How to build chest? The best exercises for the pectoral muscles

How to pump up the chest? Unique training programs for men and women!

The first common mistake when pumping your chest muscles is to train your chest muscles with a standard bench press.

Bench press is a basic exercise that builds chest muscles. But he has a drawback: the bench press lying to a greater extent work out the bottom and middle of the chest. The upper part of the pectoral muscles is included in the work on the residual principle.

This is not noticed by beginners, but professionals with experience of 5-10 years see it. The pectoral muscles develop almost evenly, but this “almost” in the long run does not lead to a lagging upper chest.

Have you seen bodybuilders whose breasts look like saggy tits of an old grandmother? The reason is overdevelopment of the lower and middle pectoral muscles. The top does not develop and therefore the chest “sags”.

In response to the question “How to build chest?” we focus on the upper pectoral muscles.

The consequences of this strategy:

We exclude from the training program presses upside down. If you are not a powerlifter, they are not only useless, but they also cause damage, since they remove the load from the top and transfer it to the pectoral muscles;

The basis of the training of the pectoral muscles is a bench press with an inclination of 20-30 degrees. No more. When tilted at 45 degrees, the load from the top of the pectoralis is shifted to the deltoid muscles and triceps. If your gym does not have a bench on which you can perform a bench press lying at an angle of 20-30 degrees, use dumbbells as the main exercise for training the chest;

Reduce the number of exercises performed on a horizontal bench. Ideally, eliminate them completely. But one exercise can be left. Example: Now you are trying to pump up your chest using the Quality Equipoise in USA. You like this exercise, but after reading the article comes the understanding: “I can’t pump my chest with the bench press in such a variation.” Change the bench press lying on the dumbbell bench press lying at the right angle. We get the result, but the buzz from the training process becomes less due to the rejection of your favorite exercise. We return the horizontal bench press as an exception, but not to the first, but to the second or fourth places in the program .;

Try to perform isolating exercises at an angle of 20-30 degrees. We do the laying of dumbbells lying at these angles.

Full Body Workout VS Chest Workout

Driving into the search engine “How to build chest?”, Most of us mean training not only the pectoral muscles, but also all the muscles of the upper and lower bodies.

But some beginners tend to pump only the pectoral muscles. This is the wrong way for the following reasons:

The body tends to balance. The body limits the growth of muscles that are “out of order”. If the pectorals are inflated much better than the muscles of the back, abs, legs or buttocks, breast growth slows down;

Training the whole body creates the correct hormonal background. Anabolic hormones are produced, without which muscles do not grow;

Inflated pectorals against the background of an undeveloped shoulder girdle, back and legs look sucky. It’s better not to train at all than to work out only the pectoral muscles.

How to train your chest? The principle of progression of loads

90% of newcomers who want to learn how to pump up their breasts fail. They will never achieve their goals. Bodybuilding magazines and publishers that generate content for the sake of selling ads are interested in feeding you a little “little fish” instead of giving a fishing rod.

The principle of progression of loads is a fishing rod, which captures 80% of muscle growth.

The principle of progression of loads states: an athlete should increase the objective load on the muscle group every 1-3 trainings by adding weight, new exercises, approaches and repetitions.

Do not get tired. Next up is keeping fit;

Do not run into a natural ceiling. After 2-4 years of training, periodization will be needed. But this is a serious level that you should not bother with a beginner.

Most men and women who decide to answer the question “How to pump up breasts?” Use the first program without observing the principle of progression of loads. They train on it for months, after which they change in the hope of “shocking the muscles”.

No one needs to be shocked. This is a technique for bodybuilders with an experience of 5-10 years. It is enough for a beginner to observe the principle of progression of loads. And do not increase the load too quickly.

How often to pump breasts? Principle of supercompensation

The training process is divided into the following phases:

Training – muscle fibers are damaged. Microtraumas are formed that have nothing to do with muscle growth. Muscles do not grow in training! They are destroyed, then to recover and grow. “That which does not kill us makes us stronger” – according to this life rule, muscles grow. They do not grow immediately after “killing”, but after a while.

Recovery. Muscle cells, the nervous and hormonal systems recover to a pre-workout level. During recovery, the athlete is weaker than in training. Within this phase, training does not make sense. Muscles are not “killed,” but they need rest.

Supercompensation. Training made us stronger! In the phase of supercompensation, the body is able to digest the previous load at a lower cost. We observe the principle of progression of loads and make sure that the body digests a large load at the same cost. We get a situation in which the objective load (weight, approaches, repetitions) grows, and the subjective feelings from it remain the same. Answer the question “How to build chest?” only in the supercompensation phase!

Loss of supercompensation. Occurs with lazy swingers who miss workouts. The body ceases to maintain the created reserves, as a result of which the muscles return to the pre-training level. Lack of training in the supercompensation phase is the loss of the entire cycle.

The frequency of training is an individual indicator and depends on:

The severity of the loads. The harder the training, the longer the recovery takes, and the longer the supercompensation phase;

Age. A 16-year-old teenager is twice as fast as a 30-year-old man who has work, family, children, and stress. And four is faster than the 65-year-old grandfather, whose testosterone production has decreased significantly due to age;

  • Girls progress more slowly;
  • Healthy lifestyle, proper nutrition, the correct daily routine, quality recovery – all this accelerates progress, makes frequent training possible;

We focus on 2 workouts that will replace each other.

Example: on Monday we swing the chest and back, on Wednesday – the legs, shoulders, abs and arms, and on Saturday we perform the next training of the chest and back.

More details can be found in the paragraph “Training programs for pumping the chest”.

Nutrition and Recovery

To understand how to pump up the chest, you need to realize: nutrition and recovery are the basis of the cool muscles.

Check out the basics of nutrition and recovery to help build pectoral muscles at home, in the gym, on the street, or on the moon:

Calorie surplus is the basis of mass-eating. Find out your energy intake using special calorie calculators, add 500-1000 units to this number and consume the amount of calories received on an ongoing basis;

The correct ratio of B: W: Y allows you to gain muscle, not fat mass. Protein fats and carbohydrates should correlate approximately as 25:25:50, taking into account the fact that in a gram of proteins and carbohydrates there are 4 calories, while in a gram of fat there are 9 energy units;

A quality sleep of 7-8 hours is the key to successful recovery. It is better to fall asleep before 23:00 to give the body the opportunity to secrete all the necessary hormones.

You can read more about proper and sports nutrition in the sections.

Read about recovery here.

How to pump up breasts at home?

You can pump up the muscles of the chest in the same way as in the gym.

The only difference between the answer to the question “How to pump up breasts at home?” and the implementation of a similar task in the gym, is to change equipment.

To pump up your chest at home, you have several options:

Purchase collapsible dumbbells and an adjustable bench for bench presses. An expensive but most effective option;

Buy complex horizontal bar bars and engage in it. Even better, add a weight belt to the simulator that will accelerate progress. The horizontal bar-bar complex is inexpensive, for the burden you will have to pay several thousand rubles.

Work with home fitness equipment. Rubber loops, expanders, various ribbons – a cheap and profitable option for those who do not want to go to bodybuilders, but want to pump up a little chest muscles at home without extra time.

We perform the same exercises while observing similar principles.

How to pump up breasts for girls

Girls place even more emphasis on the upper pectoral muscles. Breast training can help girls from an aesthetic point of view. With age, the muscles that maintain an attractive breast shape in adolescence weaken, which is a consequence of sagging breasts. This is only part of the problem, but with the help of working on the top of the pectoral muscles, you can work out the aged muscles and restore the attractive shape of the chest.

Continue to make progress until you are satisfied with the result. Catch the principles of building schemes and you can create your own program based on this;

Do not switch to a new program until the previous one is “closed”. If you didn’t manage to complete the program in full, repeat it in the next training session. Do not sacrifice exercise technique for the sake of imaginary progress;

It is not necessary to progress in each workout, as shown in the program. Work at a speed that is convenient for you.

Still don’t understand how to pump up your chest?

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