 4–8. To improve strength, 6–8 repetitions are enough, and to build muscle, 10–12 repetitions are enough. Rest for 45–60 seconds between sets.
Basic exercises are the most effective - for example, bench press on a horizontal or inclined bench, push-ups on uneven bars.
Isolation exercises are contraindicated for bodybuilders with less than 2 years of experience.
The eccentric phase (lowering, stretching muscles, lowering a load) is performed slowly. Once every 3-4 sessions, “negatives” are used, when only the eccentric phase remains.
Secrets of increasing pectoral muscles
Exercises in the gym
Exercises in the gym are effective thanks to special sports equipment.
Basic exercises
Barbell press (lying position)
We are talking about alternating the load within one lesson. For example, you can train at home by jogging on the spot. First, run for 5 minutes at a slow pace. This warms up the muscles and prepares the body for subsequent loads. At the next stage, they run with maximum acceleration, until physical fatigue and at the limits of their 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 reduced. The duration of interval running is from 15 minutes.
Active games - tennis, hockey, basketball - will help burn fat in the chest area.
The chest muscles are one of the important components of athletic form. To develop shaped breasts, training is necessary to work out both the internal and external parts of it. Among the simulators, the most prominent representatives for working out this muscle group include the Butterfly simulator, Smith simulator, Hammer simulator and Crossover.
Remember, you need to pump your breasts no more than once a week. This way your muscles will receive sufficient load and have time to fully recover before the next workout.
Chest exercises on machines
This is an effective exercise to isolate the pectoral muscles after core exercises. The cables allow for continuous muscle tension throughout the entire range of motion. Use it last on your chest training day to push your muscles to the limit.
Technique: Place the bench in a cable machine. Take the handles of the lower block with a palms-up grip and lie down on the bench. Spread your arms slightly bent at the elbows to the sides, parallel to the floor. As you exhale, tightening your pectoral muscles, bring your arms together in front of you. As you inhale, slowly return to the starting position.
The Smith machine relieves the stabilizer muscles from the load and therefore allows you to load the pectoral muscles as efficiently as possible. In this exercise, the machine will give you the trajectory of movement and isolate the chest muscles. Also, this method of pressing will be relevant if you train without the help of a partner, reducing the risk of being crushed by a barbell.
Execution technique: set the back of the bench to the required position (when performing the exercise on an inclined bench, the load shifts to the upper chest). Lie down on a bench and grab the bar with a wide grip. As you inhale, lower the barbell to your chest, and as you exhale, powerfully press it up.
This exercise imitates a bench press and, unlike the first, is performed while sitting in the machine. This exercise also removes the load from the stabilizer muscles and, depending on the design of the simulator and the trajectory of the handles, the load is shifted to the upper, middle or lower part of the chest.
Technique: Adjust the seat of the machine so that the handles are at chest level. Sit in the exercise machine with your lower back pressed tightly against the backrest. Feet rest on the floor. Inhale, and as you exhale, straightening your elbows, press the handles up. Slowly return to the starting position.
4. Reduction of arms in the “Butterfly” simulator
This exercise will give your chest definition and provide good stretching, which in turn will improve blood circulation. When performing this exercise, it is important not to relax the muscles when raising your arms in the opposite direction. This way your pecs will be in constant tension, which will undoubtedly improve your results.
Execution technique: adjust the height of the seat of the exercise machine so that the handles are at chest level. Sit in the machine and rest your back against the backrest. Inhale, and as you exhale, begin to move the handles of the exercise machine in front of you. At the end point of the trajectory, squeeze and strain your pectoral muscles as much as possible, holding the peak contraction for 1-2 seconds. Slowly and under control return to the starting position.
5. Bringing your hands together on the upper crossover block while standing
This exercise is similar in principle to the previous one, but unlike it, in the block simulator, a larger number of stabilizer muscles are included in the work, due to which strength qualities are better developed, as well as overall muscle endurance.
Execution technique: take the handles of the upper block and hold them in slightly bent arms at shoulder level. For added stability, place one foot in front. As you exhale, bring your arms in front of you by tensing your pectoral muscles. As you inhale, return to the starting position.
Firm, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. This is also a subconscious signal to the opposite sex that in front of the man is a successful expectant mother, capable of fully feeding her offspring.
There is something to fight for. And in addition to a balanced diet and cosmetic breast skin care, thoughtful and most effective exercises for breast lift at home will help you achieve your goal. But first, briefly about how the female breast works.
The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.
So, the mammary gland does not have muscles. What does it consist of? These two seemingly simple hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.
Mammary gland
The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions, the nipples, surrounded by an areola and located in the center. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, the nerve fibers of the intercostal, cervical and shoulder regions pass through the chest, and it can ache with osteochondrosis of the cervicothoracic spine.
The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes and called the glandular section responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.
The mammary glands are penetrated by lymphatic channels and blood vessels, in their corresponding position supports the ligamentous apparatus - Cooper's ligaments.
The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of the types and shapes of a woman’s bust, as well as their connections with the character of the owner. But one thing is certain: There are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:
- the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
- The nipples relative to the same line should look up at an angle of 25° to 45°.
Of course, ideal toned breasts are as rare as the notorious parameters 90-60-90. But in a sense, each breast is ideal in its own way.
Muscle corset
The pectoral muscles are divided into two groups:
- located directly on the chest - internal, external and diaphragm;
- muscles of the shoulder girdle and arms.
The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.
The functions of the chest muscles include:
- support of the upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
- participation in the breathing process using the diaphragm.
What can affect the way your breasts look?
There are several factors:
- Body fat balance. Typically, the mammary glands of plumper women are larger than those of thinner women. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. we looked at it in a separate article.
- Pregnancy and lactation period. During this important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
- Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
- Genetics. It is enough to look at the women of this or that family to predict with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the...
- Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
- Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method of surgical intervention is.
7 Essential Pull-Up Moves
As we found out, the mammary gland is attached at its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can this be achieved? The growth of the pectoral muscles, increasing their endurance will improve the shape of the breasts, enhance their nutrition, blood supply and lymphatic drainage, and will become an obstacle to sagging and sagging. Let us immediately note that in addition to the workouts given below, there are also.
What is important when working out the chest muscles:
- It is necessary to work all muscles to the maximum. The load must be multidirectional, because The muscle fibers of the pectoral muscles run at different angles.
- The correct technique for performing exercises is important to strengthen sagging muscles without causing unnecessary injury. Be sure to warm up and cool down.
- Excellent exercises for this include push-ups, pull-ups, various push-ups (tennis, basketball, volleyball), and planks. But the most noticeable results come from weight training with progressive resistance. Among them - .
1. Knee push-ups
The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint free weight exercise. Unlike standard full-length push-ups and other varieties, since it removes some of the load from the legs and, accordingly, is easier to perform.
- From a lying position, focus on your palms and knees bent at an angle of 90° and your legs crossed at the top. Straightened arms (palms are under the shoulders and pointing fingers forward) and bent legs - shoulder-width apart, the whole body forms an even inclined diagonal. This is the starting position.
- Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
- At the bottom point, push off and, as you exhale, rise to the starting position.
Do 10-12 push-ups, do 3 sets with a break of half a minute.
Avoid technical mistakes:
- When moving down, do not spread your elbows to the sides from the body - this can overload the shoulder and lead to injury;
- Watch your pelvis - it should neither sag nor rise up, but form an even line by engaging the gluteal muscles;
- Stretch your wrists to avoid overloading them due to an unnatural position for them and strong pressure;
- Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.
Attention! Use this lightweight version of push-ups only for the first time, until your muscles get stronger, don’t get hung up on it, move on to regular classic push-ups as quickly as possible.
2. Classic push-ups
Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps, and also, unlike the previous version of the exercise, legs are also involved.
The technique is similar to push-ups from the knees, but in the starting position the emphasis is on the toes.
Do 10-12 push-ups, do 3 sets with a break of half a minute. Gradually increase the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.
3. Palm clenching
The pectoral and shoulder muscles are included in the work; including the triceps is a mistake. Well suited for beginners with weakened muscles and as a final isometric exercise for strength training.
- Place your feet shoulder-width apart, your back straight, bend your elbows in front of you at chest level, put your palms together and place them vertically (prayer pose).
- Inhale, hold your breath for 10 seconds and, while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by pressing your palms against each other.
Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually increase the time to 20 seconds.
This is interesting! The exercise can be varied by clasping your arms above your head or moving your clasped arms alternately to the left and right chest.
4. “Pull into the wall”
The muscles of the chest and shoulders are involved in the work, tensing and stretching. The exercise is performed anywhere there are doorways. It's good.
- Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
- Bend forward slightly and continue pressing for another 1-3 minutes.
Three approaches will be enough.
5. Incline Dumbbell Press
An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, deltas and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.
- Lie on a bench with an inclination angle of 20°-30°, rest your feet on the floor on your sides, raise your forearms with dumbbells up 90°. Elbow position - just below chest level, dumbbells - higher.
- Inhale, and as you exhale, press the dumbbells up with straight arms, after a second delay at the top point, the arms return down.
Do 3-4 sets of 10-12 presses, with a break of about 2 minutes.
6. Dumbbell flyes lying on a horizontal bench
The pectoralis major muscle is worked, the muscles of the shoulders and ribs are included. This movement is effective.
- Lie with your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, the hands look at each other.
- Inhale - spread your arms to the sides, hold for a short time at the lowest point, and exhale - rise again.
Do 4 sets of 12 dilutions.
7. Pullover exercise
The pectoralis major and
Broad shoulders and sculpted abs are undoubtedly beautiful, but it’s even more admirable when all this is complemented by pumped-up breasts. To achieve results in pumping up your upper body, making it powerful and attractive, you need to regularly work out in the gym. This material will talk about effective exercises for pumping up the pectoral muscles.
It is better to train this muscle group twice a week with a break between classes of at least two days. Program for beginners - one or two exercises and no more than 3 approaches, to gain muscle mass - 10-12 repetitions, for strengthening - 6-8 repetitions. Since chest training is closely related to triceps work, the schedule should be designed so that exercises for these muscle groups are not included in the same session.
Only if you follow the rules for performing the exercise can you achieve truly tangible results. The advice given for each element of the training will also help in this matter.
Suitable for beginners. This is the basis and in its principle the exercise is one of the variants of push-ups from the floor. When the slope of the bench changes, the impact zones shift and this is one of the main advantages. In a positive tilt the upper chest works, in a head down position the lower chest works. For the pectoral muscles, this is an ideal training for strengthening and building mass. The number of approaches depends on the training program, but usually there are 3-4 with repetitions 6-12 times.
Starting position:
- On the bench, take a lying position, with your buttocks, shoulders and head pressed against its surface. The back is slightly arched in the lower back, the legs are shoulder-width apart with the feet resting on the surface of the floor.
- The barbell is taken with a wide grip and removed from the thrust mechanisms, then raised parallel to the middle of the chest to the peak level. If necessary, you can resort to the help of a partner.
Technique:
- On a deep breath, the projectile drops to the lower limit (it should lightly touch the body). Breathing is fixed.
- The bar is pressed up to the starting position with a powerful exhalation towards the end. At the peak there is a short pause, the pectoral muscles tense to the limit.
You need to lower the barbell without jerking, the movement should be smooth and unhurried. But it should be lifted with a moderately quick movement, while it is important not to allow the back to bend, and the projectile should not be springy from the body.
When it comes to working out the muscles of this group, this exercise is one of the most important. In fact, this is one of the options for bench press in a prone position, with one difference - the naturalness of the movement. During the training process, almost all muscle groups are involved, including the arms, shoulder girdle, back, abdominal and stabilization muscles.
It is important that the bars are spaced at a distance slightly greater than shoulder width. If it is too wide, the risk of injury to the shoulder area increases, and if it is narrower, the main load falls on the triceps, so it is suitable for working the latter.
Starting position:
- Emphasis on the uneven bars with straight arms.
- You should start from this position, as it promotes muscle contraction and allows you to prepare them for the subsequent load.
Technique:
- The body leans forward, then, as you exhale, smoothly lowers down with your arms bent at the elbows.
- Pause and then slowly rise up without jerking, gradually straightening your arms. Exhalation.
