What exercises will help maximize the development and outline of the chest muscles. The answer lies here. Just 5 minutes and the secret technique is yours. The development of the chest muscles is a top priority for most athletes. This is due to two reasons. The first is that they are some of the most visible, and the second is that large muscle groups should be trained more actively. Today the topic will be - specialization in the chest in bodybuilding.
You will be able to learn the anatomical structure of this group, practical advice on training, as well as what you need to focus your attention on. However, we will not talk about the basic principles of training today. At the same time, beginner athletes will be able to learn a lot of interesting things for themselves today.
Anatomy of the chest muscles
The muscles of the chest are composed of the external muscles, the internal intercostal muscles, and the diaphragm. For bodybuilders, outdoor is of paramount importance, since it is their growth that can be noticed. In this regard, the pectoralis major muscle, which is paired and located on both sides of the chest, is of particular importance.
The small pectoral muscle is no longer so important, because it only pushes the large one forward, which can slightly increase the chest visually. But the rest of the muscles are most often deprived by athletes and practically do not exercise. This is not the right decision, as they are also very important and need to be addressed.
Pectoralis major muscle
Most of the chest is occupied by this muscle. For its development, athletes use various presses of sports equipment. The main function of the muscle is to bring the arms in the direction towards you or away from you, or, in simpler terms, the pressing movement.
Also, the pectoral large muscle allows you to rotate with your hands and in relation to bodybuilding this means breeding dumbbells. It is important for you to understand that when performing all kinds of movements, different tissue fibers are also involved. However, this does not mean that with the bench you train some fibers, and with the help of breeding others. It's just that in each of these cases the load is accentuated differently. We have already said that it is the pectoralis major muscle that is the target and it is on it.
Small pectoral and subclavian muscles
These muscles have a lot in common, but the main difference lies in the functions they perform. The small muscle is responsible for the up and down movement of the shoulder blades, and the clavicular muscle is responsible for adduction of the clavicle. Best of all, these muscles are loaded when performing wiring, and on the block. In this case, it is desirable to additionally bring the shoulder joint forward at the moment of bringing the hands together. If you simply bring your hands together, then the load will fall on the pectoralis major muscle, and if you bring the shoulder forward, then in this case the clavicular and pectoralis minor muscles will develop.
Possible reasons for the lag of the pectoral muscles in development
It is very important for bodybuilders to be able to find the reasons for the lag in various muscles in development and then correct them. So what are the most common causes of breast lag?
Insufficient progression
This cause is often the underlying cause of all muscles in the body. If an athlete uses load progression in his training, then the target muscles will grow in any case. To make it easier for you to track the progression of the load, you need to keep a diary of activities. There are different types of load progression, but the easiest way to achieve this is by increasing the working weight. Also, a load progression will be created by changing the number of repetitions in sets, which should be performed from 8 to 12.
After increasing your working weight, you will be able to do eight repetitions. Gradually bring this value up to 12. After that, increase the weight of the sports equipment again and start again with eight repetitions. However, this does not mean that you need to do the same number of repetitions in each set. For example, immediately after increasing the weight, you do 8 reps in the first set, 7 in the second, and the maximum possible in the last.
Poor muscle feeling
Also a common and no less important reason. You need to progress the load on the target muscle. Let's take a bench press as an example. When you raised the weight of the projectile, then the load should be focused on the chest, and not, say, on the triceps or other muscles. To do this, you must perform all movements technically correctly. Muscle feeling can also be developed. This is what allows experienced athletes to effectively use cheating.
Invalid priorities
This reason is associated with incorrect prioritization. For example, an athlete may be building strength rather than hypertrophy. If you perform a press on strength, then in this case the chest muscles will very quickly lag behind in their development.
If you have any muscle lagging behind, then you need to isolate them. Otherwise, more developed muscles will take the main load for themselves. Lagging muscles should always be a top priority in your training program.
Features of breast training
Let us now consider some of the features of the training process of the pectoral muscles, which will allow you to quickly make the chest more attractive in visual terms.
Jamb expansion
This technique is very effective and makes it possible to increase the size of the breasts due to the expansion of the bones. This, in turn, will significantly increase the group's growth potential.
Pre-fatigue
This is a very popular technique. Its essence lies in the fatigue of the auxiliary muscles and the subsequent training of the chest. Let's say, after doing the bench press 7 times, your triceps is already tired and does not give you the opportunity to do a couple more presses. It is clear that the pectoral muscles in this case will underperform and slow down their development.
But if you tire your chest with an isolating movement before doing the bench, then it will already be tired. After that, during the bench press, the pectoral muscles will get tired before the triceps, which is what you need. It also makes it possible to increase blood flow in the target muscles, and the brain to tune in to their work in advance.
Prolongation and supination
These techniques allow you to increase the load on the target muscles when performing isolated movements. But their main advantage is the ability to load the segments you need. Supination is called turning the hand towards the face, and prolongation - from the face. It should also be remembered that the rotation of the hand should be performed using the shoulder joint, not the elbow.
For more information on chest training in bodybuilding, see this video:
