Find out how to pump up Arnold's breasts in just 1 month. A detailed training program that bodybuilders hid from ordinary people. To develop your chest muscles, you can easily do without exercise machines. As with the development of other muscle groups, chest mass training should include basic movements that are performed with free weights. You must remember that mass is only gained when performing multi-joint exercises. If you have dumbbells, then you can do a fairly effective workout for chest mass and at home.
Recommendations for high-quality breast training
To be able to create training programs for any muscle group, you need to understand its structure. This will allow you to quickly determine which movements will be most effective, and you will not waste time doing useless exercises in terms of gaining mass.
Speaking about the structure of the muscles of the chest, you should remember that there are only two muscles in this group - small and large. They are located one above the other and their functions are identical. In bodybuilding, it is customary to distinguish three sections: middle, upper and lower. To work on each of them, there are several effective movements, and you can also change the angles of the impact on them of the load.
The upper chest muscles can be maximized when working on an incline bench at an angle of 30 to 45 degrees. For high-quality pumping of chest muscles, you may not even visit the gym. One of the most effective complexes for carrying out chest mass training is the following set of movements: bench presses, presses and dumbbell extensions.
When performing the press, you need to take a prone position on the bench so that the bar is right in front of your eyes. Spread your legs wide and rest them on the ground. Your shins should be at right angles to the ground to gain sufficient stability.
Grab the bar with a wide grip and with your forearms perpendicular to the ground when lowered. If using a narrow grip, the palms should be over the collarbones. It is necessary to lower the sports equipment approximately to the middle of the chest, while inhaling. Exhale air while lifting the projectile. Note that correct breathing is of great importance and you need to monitor it when performing any power movement. Dumbbell presses in the prone position are performed using a similar technique.
With the dumbbell set, you can stretch your chest muscles as much as possible. Take a position on the bench similar to the bench press. The degree of stretching of the large muscles of the chest depends on the final lower position of the trajectory of movement. You should also bend your elbow joints slightly. Move downward at a slow pace, and upward a little faster. When the extreme upper position of the trajectory is reached, do not fully straighten the elbow joints.
How to do weight training at home?
If you do not have any sports equipment and a bench at home, then push-ups can be performed to develop chest muscles. To stretch the muscles, rest your hands not on the ground, but on supports, say, books. This will increase the range of motion and go lower, which will lead to high-quality stretching of the muscles. To do this, you need several books, which should be put in two piles, and the distance between them should be between 60 and 70 centimeters.
Like all power movements, push-ups must be performed at a slow pace and lower the body as low as possible. In the extreme position of the trajectory, you should feel the stretch of the muscles. Also, when reaching the bottom point of the trajectory, it is worthwhile to pause for six seconds. Perform a total of four sets, each of which will have 15 repetitions.
The second effective movement for carrying out breast training at home in the absence of sports equipment can be push-ups with a stop. They practically do not differ from the classical version of the exercise and you only need to pause for a couple of seconds while moving the body down, and then another stop in the lower position of the trajectory. Return to the starting position without stopping.
If push-ups with your own body weight have become very easy for you, then you can increase the load by changing the position of the torso. If you perform push-ups with your legs above your head, then the emphasis of the load will be on the upper chest muscles.
Features of female breast weight training
Girls should remember that it is impossible to enlarge breasts with the help of physical exercises. This is due to its structure. By developing the muscles in this part of the body, you will only be able to lift it and slightly improve the shape. Now we will talk about how girls can have effective weight training at home.
Actually, the set of exercises remains the same as for men. The only difference is the operating weight of the sports equipment. Use a working weight that will allow you to do three sets of 10 or 12 reps each.
In order to work out the upper part of the pectoral muscles in a quality manner, it is worth working in the dumbbell presses at an angle of 30 to 40 degrees. Also, start pushing up from the ground by doing three sets with 10-12 repetitions each. If you do not yet have a sufficient level of physical fitness, then squeeze from the bench. The higher it is, the lower the load will be. Dumbbell breeding, which should be performed in the same volume as all the previous ones, will also be an excellent exercise for girls.
How to Design an Effective Breast Training Program?
For effective chest weight training, you need to work with a low number of repetitions in a set from 4 to 6 or with an average - from 8 to 12. When drawing up a training program, you need to take into account not only your goal, but also your physical condition. As we said above, basic movements are the best option for effective training.
It is very important to master the exercise technique. This will not only allow you to reduce the risk of injury, but also increase the effectiveness of the training. If the movements are performed with technical errors, then one should not expect serious progress. In addition, we recommend alternating classes aimed at developing all three sections of the muscle group.
For beginner athletes, it is enough to perform three exercises: barbell and dumbbell presses in the prone position, as well as dumbbell routing. The first two movements should be performed in three sets with 8-12 reps. If the bench is tilted up, then you will shift the emphasis of the load to the upper section of the muscles and vice versa. If you are working on a horizontal bench, then the load will be evenly distributed.
In addition to the above movements, you can introduce into your program the training of the chest for the mass of push-ups on the uneven bars. It is also a basic and highly effective exercise. To complete it, it is necessary to take an emphasis on the uneven bars on straightened arms. To increase stability, bend your knees and cross your legs. Begin to go down, slightly tilting the body forward. If you do not use the tilt of the body, then the emphasis of the load will shift to the triceps.
Here is a pectoral mass training program to develop all three chest muscles.
For the development of the upper section
- Barbell press, incline bench - 3 sets of 10-12 reps each.
- Dumbbell press, incline bench - 3 sets of 10-12 reps each.
- Reduction of hands with dumbbells, incline bench - 3 sets of 10-12 repetitions each.
- Push-ups from the ground - 3 sets of 10-12 repetitions each (the duration of the downward movement of the body should be from 5 to 10 seconds).
For the development of the middle department
- Barbell press, horizontal bench - 3 sets of 10-12 repetitions each.
- Dumbbell press, horizontal bench - 3 sets of 10-12 repetitions each.
- Reduction of hands with dumbbells, horizontal bench - 3 sets of 10-12 repetitions each.
- Classic push-ups - 3 sets of 10-12 reps each.
For the development of the lower section
- Barbell presses, reverse tilt of the bench - 3 sets of 10-12 repetitions each.
- Dumbbell press, reverse tilt of the bench - 3 sets of 10-12 repetitions each.
- Reduction of hands with dumbbells, reverse tilt of the bench - 3 sets of 10-12 repetitions each.
- Classic push-ups - 3 sets of 10-12 reps each.
Konstantin Bublikov talks about chest weight training in the following video:
