Powerful breasts are a symbol of courage and heroism, so in bodybuilding the pectoral muscles are given special importance. There is a lot of controversial information regarding proper chest training, but science and sports medicine do not stand still, and currently there is already reliable data on the correct and effective method of training the chest muscles. Therefore, before starting the exercises, we recommend studying the anatomy and features of training these muscles. We wrote about this earlier (link below).
All exercises use the pectoral muscle almost completely, but almost every exercise has its own emphasis on a specific area. For convenience, we have divided the exercises into categories depending on the load on certain areas.
Exercises for the upper chest
These exercises will help you focus the load on the upper chest (clavicular).
This exercise targets the upper portion of the pectoralis major muscle.
Working muscles:
- Upper thoracic
- Anterior deltoid
- Triceps
Lie down on an incline bench (45 degree incline) and grab the barbell with an overhand closed grip. The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Smoothly, while inhaling, lower the barbell until it touches your upper chest. As you exhale, press the barbell up, returning to the starting position.
Important details:
Lower the barbell to the top of your chest, so the upper part of the pectoralis major muscle will work the hardest. When performing the exercise, do not use an open grip, this can lead to injury.
In this exercise, the upper part of the pectoralis major muscle receives the main load.
Working muscles:
- Anterior deltoid
- Upper thoracic
- Triceps
Exercise technique:
Take dumbbells in your hands and lie down on an incline bench (45 degree angle). The shoulder blades are retracted. There is a deflection in the lower back. The legs rest firmly on the floor. Smoothly, while inhaling, lower the dumbbells down. As you exhale, press your arms up and bring them together a little.
Important details:
Smoothly lower your elbows down, because if they drop sharply below parallel, this will transfer excess stress load to your shoulders. So try to lower your arms slowly, but still maintain full range of motion and press the weight up powerfully.
In this exercise, the main emphasis is on the upper chest.
Working muscles:
- Anterior deltoid
- Upper thoracic
Exercise technique:
Take dumbbells in your hands and lie down on an incline bench (45 degree angle). In the starting position, hold dumbbells at arm's length above your chest, palms facing each other. Smoothly, while inhaling, spread your arms to the sides. As you exhale, return to the starting position.
Important details:
The dumbbells should not hit at the top of the movement. When performing the exercise, do not bend your elbows too much.
This exercise is aimed at working the upper chest.
Working muscles:
- Upper thoracic
- Anterior deltoid
Exercise technique:
Take the handles of the lower block in both hands and stand in the middle of the crossover. In the starting position, the hands are down. As you exhale, bring your arms together while raising them to shoulder level or slightly higher. As you inhale, return to the starting position.
Important details:
For greater stability, you can place one foot in front. The more you spread your arms to the sides at the bottom point, the more your chest works. The closer your arms are to your sides, the more your shoulders work.
This exercise targets the upper chest.
Working muscles:
- Anterior deltoid
- Biceps
- Upper thoracic
Exercise technique:
Take the handles of the lower block in both hands and lie down on an incline bench. In the starting position, your arms are spread to the sides and your elbows are slightly bent. As you exhale, bring your arms together in front of you. As you inhale, return to the starting position.
Important details:
Unlike the abduction (raise) of the arms with dumbbells, in this exercise the arms at the top point must be brought together completely, since the resistance at the top increases.
Exercises for the middle part of the chest
These exercises will help you effectively work out the middle part of the chest (sternocostal).
This exercise targets the midsection of the chest.
Working muscles:
- Triceps
- Medium chest
- Anterior deltoid
Exercise technique:
Lie down on a horizontal bench, grab the bar with a grip slightly wider than your shoulders and remove the bar from the racks - this will wake you up to your starting position. Smoothly, while inhaling, lower the barbell until it touches your lower chest. As you exhale, press the barbell up.
Important details:
The grip width should be such that the forearms are vertical at the lowest point of movement. During the exercise, make sure that the bar moves only in the vertical plane. The elbows are under the bar. Throughout the entire exercise, the head is pressed to the bench, the legs are spread wide, the feet rest firmly on the floor, the shoulder blades are brought together, and there is a deflection in the lower back.
This exercise is designed to work the middle part of the chest.
Working muscles:
- Triceps
- Medium chest
- Anterior deltoid
Exercise technique:
Take dumbbells in your hands and lie down on a horizontal bench. In the starting position, the arms are straightened and at the top. Smoothly, while inhaling, lower the dumbbells down. As you exhale, straighten your arms, pressing the dumbbells up and bring them together a little.
Important details:
While performing the exercise, watch the trajectory of the dumbbells. You should squeeze them evenly. Elbows are turned to the sides. Hands move in the same vertical plane. By slightly bringing the dumbbells together at the top, the dynamics of the pectoral muscles work, and as a result, the effectiveness of the entire exercise.
3. Reduction of dumbbells lying on a horizontal bench
This exercise effectively works the midsection of the chest.
Working muscles:
- Medium chest
- Anterior deltoid
Exercise technique:
Take dumbbells in your hands and lie down on a horizontal bench. In the starting position, your arms are spread out to the sides and your elbows are slightly bent. As you exhale, bring your arms together in front of you. As you inhale, return to the starting position.
Important details:
You should not bend your elbows too much, as this will transfer some of the load from the chest to the triceps. Try to perform the movement in a wide arc, without rotating your hands and in the same plane. Also, do not fully connect the dumbbells at the top to maintain continuity of stress on the chest muscles.
This exercise targets the middle part of the pectoral muscles.
Working muscles:
- Medium chest
- Anterior deltoid
- Biceps
Exercise technique:
Take the handles of the lower block in both hands and lie down on a horizontal bench. In the starting position, your arms are spread to the sides and your elbows are slightly bent. As you exhale, bring your arms together in front of you. As you inhale, return to the starting position.
Important details:
Unlike bringing your arms together with dumbbells, in this exercise your arms at the top point must be brought together completely until they touch each other.
5. Reduction of arms in the “Butterfly” simulator
By performing this exercise you load the middle part of the pectoral muscles.
Working muscles:
- Medium chest
- Anterior deltoid
Exercise technique:
Sit on the machine (or do the exercise standing, depending on the design of the machine) and grab the handles with both hands - this will wake you up in your starting position. As you exhale, bring your arms together in front of you. As you inhale, return to the starting position.
Important details:
At the end point of the movement, bring your hands completely together until they touch each other.
Exercises for the lower chest
These exercises will help you shift the load to your lower chest (abdomen).
By performing this exercise, you pump the lower part of the pectoral muscles.
Working muscles:
- Lower thoracic
- Triceps
Exercise technique:
Lie on a negative incline bench (-45 degree incline) and grab the barbell with a grip slightly wider than shoulder-width. The shoulder blades are retracted. There is a deflection in the lower back. Remove the barbell from the racks and smoothly, while inhaling, lower it until it touches your lower chest. As you exhale, press the barbell up.
Important details:
Lower the barbell exactly to the bottom of your chest. Make sure that the bar moves only in a vertical plane.
This exercise is designed to work the lower chest.
Working muscles:
- Lower thoracic
- Triceps
Exercise technique:
Take dumbbells in your hands and lie on a bench with a negative incline (inclination angle -45 degrees). As you exhale, press the dumbbells up and bring them together a little. As you inhale, smoothly return to the starting position.
Important details:
Throughout the entire exercise, the lower back is arched, the head is pressed tightly to the bench.
This exercise is designed to work the lower chest.
Working muscles:
- Lower thoracic
- Anterior deltoid
- Triceps
Exercise technique:
Take dumbbells and lie on a bench with a negative incline (inclination angle -45 degrees). Hold dumbbells at arm's length above your chest, palms facing each other. As you inhale, begin to spread your arms to the sides, slightly bending them at the elbows. As you exhale, return to the starting position.
Important details:
At the top of the movement, the dumbbells should not touch each other. The shoulder blades are retracted. There is a deflection in the lower back.
In this exercise, the lower chest receives maximum load.
Working muscles:
- Lower thoracic
- Anterior deltoid
- Triceps
Exercise technique:
Grasp the handles of the upper block with both hands and tilt your body forward slightly. As you exhale, bring your hands together and bring them together at the level of your lower abdomen. As you inhale, return your arms to the starting position.
Important details:
For more stability, you can place one foot in front. During the exercise, the arms should move in the same plane. Elbows are slightly bent throughout the exercise.
An excellent exercise for training the lower chest.
Working muscles:
- Triceps
- Anterior deltoid
- Lower thoracic
Exercise technique:
Take the position of support on the uneven bars with straight arms. Cross your legs and bend your knees slightly. The gaze is directed downwards. Bend your torso forward, and while inhaling, slowly lower yourself between the bars, bending your elbows. As you exhale, push up from the parallel bars, returning to the starting position.
Options:
Use additional weights to increase the effectiveness of the exercise.
Chest exercises occupy a different place in each girl’s training complex. Some consider it a waste of time, others avoid it for fear of becoming Hercules in the flesh.
Both the first and the others are slightly mistaken in their beliefs. The chest needs pumping just like other muscles. We are not talking about the breasts themselves (as the immediate object of admiration for all men), but about the pectoral muscles, which support the breasts, add shape, firmness to them and protect them from sagging.
Yes Yes. Even owners of ideal shapes would do well to add a chest exercise to their workout. At least as a preventative measure.
So, today we will look at the best exercises for tightening the pectoral muscles for women, possible mistakes when performing them, as well as recommendations for eliminating them.
A little about the structure of the pectoral muscles
In short, the chest consists of two muscles: the pectoralis major and the pectoralis minor. They are not difficult to find. Pectoralis major muscle located on the entire surface from the collarbone to the sternum (it is also the largest muscle of the chest) and is attached to the humerus.
Its main function is flexion and adduction of the shoulder, i.e. in fact, control of any of his movements.
Pectoralis minor muscle located immediately under the large muscle, being its peculiar addition.
When performing chest exercises, you focus on these muscles; girls/women cannot pump up their breasts themselves, no matter how much they would like to.
Everyone pumps their chest without exception. Of course, men pursue slightly different goals when pumping up their chest (they also perform different exercises), and all because a wide chest has been considered a sign of courage and heroism since ancient times.
To learn how to pump up this muscle group for a man, see the article “Exercises for the pectoral muscles for men.”
By the way, the most famous fitness trainers, bodybuilding experts and other experts pay great attention to the breast pumping complex. And, judging by their popularity on Instagram and endless posts of admiration, it’s absolutely not in vain.
Many chest exercises are universal in nature, so they can be easily performed in the gym, or at home. It would be optimal to conduct the very first lessons under the supervision of a professional trainer.
On the other hand, if you follow all the recommendations and do the exercises in front of a mirror, you can do without going to the gym.
So here you go some recommendations on how to pump up a girl’s pectoral muscles at home:
The best chest exercises for girls
Push ups
It’s not for nothing that this exercise comes first, since push-ups are the simplest and at the same time the most effective exercise for pumping up the chest muscles for women. In addition, you don’t need any available tools for this; only your own weight will help you.
Note: your hands should be shoulder-width apart (or even slightly wider), with your elbows moving away from your body and not along it. Otherwise, you will pump up your triceps. Also watch your back position!
It should remain level and motionless (avoid lumbar arches!), only the arms and chest muscles should work. Regarding breathing: exhale with maximum muscle tension (i.e. at the lowest point of the trajectory), leave the inhalation to rise.
A lighter version is bent knee push-ups.
It is better to do an even number of repetitions (6, 8 or 10 times) in 3 sets.
Dumbbell flyes on a bench
(This exercise is also called “butterfly”). It is quite effective, although it requires some kind of elevation for maximum effect. A regular bench, step platform or fitball would be optimal.
If you do not have such sports equipment, use sofa cushions, placing them one on top of the other (but make sure that you do not “drown” in them; the support should be firm).
So, lie with your back on a bench (or your incline), your lower back should be pressed, while your hips should remain “in weight.” Hands with dumbbells are spread out. As you exhale, raise your arms in front of you, lingering at the top point for a couple of seconds, and as you exhale, lower your arms.
Do not move by inertia. If you don't feel your pectoral muscles tightening, then you're doing the exercise wrong!
It is better to alternate hand raises with push-ups. But do not overdo it! In the history of bodybuilding, there have been cases when, in pursuit of quick results, girls pumped with such force that the next day they needed help even at the stage of getting out of bed (they simply “couldn’t feel” their arms!).
Pushing your arms back with dumbbells
To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). As you inhale, move your hands behind your head (as far as you can), and as you exhale, “lead” your hands to your stomach.
It's important not to stop and do not straighten your arms completely. Perform an even number of repetitions (12, 14 or 16) in 2 sets.
Ball exercise
Can be performed standing or sitting. To do this, take the ball in your hands and lift it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball as hard as you can, tensing your pectoral muscles. After counting to 6, relax and take a deep breath. Perform the exercise 8-10 times.
How to pump up a girl’s breasts at home – instructional video
In the video below you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and also as a “reminder”, inscriptions periodically “pop up” indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and practical comments from the trainer.
Exercises for the pectoral muscles are necessary at any age! For strengthening, lifting the breasts, and also as preventive measures against age-related changes! By performing these exercises just a couple of times a week, you will become the owner of beautiful, toned figures!
Have you already tried chest exercises? What results have you achieved? What turned out to be more effective - training at home or in the gym, under the guidance of an experienced trainer? Leave comments and share your achievements with us!
To pump up your chest muscles, you must follow three rules:
- Eat well - consume enough calories (protein, fat and carbohydrates)
- Train well - give the muscles a load to grow and feel the work of the pectoral muscles during the exercises
- Get enough rest - do proper periodization for complete muscle recovery and good growth
We have selected for you the best exercises for the pectoral muscles that stimulate breast growth and have a good effect on developing strength and enhancing protein synthesis. The list includes variations of exercises with a barbell, dumbbells, and exercise machines. We also included exercises for the chest muscles with your own weight for training at home.
The pectoralis major muscle is a massive, broad, fan-shaped muscle that covers the entire upper portion of the ribs. It originates from the sternum, collarbone and ribs and is attached to the upper part of the humerus with the help of tendons.
Exercises for the pectoral muscles
It is very important to do all the exercises correctly, otherwise you will not get the maximum benefit from them. Later, it will be difficult for you to unlearn the incorrect technique of performing exercises, so it is better to learn how to do them correctly from the very beginning.
For each workout, choose 3 of the suggested exercises and perform 4-5 approaches (including warm-up) in each of them. You can change the selected exercises for each workout.
Bench press
This is a great upper body exercise. It works all parts of the pectoral muscles, deltoids and triceps. Less load falls on the latissimus dorsi, biceps and forearms, which help stabilize the position of the barbell.
Place the barbell on the racks. Lie face up on a bench. Place your feet on the floor on each side of the bench. The soles must be in full contact with the floor. Grab the bar with a grip slightly wider than shoulder-width. Straighten your arms to remove the bar from the racks. Move the bar with your arms extended until it is positioned above your chest.
Lower the bar until it touches your chest. As you lower the bar, keep your elbows out to the sides so that your shoulders are at a 45° angle to your torso. Don't push your shoulders too far out to the sides, as this puts too much stress on your shoulder joints. Without causing the bar to bounce off your chest, lift the barbell up to the starting position. Repeat the exercise.
Tips: Always perform the bench press with a spotter who can assist you as you lift the bar. You can also perform this exercise with dumbbells instead of a barbell.
Incline Bench Press
This exercise is very similar to a regular bench press and works the same muscle groups (chest, deltoids, triceps). However, it differs in that it puts more stress on the upper chest.
Lie on an incline bench face up. Place your feet on the floor on each side of the bench. The soles must be in full contact with the floor. Grab the bar with a grip slightly wider than shoulder-width. Straighten your arms to remove the bar from the racks. Move the bar with your arms extended until it is positioned above your upper chest.
Lower the bar until it touches your upper chest. As you lower the bar, keep your elbows out to the sides so that your shoulders are at a 45° angle to your torso. Don't push your shoulders too far out to the sides, as this puts too much stress on your shoulder joints. Without causing the bar to bounce off your chest, lift the barbell up to the starting position. Repeat the exercise.
Tips: Always perform the incline bench press with a spotter who can assist you as you lift the bar. You can also perform this exercise with dumbbells instead of a barbell.
Incline bench press upside down
This exercise is very similar to a regular bench press and works the same muscle groups (chest, deltoids, triceps). However, it differs in that it puts more stress on the lower chest.
Lie on an incline bench upside down and face up. Place your feet under the special bolster located at the end of the bench. Grab the bar with a grip slightly wider than shoulder-width. Straighten your arms to remove the bar from the racks. Move the bar with your arms extended until it is positioned above your lower chest.
Lower the bar until it touches your lower chest. As you lower the bar, keep your elbows out to the sides so that your shoulders are at a 45° angle to your torso. Don't push your shoulders too far out to the sides, as this puts too much stress on your shoulder joints. Without causing the bar to bounce off your chest, lift the barbell up to the starting position. Repeat the exercise.
Tips: Always perform the incline bench press head down with a spotter who can assist you as you lift the bar. You can also perform this exercise with dumbbells instead of a barbell.
This exercise works the entire chest area, but focuses on the lower chest. It also works the deltoids and triceps.
Grab the bars with your palms facing each other. Straighten your arms and take an emphasis on the uneven bars. Bend your legs at the knees.
Lean forward and maintain this body position throughout the entire exercise. Slowly bending your arms, lower your body between the bars until your arms are bent at a 90° angle. Hold this position for 1 second. With an energetic movement, return to the starting position. Repeat the exercise.
Note: This exercise is advanced because to perform it you must be strong enough to lift your own body. As you get stronger, you can perform this exercise with weights by attaching additional weight to your belt.
This exercise works all areas of the chest, but you can focus on different parts of the chest by changing the angle of the bench. For example, flat flyes target the entire chest, incline flyes target the upper chest, and incline head down flyes target the lower chest.
Take dumbbells and lie face up on a bench. You may need a spotter to help you lift the dumbbells back to the starting position. Straighten your arms up above your chest. Palms should be facing each other. Maintain a slight bend in your elbows.
Without bending your arms, slowly spread your arms to the sides, describing a semicircular arc in the air. Extend your arms to shoulder level. Do not lower your arms too much as this may cause shoulder injury. Tightening your chest muscles, raise your arms along the same trajectory back to the starting position. Repeat the exercise.
The exercise is aimed at developing the pectoral muscles as a whole.
Adjust the height of the machine seat so that your shoulders are parallel to the floor while performing the exercise. Sit on the seat and grasp the handles of the machine. Maintain a slight bend in your elbows. Allow the handles of the machine to pull your arms back so you can stretch your chest muscles.
Tightening your pectoral muscles, bring your arms together at chest level. Hold this position for 2 seconds to prolong the peak muscle contraction. Slowly move your elbows back to the starting position. Repeat the exercise.
Push ups
This basic exercise is aimed at developing the pectoral muscles as a whole. Less load falls on the shoulders and triceps.
The pectoral muscles are always desirable for any athlete, but many beginners fail to develop them well. What exercises are best to do to develop this muscle group? How to do them correctly? What should a chest workout be like? Read more about this.
Exercises
Pectorals belong to the pushing group. As for the exercises themselves, there are many movements for developing these muscles, which can be divided into 2 categories:
- Bench presses.
- Wiring.
Exercises of the first category involve 2 joints (shoulder and elbow), which is why they can be called basic. In the second case, only the shoulder joint is involved in the work, while the elbow joint is fixed. This makes this group of exercises isolating.
We list the exercises that best influence the increase in strength and mass:
- Barbells.
- Dumbbells.
- Presses in simulators.
Presses can be performed on a horizontal or inclined (down/upside down) bench, depending on which part of the chest you want to pump up more efficiently. These exercises also vary in grip width, which can be wide, medium or narrow. Next we will look at all the types in a little more detail.
2. Wiring:
- Dumbbells.
- Hands on the simulator.
- Crossovers.
If your goal is to train the pectoral muscles for mass, then the above exercises can even be excluded, however, isolating movements allow you to better outline the relief and better pump up the lagging parts of the muscles. Read more about execution and efficiency below.
Bench press
This is perhaps the most popular exercise for developing the pectoral muscles. The most commonly used benches are horizontal and positively inclined benches. Less often - a negatively inclined bench. The angle greatly affects the development of the lower or upper pectoral muscles, which is very important for any athlete. Every chest training program must include this exercise.
The flat bench press is a classic exercise that is very popular in both bodybuilding and powerlifting. At the beginning of the exercise, the barbell should be held at arm's length over the upper chest. Then you need to lower it to your chest, and then squeeze it up again. As for the grip, it is advisable to perform the exercise with a wide grip, which will somewhat exclude the triceps from the work. The number of repetitions should vary from 6 to 12.
The incline bench press will allow you to pump up the pectoral muscles (especially the upper part) more efficiently and evenly. The principle of execution is the same as in the previous case, but there are several important principles. The first step is to choose the optimal level of inclination of the bench, which should be 30 degrees. If the slope is greater than this indicator, then the deltas will become more active, which is not very good. Secondly, you need to choose the width of your grip, which should be slightly narrower than average. This is explained by the fact that with this execution the amplitude of the exercise increases, loading the muscles more. Finally, this type of bench press partially eliminates the triceps from the work, which allows you to focus on pumping your pecs. Finally, the last piece of advice - do not do the “bridge”, because this method of execution involves the triceps and back muscles, which makes the work much easier. Raising your legs makes it possible to remove the “bridge” by pressing your back into the bench. Remember this! As for the number of repetitions, they need to be done 6-12.
Dumbbell press
The dumbbell press is another great exercise if your plan is to train your pectoral muscles for mass. Together with the previous exercises, this movement will allow you to increase muscle size, as well as increase overall strength. The technique for this movement is similar to the bench press, but there are a few differences.
The first and most important thing is the absence of a bar, which is why the amplitude of the execution increases, because athletes lower the dumbbells as low as possible. This fact allows you to give your pecs a good stretch and give additional stress to the stabilizer muscles. The number of repetitions, inclination of the bench, breathing and other features are completely the same as the bench press. A little further we will describe what training for the pectoral muscles should be, where we will indicate the number of approaches and repetitions for this and other exercises.
Bench press
The best option would be to bench press on a Smith machine. It can be a good addition if you are planning a chest workout. The athlete's level must be above average. How to do this exercise correctly?
- Lie down on the bench, take the correct position (exactly in the center, your head should not hang), the grip should be wide, remove the barbell from the racks.
