Home exercises for pectoral muscles. What simulators are used in fitness for breast enlargement. Reduction of hands in the simulator

Broad shoulders and embossed abs are undeniably beautiful, but they are even more admired when all this is complemented by pumped up breasts. To achieve results in pumping up the upper body, making it powerful and attractive, you need to regularly engage in gym. This article will discuss effective exercises for pumping up the pectoral muscles.

Training for this muscle group is best done twice a week with a break between classes of at least two days. The program for beginners is one or two exercises and no more than 3 approaches to gain muscle mass - 10-12 repetitions, to strengthen - 6-8 repetitions. Since chest training is closely related to the work of the triceps, the schedule should be designed so that exercises for these muscle groups are not included in one session.

Only if you follow the rules of the exercise, you can really achieve tangible results. The advice given for each of the elements of the training will also help in this matter.

Suitable for beginners. This is the base and, by its principle, the exercise is one of the options for 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 slope, the upper chest works, in a head-down position, the bottom. For the pectoral muscles, this is an ideal training for strengthening and building mass. The number of sets depends on the training program, but usually they are 3-4 with repetitions of 6-12 times.

Starting position:

On the bench, take a prone position, while the buttocks, shoulders and head should be pressed to its surface. The back is slightly arched in the lower back, the legs are shoulder-width apart with the feet resting on the floor surface.
The bar is taken with a wide grip and removed from the thrust mechanisms, then it rises parallel to the middle of the chest to the peak level. If necessary, you can enlist the help of a partner.

Technique:

On a deep breath, the projectile drops to the lower limit (it should lightly touch the body). Breath is fixed.
The bar is squeezed up to the starting position with a powerful exhalation towards the end. At the peak, a short pause is maintained, the pectoral muscles are strained to the limit.

You need to lower the barbell without jerking, the movement should be smooth, unhurried. But it should be lifted with a moderately fast movement, while it is important not to bend the back, and the projectile cannot be springy from the body.

In terms of working out the muscles of this group, this exercise is one of the most important. In fact, this is one of the options for the bench press in the prone position in an incline, with one difference - the naturalness of the movement. Almost all muscle groups are involved in the training process, including the arms, shoulder girdle, back, abdominal and stabilization muscles.

It is important that the bars are spaced at a distance slightly greater than the width of the shoulders. If it is too wide, the risk of injury to the shoulder section increases, and if it is narrower, the main load falls on the triceps, therefore it is suitable for working out the latter.

Starting position:

Emphasis on bars with straight arms.
You should start from this position, as it promotes muscle contraction and allows you to prepare them for the next load.

Technique:

The body leans forward, then, as you exhale, gently lowers down with arms bent at the elbows.
Pause and then slowly rise up without jerks with a gradual straightening of the arms. Exhalation.

It is very important to lower slowly and smoothly to avoid injury to the muscles of the chest or elbow joint. The position of the elbows is turned to the sides. When lifting, try to avoid their approach to the ribs. In order for all the muscles of the chest to be involved, you need to go down deeply until the brushes are parallel to the lower part of the chest. With insufficient downward movement, all the work mainly falls on the triceps.

As for weights, its use is not advisable until the maximum amplitude is reached when pushing up on the uneven bars. By the number of repetitions - as many as you can.

Isolation exercises

The inclusion of such exercises in the training complex is recommended for experienced athletes. For athletes with an experience of no more than 2 years, it will be enough to perform a base on the chest.

Isolating exercises allow you to refine the muscle shape, that is, make it more prominent and expressive. They are performed at the end of strength training after the base with maximum weight. Consider the following few chest exercises with dumbbells.

This exercise with dumbbells is the leader among isolated ones. When it is performed, 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 legs bent at the knees.
Place the dumbbells on your knees in an upright position.
Take a lying position.
Raise your arms with slightly bent elbows so that the position of the dumbbells is above the shoulders.

Technique:

On a deep breath, the arms are spread apart to the peak points. Then they are fixed in this position. In this case, a pleasant sensation of stretching should appear in the muscles of the chest, but not without pain.
On a smooth exhalation, the hands without jerking are slowly brought together until the dumbbells touch. Pause.

It is recommended to ensure that during the exercise, do not allow full extension of the arms in order to avoid injury to the elbow joint. It is also necessary to keep the back in a straight state, since during the deflection, part of the load is transferred from the chest to the lower back. As for the weight of dumbbells, it should be moderate.

Since it is very difficult to use large weights and stimulate the muscle fiber in this exercise, it cannot be called the best exercise for the chest. But it promotes the expansion of the chest, so it should be included in the training program of young athletes.

Starting position:

Take dumbbells and put them on the floor near the bench.
Take a lying position - on the bench only the upper back.
Bend the lower back and take the dumbbell with both hands (for the upper part). You can ask someone to give dumbbells.
Raise the projectile above the chest with arms almost fully extended.

Technique:

The dumbbell falls behind the head when inhaling, while the elbows should remain slightly bent.
On a similar trajectory, when exhaling, the dumbbell rises to its original position.

This exercise must be performed smoothly, without haste and sudden movements. At the upper limit, the arms should not be fully extended to avoid injury to the elbow joint. In the lower limit, the dumbbells should be lowered as low as possible, stretching the muscles of the chest.

Consider isolating exercises for the chest using simulators.

Despite the many varieties of this simulator, they are all based on the same principle of operation. It does not require special training and the risk of injury is almost nil. Perhaps this explains the popularity of this simulator among beginners who are not yet ready to work with a barbell.

Starting position:

On the bench of the simulator, take a sitting position with a straight and tightly pressed back to it.
Feet should be comfortably spaced shoulder-width apart.
Grasp the handles with your hands, rest your forearms against the pillows.

Technique:

Take a deep breath, then with a powerful movement while exhaling, 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.
Make a slight forward lean.
Hands slightly bent at the elbows.

Technique:

With both hands, simultaneously pull the handles somewhere to the waist with an exhalation at the extreme point.
As you inhale, slowly return your arms to the starting position.

Only the arms should work, the legs and back should be kept still.

The correct implementation of the above exercises for the chest muscles will allow you to achieve tangible results and become the owner of a beautiful inflated chest!

Pectoral muscles, because they are an indispensable attribute of a good athletic physique.

There are many exercises for pumping up the chest, but it is especially worth highlighting only the most effective ones. And to learn more about them, read on.

1. Bench Press

One of the most significant basic exercises for pumping several important muscle groups at once - the chest, triceps, shoulders and, in some cases, the back. To perform it, you should lie on a horizontal bench and firmly rest your feet on the floor. The weight of the pancakes should be such that you can lift the bar no more than 10-12 times. If you are afraid that the load will be too large, then ask someone to “insure” you. Grab the bar. At the same time, the hands should be shoulder-width apart, the elbows “look” to the sides - when performing the exercise, they cannot be moved closer to the body. Then gently lower the barbell to your chest (inhale) and also raise it to the level of the racks, fully straightening your arms (exhale).

2. Bench press on an incline bench

If when lifting the bar while lying down, the lower part of your pectoral muscles mainly works, then when doing the same exercise on an inclined bench, the entire load shifts more precisely to the upper part of the chest, and the deltas (shoulders) are also largely involved. The weight of the bar should be 20-30% lighter than in a regular bench press. The slope of the bench is about 30-45 degrees. The execution technique is the same as in the above exercise. If you are a beginner, it is advisable to do the bench press on such an incline bench under the supervision of a partner or on the Smith machine.

3. Breeding dumbbells lying

This exercise can be performed both on an inclined and on a horizontal bench. So, lie down on the bench itself and take a dumbbell in each hand. The weight of the shells should be such that you can squeeze them out about 10 times. Raise your arms up as if you are going to wrap your arms around the bar. In this case, the elbows are straightened, and the dumbbells should be close to each other. Then lower each of them to the level of the chest (elbows directed to the sides 90 degrees from the body). Hold this position for 1 second, stretching your chest muscles as much as possible, and slowly return your hands to their original position. The main advantage of this exercise is that it contributes to the greatest possible stretching of the chest muscles, which has a positive effect on their growth.

4. Push-ups on wide bars

As you understand, to perform this exercise, you will need bars that are widely spaced from each other or similar stop handles from the Swedish wall. Perform an exit to a handstand, and slightly tilt the body forward. Legs can be bent at the knees or extended at a 90-degree angle closer to the body (heavier option). Elbows should be spread apart. From this position, you need to go down as much as possible, stretching your muscles as much as possible, and smoothly return back. Do not forget that the elbows must necessarily "look" to the sides. If you can safely do more than 20 push-ups in this way, then to increase the load, you should use a suspension belt with pancakes.

5. Push-ups from the floor

This simple exercise is a great warm-up for the barbell press. But it can also give your pectoral muscles impressive volumes and strength. Take an emphasis lying - hands apart slightly wider than shoulder level. In this case, the palms should be at chest level so that the body protrudes slightly forward, the legs are together, and the back is straight without sagging the abdomen. From this position, lower yourself down, touching the floor with your chin (or slightly not reaching it). Then slowly return to the starting position by straightening your elbows. If you can do more than 25-30 push-ups without breaking the technique, then ask your partner to put a few pancakes on your back or put on a backpack with some kind of load. You can also put your feet on a chair or bench to better pump the upper part of your pectoral muscles.

Elastic, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. It is also a subconscious signal to the opposite sex that in front of a man is a successful future mother, capable of fully raising offspring.

There is something to fight for. And help in achieving the goal, in addition to a balanced diet and cosmetic care for the skin of the chest, thoughtful and most effective exercises for breast lift at home. But first - briefly about how the female breast is arranged.

The zone of the female decollete can be conditionally divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to provide nutrition to the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue with a network of blood vessels.

So, the mammary gland has no muscles. What does it consist of? These two seemingly simple hemispheres, unlike muscles, have a very complex device. And it is aimed at the fulfillment by a woman of her main physiological mission - motherhood and feeding a 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 - nipples, surrounded by an areola and located in the center. In the nipple, which, together with the areola, has a dark pigmentation different from the skin of the rest of the bust, the endings of the milk ducts and many nerve fibers are located. By the way, the nerve fibers of the intercostal, cervical and shoulder sections pass through the chest, and it can whine with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland is several glandular lobes, subdivided into lobules filled with alveolar vesicles and interconnected by milk ducts. This structure looks like a bunch of grapes and is called the glandular department responsible for the secretion of milk. It is fed to the top of the nipple by the milk ducts expanding in this place.

The mammary glands are permeated with lymphatic channels and blood vessels, in the corresponding position of their supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and fatty. This contributes to the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications types and forms of the female bust, as well as their relationship with the character of the owner. But one thing is certain: There are no two absolutely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by such geometric parameters:

the upper part of the mammary gland, mentally divided in half by a horizontal line running along the nipples, should make up 45% of 100% of the breast volume, and the lower part - everything else (55%);
nipples relative to the same line should look up at an angle of 25 ° to 45 °.

Of course, the ideal tightened chest is as rare as the notorious parameters 90-60-90. But in a sense, every breast is perfect in its own way.

Muscular 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. Under 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 muscles of the back, participation in turning, tilting and lifting the body;
participation in the process of breathing with the help of the diaphragm.

What can affect how breasts look?

There are several factors:

Body fat balance. Usually the mammary glands of fuller women are more impressive than thin ones. If a lady begins to lose weight intensively, as a rule, her breasts also decrease. we have discussed in a separate article.
Pregnancy and lactation. During this important period, due 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.
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., are already beginning to play a noticeable role. It is worth mentioning the “Balzac age”, when natural sagging processes 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 in order to assume with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of.
Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, falls, and the mammary gland begins to sag.
plastic surgery. With their help, you can significantly change the shape of the breast. But women should think about a lot before deciding on this extreme measure. The most gentle, but at the same time effective method of surgical intervention -.