It is very important to lower yourself slowly and smoothly to avoid injury to the chest or elbow muscles. The position of the elbows is turned to the sides. When lifting, try to avoid getting them close to your ribs. In order for all the muscles of the chest to be involved, you need to lower yourself deeply until your hands become parallel to the lower part of your chest. If there is insufficient downward movement, all the work falls mainly on the triceps.
As for weights, its use is inappropriate until the maximum amplitude when doing push-ups on the uneven bars has been achieved. By the number of repetitions - as many as you can.
Isolation exercises
The inclusion of such exercises in a training complex is recommended for experienced athletes. For athletes with no more than 2 years of experience, doing a base on the chest will be enough.
Isolation exercises allow you to refine your muscle shape, that is, make it more prominent and expressive. They are performed at the end of strength training after a base with maximum weight. Consider the following few exercises with dumbbells to pump up your chest.
This exercise with dumbbells is the leader among isolated exercises. When performing it, one shoulder joint works, that is, the main effort is concentrated on the pectoral muscles.
Starting position:
- On the bench, take a sitting position with your knees bent.
- Place dumbbells on your knees in a vertical position.
- Take a lying position.
- Raise your arms with your elbows slightly bent so that the dumbbells are above your shoulders.
Technique:
- On a deep inhalation, arms are spread to the sides to the peak points. Then they are fixed in this position. At the same time, a pleasant feeling of stretching should appear in the chest muscles, but not without pain.
- As you exhale smoothly, your arms are slowly brought together without jerking until the dumbbells touch. Pause.
It is recommended to ensure that during the exercise you do not allow your arms to fully straighten to avoid injury to the elbow joint. It is also necessary to keep your back straight, since when you bend, part of the load is transferred from the chest to the lower back. As for the weight of dumbbells, it should be moderate.
Since using heavy weights and stimulating muscle fiber is very difficult in this exercise, it cannot be called the best exercise for the chest. But it contributes to the process of chest expansion, so it must be included in the training program of young athletes.
Starting position:
- Take dumbbells and place them with their ends on the floor near the bench.
- Take a lying position - only the upper back is on the bench.
- Bend your lower back and grab the dumbbell with both hands (by the upper part). You can ask someone to hand you dumbbells.
- Raise the barbell above your chest with your arms almost fully extended.
Technique:
- The dumbbell is lowered behind your head as you inhale, while your elbows should remain slightly bent.
- Following a similar trajectory, when you exhale, the dumbbell rises to its starting position.
This exercise must be performed smoothly, without haste or sudden movements. At the upper limit, the arms should not be fully straightened to avoid injury to the elbow joint. At the lower limit, you should lower the dumbbells as low as possible, stretching the chest muscles.
Let's look at isolation exercises for the chest using machines.
Despite the many varieties of this simulator, they are all based on the same operating principle. To practice on it, no special training is required, and the likelihood of injury is practically reduced to zero. Perhaps this explains the popularity of this simulator among beginners who are not yet ready to work with a barbell.
Starting position:
- On the machine bench, take a sitting position with your back straight and tightly pressed to it.
- Your feet should be comfortably spaced shoulder-width apart.
- Wrap your hands around the handles, rest your forearms on the pillows.
Technique:
- Take a deep breath, then with a powerful movement as you exhale, bring your hands together until they touch.
Thanks to this exercise, the inner and lower parts of the chest muscles are worked out.
Starting position:
- Take a standing position between the exercise racks.
- Grab the handles.
- Bend slightly forward.
- Bend your arms slightly at the elbows.
Technique:
- With both hands, simultaneously pull the handles somewhere to the waist, exhaling at the extreme point.
- As you inhale, smoothly return your hands to the starting position.
Only the arms should work, the legs and the back should be kept motionless.
Correctly performing the above-described exercises for the chest muscles will allow you to achieve tangible results and become the owner of a beautiful, inflated chest!
The pectoral muscles consist of the major and minor muscles and are responsible for flexion, rotation and adduction of the shoulder. Anatomically, it is convenient to pump the chest horizontally using various types of presses.
Most exercises for working the pectoral muscles are basic. By choosing an exercise that is appropriate for your goals and mastering the technique of performing it, you will be able to move on to heavy loads and form beautiful breasts.
Organization of training for the pectoral muscles
The pectoral muscles are quite voluminous, so working them requires energy for the body. When you exercise this muscle group, you burn a lot of calories.
All exercises are done with weights: with a barbell, with dumbbells or on special machines. In this case, it is advisable for men to use free weights from the very beginning, since it is necessary to train the stabilizer muscles that ensure proper movement of the joint. After their development, progress will go much faster than with training on simulators.
Do not forget that at the beginning of any workout it is necessary, and at the end, let the muscles cool down using.
Pumped breasts do not look aesthetically pleasing if they are not compensated by antagonistic muscles. Therefore, do not focus on developing exclusively the chest muscles - for a harmonious upper figure, you should pay attention to the muscles of the arms, and.
Basic exercises
Basic exercises involve the muscles of the chest, deltoids and triceps. The serratus, coracobrachialis and rhomboid muscles serve as stabilizers. Basic exercises also work the abdominal and back muscles.
All movements are performed slowly and under control, avoid jerking due to impulse. The spine is in a neutral position. Get comfortable with the exercise before increasing the weight.
Barbell bench press
For the classic version, a horizontal bench is used. As you inhale, slowly lower the barbell, and as you exhale, lift it up with your arms outstretched. The buttocks are pressed against the bench all the time, the legs are on the floor.
Experiment with your grip - a narrow hand position on the bar places emphasis on the triceps and inner chest muscles.
The press can be done on an incline bench to emphasize the upper and lower pecs. The higher the head position, the greater the load on the upper part. The reverse incline of the bench works well on the lower chest muscles.
Dumbbell press
The exercise is done lying on a horizontal bench or at an incline; in this case, dumbbells are used instead of a barbell.
This modification develops the chest muscles more symmetrically and requires balance. Hold the dumbbells with your thumbs facing each other.
The initial position of the arms is that the elbows form a right angle to the body, the dumbbells are raised in the hands. As you inhale, lift the dumbbells above your body, and as you exhale, lower them.
In the top position, tighten your arm muscles to increase the load on your inner chest. It is permissible to turn your palms upward towards each other - this will load the middle part of the chest.
Dumbbell flyes
To perform the exercise, use a horizontal or inclined bench; your feet can be placed on the floor or on a bench.
The dumbbells are raised above the body, palms facing each other. As you inhale, swing the dumbbells to the sides, concentrating on stretching the chest muscles.
Assistive exercises
After you have mastered the basic exercises for the pectoral muscles, after 4-5 weeks you can add another exercise to your workout.
Bench press
The exercise is carried out with pushing movements. The principle of operation is similar to the barbell press, but the machine makes this movement safer.
From a lying position on a bench, as you exhale, lift the handles of the machine up, straightening your elbows.
Tightening your chest muscles, slowly lower the handles, spreading your elbows to the sides.
Even when performing exercises on the machine, make sure that your forearms are parallel to each other at the lowest point. This will ensure safety for the elbow joints and will not redistribute the load on the triceps.
Smith machine press
The Smith machine exercise works on weak spots that are not accessible when performing the barbell press, but cannot completely replace it, since the machine limits the range of motion of the bar.
The principle of execution is the same as with a regular barbell, except that the bar is fixed on a rack.
Reduction of arms in the simulator
The exercise is done while sitting in a machine; tilting the back allows you to add load to the lower part of the chest muscles.
The upper arms are parallel to the floor, the shoulders are lowered, the chest is straightened. Working with your forearms, bring the handles of the machine together in front of your chest. Hold this position and slowly move your arms back to the original position.
Bringing hands together in crossover
Slightly tilt your body, grab the handles of the upper crossover block and bring your arms in front of you as you inhale.
Perform the exercise using your chest muscles, not your arms. Returning to the starting position, straighten your shoulders and exhale. To avoid injury to the elbow joint, do not fully straighten your arms.
Chest training options for men
- The principle of training the pectoral muscles is based on choosing the initial exercise depending on what you want to focus on.
- Then an auxiliary exercise is performed, and at the end a muscle stretching exercise is done.
Approximate versions of the program can be constructed as follows:
Beginners are advised not to do chest exercises more than twice a week. Please note that all chest exercises involve the triceps, this should be taken into account when planning the rest of your training days. You can try a training program or supplement. To progress in the bench press, we recommend watching.