- Slowly lower the barbell to your chest.
- Stop for a moment, then return to the starting position.
The exercise is quite simple and safe, but it still cannot fully replace the regular bench press. Why? The thing is that the simulator itself dictates its amplitude of following the barbell, which quite often does not suit a certain person with his own anatomical features, which are very important in a sport such as bodybuilding. However, your chest workout will be much more effective if you use this exercise as a good addition to your program.
Wiring
Isolation exercises allow you to qualitatively work only a certain muscle group. They won't give you a big gain in muscle mass or strength, but they can help you achieve better definition. As a rule, exercises of this type should be performed when weight progression is not too important, or at the end of a workout to simply “finish off” your muscles.
Dumbbell flyes are one of the best options for purposefully loading and stretching the pectoral muscles (and the angle of the exercise greatly affects the pumping of the upper, lower or middle part of the chest). We will now talk about the last aspect in a little more detail. So, with a negative angle of inclination, the lower part of the chest will succumb to a greater load. With a positive inclination angle, the pectoral muscles will work much more evenly, but part of the load will be transferred to the deltoids.
Crossovers and arm raises on the machine are also quite effective for the chest muscles, stretching and improving their relief.
Chest training program
In order to pump up your pectoral muscles as quickly as possible, you can follow the following program, which is ideal for beginners:
- Horizontal/incline bench press bench - 4 x 6-12 + warm-up.
- Dumbbell press - 4 x 8-12.
- Dumbbell flyes (with different angles) - 4 x 10-15.
This complex will allow you to enlarge your pectorals, gaining the necessary mass and strength. For more advanced bodybuilders, the following program is suitable:
- Horizontal bench press bench - 4 x 8.
- Bench press on incline bench - 3 x 8.
- Dumbbell press - 3 x 6-12.
- Flyes (dumbbells/arms on the machine) - 3 x 12-15.
- Crossover - 4 x 10-15 with 45 seconds rest.
Using this complex, you can see impressive results in record time. In principle, by adhering to the correct technique and knowing the main reasons for muscle growth, pumping up your pecs will not be difficult. By the way, your chest training should take place at the beginning of the week (if you are doing a 5-day split), while your body is rested and not under heavy stress from training large muscle groups.
Chest training at home
Quite a lot of people begin their thorny path to success in bodybuilding with home training. Of course, there can be many reasons for this: shyness, financial problems, a huge distance to the gym, and the like. However, you can lay a good “base” at home. Of course, push-ups alone will not increase your chest volume to a noticeable level, and therefore you need at least minimal equipment. If we talk about such a set, then you will definitely need collapsible dumbbells (2 are enough) from 5-10 to 30-40 kg. This will make it possible to conduct full training with bench press exercises, which are basic in bodybuilding. At the same time, it is possible to carry out the wiring that we talked about earlier. As for the alternative to the bench, there may be several options: a thick board, a low sofa, and the like.
No less useful will be the parallel bars, exercises on which can qualitatively draw the relief of your muscles and give you strength. Nowadays they are found in almost every yard, but since running back and forth is not very convenient, you can also buy them (or take the dumbbells outside). In addition to training the pectoral muscles, you can also pump up your abs on the uneven bars.
Finally, simple push-ups can also be a good addition to your workout. As your results improve, you can start doing push-ups with weights, which will be very effective for increasing volume and strength. Next, we will give a specific complex, showing what training the pectoral muscles should be like at home.
Home training program
Home training of the pectoral muscles can be in no way inferior to that which takes place in a professionally equipped gym. The most important thing is adherence to technique and progression of loads. Let's start:
- Push-ups from the floor (possible with weights) - 4 x 12-18.
- Dumbbell press - 3 x 8-12.
- Dips (possible with weights) - 4 x max.
- Wiring - 3 x 10.
- Pullover with dumbbell - 3 x 12.
You can see the technique for performing the last exercise below.
Chest muscle training for girls
In principle, the set of exercises for women is similar to those for men, but there are additional movements that are adapted specifically for the weaker sex. Let's list them: push-ups from the floor on your knees or from the crossbar while standing, push-ups on parallel bars for girls and a specific bench press, which is also ideal for women.
And again, hello my dears!
Today we are waiting for a continuation of the busty article, namely its practical part. In it we will look at the most complete list of chest pumping exercises, we will also identify which of them are the best, and in conclusion we will get acquainted with specific training programs for all occasions.
So, I can't wait to start broadcasting, let's go!
How to pump up your breasts? The practical side of the issue.
Well, I would like to start with a message... not in the sense of “fuck you...” :), but to send to the first part of the note, in which we theorized and revealed the issues of the structure of the breast and its pumping from an anatomical point of view. Therefore, if you are not familiar with this creation, then you are welcome to show your respect to it by following the link. We move on.
Usually, when you ask yourself the question: how to pump up your breasts? then different associations of both natural and non-natural nature arise in your head (by the latter we mean pumping in the “Silicon Valley” style). There are plenty of guides on natural pumping and, oddly enough, they are all designed for males. As for the young ladies, they just have to collect information bit by bit on how to tighten up their babies and make them more presentable and visibly elastic. In our practical part, we will analyze not only male chest pumping schemes, but also pay personal attention to the female bust. Therefore, the note is of a general gender nature :) and in it everyone will find what their breasts need.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Chest exercises. The most complete list.
If you have ever been to the gym, then you probably know that Monday is often chest training day and in order to press the barbell on the bench, you need to line up, starting at the parking lot :). No, I'm serious, any muscleman, especially a beginner, jumps under the bar first and makes the bench press the center of his chest training. So it turns out that the gym with its plethora of machines turns into hyperextension and bench press exercises for women, and bench press exercises for men.
However, we will not be supporters of frozen forms and in order not to get hung up on pounding the chest with a standard set of exercises, I will give the most complete list of movements for various areas of the chest muscles.
So here they are:
- bench press;
- Hammer bench press;
- dumbbell bench press (including at different angles of inclination);
- dumbbell fly (including at different angles of inclination);
- bringing hands together in crossover (different points of reference);
- pullover with dumbbell/barbell/block;
- raider thrust;
- parallel bars push-ups;
- pushups (including with different body positions).
In the picture version, the assembled atlas of chest exercises looks like this.
This is the most complete list and all these movements can be used by you in the pectoral training program, pay close attention to it and do not “stick” only to presses.
An important point in choosing exercises is such a target element as the comprehensive development of the chest muscles. And in order to achieve this, you should use different angles and different exercises that affect both the development of the width/thickness of the chest and the development of its deep volumes.
So, your ideal busty workout should include:
- 1 bench press exercise on a horizontal bench (or basic, such as push-ups/floor push-ups);
- 1+1 bench press exercise at an up/down angle;
- 1 adduction/spreading exercise;
- 1 exercise for deep expansion of the sternum (for example, a pullover).
Top best chest exercises: research results
Agree, it’s nice to know that you are using an exercise that, from a scientific point of view, is the best for working out a particular muscle group. In this subchapter we will analyze just such exercises.
Study #1
Researchers from the University's Exercise and Sports Science Department (Wisconsin) tried to determine which movements are most effective for growing pectoral muscles. 14 guinea pigs men aged from 19 before 30 years it was proposed to fulfill 9 the most popular chest exercises, during their implementation, EMG measurements of the electrical activity of the muscles were taken.
Support exercise (comparative point/standard) was the bench press exercise, which showed maximum activity of the pectoralis major muscles. In second and third places with 98 And 93% The exercises turned out to be seated chest press in a machine and crossover exercises.
The research results were summarized in a table.
As can be seen from the summary calculations, the best scientific exercises are the first three, and it is from them that the chest grows best.
A similar study was conducted by Professors Boeckh-Behrens and Buskies. They found the barbell bench press to be the most effective movement for all pecs. At the same time, the barbell press at an upward angle is excellent (and better than all other oblique ones) isolates the upper part of the pectorals.
The research results were “packaged” in graphic form.
Explication (decoding):
barbell bench press - bench press;
cable crossover – bringing hands together in a crossover;
dumbbell bench press - dumbbell bench press;
peck deck – mixing in a butterfly;
inclined dumbbell flys – raising dumbbells at an upward angle;
dumbbell pullovers - a pullover with a dumbbell.
Conclusion: The researchers concluded that the ideal PT for breast development should look like this:
- bench press;
- crossover;
- Dips with extra weight.
Study #2
No. 1. Differences in muscle activation resulting from changes in stability requirements
A very unusual study, the purpose of which was to identify different degrees of activation of the chest when using different types of projectiles (dumbbells, barbells, Smith machine). Several exercises were taken and compared with the bench press.
The results of each study are tabulated.
Table No. 1. Degree of muscle activation when comparing bench press versus Smith machine press.
Conclusion: Both exercises equally activate the pectoralis major and clavicular deltoids. The difference is manifested in the activation of the acromial part of the deltas; the Smith press has a higher numerical value, which means weaker (1 – taken to the maximum) loading.
Table No. 2. Degree of muscle activation when comparing barbell bench press versus Smith machine press and dumbbell press.
Conclusion: There is no difference in activation of the pectoralis major and clavicular deltoids, but the lower activation of the triceps brachii and higher activation of the biceps brachii during the dumbbell press is a result of the increased stability demands of this exercise.
In turn, the bench press activates the biceps to a greater extent than the Smith machine press. (2 against 3 ) .
Global output:
The studied exercises did not affect the activation of the pectoralis major muscle. The more unstable the exercise, the more assisting and stabilizing muscle groups are involved in the work. It is likely that this limits (restricts) the amount of weight pressed, which in turn reduces the effectiveness of working the pectoral muscles.
No. 2. Differences in muscle activation depending on angles
Below are the results of studies on the effect of different angles on the activation of different parts of the pectoral muscles.
Table No. 3. Degree of muscle activation in exercises with different angles
Data shows that the bench press engages the pectoralis major and triceps the most. The second exercise in terms of activation of these muscles was the downward angled barbell press. The angled press activates the upper pecs just as much as the bench press. The middle/lower part of the pectoralis major is most effectively worked by pressing at a downward angle.
The seated military press exercise is usually used as a training exercise for deltoids. However, research shows that the activation of the upper chest is comparable to the angled press, in addition, the military press activates the clavicular part of the deltoids much more strongly. But the triceps and sternal head of the pectoralis major have the worst activation of all the chest exercises.
Global output:
The angle at which the press is performed has a significant impact on the activation of the pectoralis major and other assisting muscles. In terms of muscle activation and lifting more weight (combined two parameters together), the bench press, in comparison with those studied, is the most effective.
No. 3. Comparative review of pectoral muscle activation during various exercises
This study included 9 of the most popular chest exercises. Electrodes were placed on the sternocostal part (sternal head) pectoral muscle.
The results showed that the bench press and pec deck produced the strongest activation of the pectoralis major muscle. In addition, the crossover crossover simulator has also shown its high efficiency. The seated bench press is somewhat inferior to its previous counterparts, and the most “satisfactory” results were shown by:
- raising dumbbells at an upward angle;
- dips;
- push-ups with straps;
- fitball push-ups;
- standard push-ups.
Actually, this was the latest research information, now you know by sight the best chest exercises, which means it’s time to start the training process itself.
So, next in line...
Top 3 Chest Workout Programs
Chest training program #1. “There’s no place for a newbie without breasts!”
This PT is intended for beginner athletes who already have some training experience (from 3 months) and mastered the technique of most exercises. The main goal is a general increase in muscle mass and the development of chest qualities such as width and depth.
Technical specifications:
- training 2 once a week with a distance of at least 72 hours;
- number of approaches 3 , repetitions – 10/20 ;
- 60 sec.
In the picture it’s like that.
Chest training program No. 2. “Breasts are a revolution! in 5 days!”
This PT is intended for experienced athletes (training experience from 3 years), whose goal is the comprehensive development of the breast and its specialization (work only on this muscle group).
Technical specifications:
- training 5 once a week;
- number of approaches 3 , repetitions - different;
- rest with exercise is: 2,5 minutes - at 4-6 repetitions, 60-90 sec – with repetitions from 8 before 12 .
In tabular form, the program looks like this:
In the picture it’s like this (clickable).
Well, as promised for dessert...
Chest training program No. 3. “Baby, be tight!”
This PT is tailored exclusively for young ladies and has as its main goal a breast lift, giving it delicious volumes and shapes. The main emphasis is on angles, or more precisely, on moving away from the plane that horizontal presses provide. In addition, PT will increase the depth of the bust, i.e. it will become much more voluminous, which will give the breasts even greater expressiveness.
If after 3 months you will wear a low-cut dress with a deep neckline and your breasts will not be admired, then throw a stone at me :).
Technical specifications:
- training 2 once a week (with space 1 day);
- number of approaches 4 , repetitions - different;
- rest with exercise is: 60 sec.
In tabular form, the program looks like this:
In the picture it’s like that.
Actually, this was the last essential information, now you know how to tidy up your décolleté area and you can do this most enjoyable activity in the near future.
Afterword
Another article has come to an end and today we answered the question, how to pump up your breasts? It’s not in vain that we divide such articles into two parts and spend a ton of time on each of them :), with this we lay both theoretical and practical foundations so that the swing is conscious and you understand what is being done and why. I hope I explained it popularly in this post, if not, then get ready, the third part is already on its way :)!
That's all, I was glad to write for you, see you soon!
PS. What secrets do you know about breast pumping? Let's share in the comments.
P.P.S. Attention! 04.10 The ability to send questionnaires for and food will become available. I will be glad to see you working together!
With respect and gratitude, Dmitry Protasov.
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