7 main pull-up movements

As we found out, the mammary gland is attached with its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can achieve this? The growth of the pectoral muscles, an increase in their endurance will improve the shape of the breast, enhance its nutrition, blood supply and lymphatic drainage, and become an obstacle to sagging and prolapse. We note right away that in addition to the workouts below, there are more.

What is important when working out the muscles of the chest:

It is necessary to work out all the muscles to the maximum. The load must be multidirectional, because. the muscle fibers of the pectoral muscles lie at different angles.
The correct technique for performing exercises is important to strengthen sagging muscles, without undue injury. Definitely a warm-up and a cool-down.
Excellent exercises for are push-ups, pull-ups, various repulsions in strikes (tennis, basketball, volleyball), planks. But the most tangible results come from loads 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 takes some of the load off the legs, and, accordingly, is easier to perform.

From a prone position, focus on the palms and knees bent at an angle of 90 ° and legs crossed at the top. Straightened arms (palms are under the shoulders and look forward with fingers) 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.
Push off at the bottom and as you exhale, rise to the starting position.

Push up 10-12 times, do 3 sets with a break of half a minute.

Don't Make Technological Mistakes:

When moving down, do not spread your elbows away from the body - this can overload the shoulder and lead to injury;
Watch the pelvis - it should neither sag nor lift up, but make a straight line due to the inclusion of the gluteal muscles in the work;
Stretch your wrists to avoid overloading them with unnatural positions 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, do not get hung up on it, move on to the usual classic push-ups as soon 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 are also involved, and also, unlike the previous version of the exercise, the legs.

Technique - as in push-ups from the knees, but in the starting position, the emphasis is on the toes.

Push-ups 10-12 times, do 3 sets with a break of half a minute. Gradually bring the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.

3. Squeezing the palms

The pectoral and shoulder muscles are included in the work, the inclusion of triceps is a mistake. Good for beginners with weakened muscles and as a final isometric exercise for strength training.

Stand with your feet shoulder-width apart, your back is straight, bend your arms at the 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 resting your palms against each other.

Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually work up to 20 seconds.

This is interesting! The exercise can be diversified by closing the arms above the head or shifting the closed hands alternately to the left and right chest.

4. "Emphasis on the wall"

The muscles of the chest and shoulders are included in the work, tensing and stretching. The exercise is performed anywhere where 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 them with your hands in the forward direction - about 1-3 minutes.
Bend forward slightly and keep pushing down 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 hands.

Lie on a bench with an incline of 20°-30°, put your feet on the floor at your sides, raise your forearms with dumbbells up 90°. The position of the elbows apart just below chest level dumbbells - higher.
Inhale, and as you exhale, squeeze the dumbbells up on 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. Wiring dumbbells lying on a horizontal bench

The pectoralis major muscle works, the muscles of the shoulders and ribs are included. This move is effective.

Lie on your back on a bench, raise your arms with dumbbells slightly bent at the elbows up to eye level, hands look at each other.
Inhale - spreading the arms to the sides, a slight delay at the bottom point, while exhaling - a new rise.

Do 4 sets of 12 dilutions.

7. Pullover exercise

Large pectoral and

A beautiful bust is the dream of every girl. But often from nature we get not quite what we would like. Hence the eternal complexes about his body. Sports can make a big difference.

With the help of lifting exercises, you will not increase the chest by several sizes, but you will make it fit and more attractive. All that is required from the girl herself is perseverance, a good attitude and regular performance of simple exercises that can be done both at home and in the gym.

The first results of a set of exercises for elasticity, an increase or decrease in the pectoral muscles for girls and women will become noticeable after at least three weeks of training, but this cannot be stopped, because the main effect is yet to come.

The second, very important rule for women who have a large size. You must be exercising in a sports bra or in a special training top so that your mammary gland does not sag and pull back on the skin.

Also decide what you want to achieve from training, because the number of repetitions and load depends on this. There are women who suffer from being too large and want to reduce it a little. In this case, you need to perform a large number of approaches and repetitions, but at the same time use a small weight of dumbbells. Well, if you have a small size, then in order not to make it even smaller in sports, you need to do a small number of repetitions and approaches, but with a large weight of dumbbells.

The best exercises on the simulators

If you still decide to work out in the gym, then you need a sports complex aimed at tightening the skin, restoring elasticity, forming a beautiful shape and a slight increase. The breast itself, which consists of a fatty layer and a mammary gland, cannot be pumped up. But you can tone the pectoral muscles that are behind the mammary gland.

Reduction of hands while standing in a crossover

Crossover work engages multiple muscle groups, including breasts. If you visit the gym, then this installation must be included in your arsenal, no matter which complex you choose.

Stand in the middle of the crossover with your back straight and one leg slightly forward. Grasp the handles of the upper blocks with your hands. Begin to bring your hands to a perpendicular position with the floor and lift to a parallel with it. Keep your body still while doing this. Exhale as your hands approach. For women with large breasts 4 repetitions of 25 repetitions, for small breasts 2 to 12 repetitions.

Reduction of hands lying on a bench at the lower blocks of the crossover

In this exercise not only the chest works, but also the front deltas.

Take a position when the shoulder blades rest firmly on the bench, the legs are bent and rest on the floor, a slight deflection in the lower back. We reduce the handles of the lower blocks above ourselves and spread them parallel to the floor. We exhale when the hands approach. Perform 15 reps in 2 reps.

Bench Press

When executing work chest, triceps and anterior delts.

The legs are bent shoulder-width apart and rested on the floor. The shoulder blades with a slight deflection are pressed against the bench. Let go and lift the bar above you. Do 20 repetitions x 2 times.

Reduction of hands on the simulator "Butterfly"

"Butterfly" is another installation, without which not a single chest complex is dispensed with.

Sit on the butterfly seat with your back straight and firmly pressed against the back. Legs shoulder width apart. Hands on the handles of the simulator. Bring and spread your hands.

Lifting a dumbbell, leaning on a bench

A very simple exercise to perform, but no less effective for that. Bend your leg at the knee and lean it on the bench. The body is tilted forward. Rest on the bench with one hand, and take a dumbbell in the other. Raise your hand with a dumbbell to your chest and lower it down.

Repeat 30 times in 3 repetitions for a voluminous bust, take a weight of 1 kilogram, and 15 in 2 sets for small breasts with a weight of 2 kilograms.

For more useful exercises in the gym for pectoral muscles, see the video:

Effective chest workouts at home

In order to tighten the bust, it is not necessary to go to the gym, because you can also effectively perform chest exercises for girls and at home. The only thing that is desirable is buy dumbbells of 1 or 2 kilograms. But if this is not possible, then you can get by with ordinary water bottles.

Push ups

Any trainer will tell you that push-ups are indispensable in a set of exercises for increasing and tightening chest muscles for women and girls, subject to home workouts. There are many different types of push-ups. Over time, you can change the technique of performance.

Emphasis lying down, legs bent at the knees. At first push-ups 20 times on your knees, and then 15 times with straight legs.

Bench press with dumbbells in the lying side

Exercise can be done both on a fitball and on a bed. In addition to the pectoral muscle, triceps also work..

Lie on the edge of the bed so that your legs and torso are on weight. Bend your legs at the knees and rest on the floor. Take a dumbbell in each hand and bring and spread your arms to the sides.

Dumbbell bench press

The starting position is the same as in the previous exercise. Now raise and lower your arms from your chest. The number of sets and repetitions is the same.

Sliding hands across the floor

Impossible simple and seemingly strange exercise. But on the other hand, it gives a brilliant result.

Take two regular napkins and put them under your arms. Take a kneeling position, lean on your hands so that the weight of the body is on your hands, and your knees only support.

Slide one hand forward and then return it to its original position. Then the same with the other hand. Complete 30 reps for each hand.

gromila.net