Choosing exercises for the chest is extremely difficult. This is associated with their huge variety. An improperly designed complex will not give the desired results. Consider the best chest muscle exercises. They are very effective because they cover all the necessary areas. Also, the complex is universal: suitable for both men and women.
Where to begin?
The first workouts are recommended at home. At the initial stage, only small dumbbells will be required. For greater efficiency, you can connect an expander. Do not forget to do warm-ups before doing basic exercises to warm up your muscles. This will protect them from sprains and prepare for intensive work. Choose the best exercises for the pectoral muscles from the proposed complex (a few will be enough) and perform only them. Gradually increase the load with approaches and repetitions.
When you feel that you are ready for more intensive work, you can connect sports equipment to classes . You do not have to go to a fitness club for this. In order not to stand in lines, you can buy exercise equipment and practice at home. But be patient, even they will not give quick results.
Exercise recommendations
In any training, the intensity and regularity of the exercises is important. But they do not stand in the first place. The main thing is to correctly perform all movements and give the muscles a rest. That is, training should not be daily, but high-quality. If this is neglected, then even the best exercises for the pectoral muscles will not be effective. What nuances are still worth considering?
- Untrained people are better off staying on a two-day complex per week. This will create the optimal balance of load and recovery for the pectoral muscles.
- Exercise will give results with muscle growth. Therefore, give preference to classic push-ups. Trained people can include isolation exercises in their program. For beginners, they will be too traumatic.
- For training the pectoral muscles, optimally 5-6 different exercises for 5 approaches. If your goal is to increase strength, then 6 repetitions of movements are enough. If you want to make your chest muscles more voluminous, then do them 10 times. For beginners, this amount should be reduced by 2 times.
- Even the best exercises for pumping the pectoral muscles must be divided by week. This is necessary for even load distribution. At the same time, it is not recommended to affect the muscles of the chest and triceps. It is better to perform them on different days. So your body will rest and adapt to the load. Otherwise, energy will be wasted.
The effectiveness of training for the chest
This set of exercises, when properly performed, gives very good results. What are the reasons for its effectiveness?
1. Exercises are diverse, so they work out the pectoral muscles in different directions.
2. The complex is designed so that it covers several problem areas. This is achieved due to the natural range of motion.
3. It is necessary to carry out the proposed exercises with strict adherence to the technique. Thanks to this, stabilizing muscles are involved, which are responsible for maintaining balance and controlling movements.
For these reasons, you can be sure that you are offered only the best exercises for the pectoral muscles. For women and men, the effectiveness is exactly the same.
Classic push up
Perhaps push-ups are the most important anatomical exercise for the pectoral muscles. When performing it, you need to spread your arms wide and not lift the buttocks up. It's important to feel muscle work If you feel tension in your chest, then you are doing everything right. Strengthen the effect will help an additional burden in the form of barbell pancakes on the back. This exercise works on almost all parts of the body.
Bench press
Usually this exercise is performed on a bench while lying on your back with a dumbbell or barbell in your hands. They need to be held parallel to the body. Do not touch the chest with a weighting agent and do not straighten your elbows. The chest muscles should always be tensed at the lower and upper points of movement. At the expense of 1-2, lift the weighting agent up, for 3-4 - hold up, and for 5-6 - lower it down.
On a special simulator, you can slightly change the position, modifying the best exercises for yourself. There will be a load on the top of the pectoral muscles if the bench in the head area is raised above the legs. If you lower it, then the lower section will be pumped. At home, such a training is extremely difficult in the form of a lack of suitable equipment. But a simple inclined bench can be found on almost any sports ground.
Dips
This is another classic exercise for a beautiful bust. It works well in the complex upper part of the body. But basically, the lower chest, triceps and shoulder girdle are inflated. Hands need to grab the bars and raise and lower the housing. When lifting, the movements should be jerky and sharp, as if you are throwing something up sharply. Lowering the body should be carried out smoothly and slowly. It is also important that the distance between the bars is about 70 centimeters. Otherwise, it is not the chest that is pumped up, but the triceps muscles.
Such training is simple, easy to understand and very effective. For these reasons, it is categorized as the "best exercise for the pectoral muscles." For men and even young boys, push-ups on the bars are very familiar, so they will not cause difficulties. And you can perform the exercise on any sports ground.
Dumbbell exercises
Here you can even compose a separate set of various exercise options. These can be chest presses and arms. Moreover, in both versions, exercises can be performed in different directions. All movements with weighting agents must be done smoothly and without jerking. Otherwise, the effect will not be one hundred percent. Also watch your breath. During exhalation, exhale, and while relaxing, take a breath.
Keep in mind that dumbbell presses provide volume, and spreading movements make the chest wide. Training can be done at home on the floor (mat) or in the gym on the bench. Just do not overdo it with the weighting agent. Choose a weight that is comfortable for you.
The following types of training are not very popular in gyms. And in vain, because these are also the best exercises for the pectoral muscles.
Crossovers
These exercises are a reduction of hands using a block simulator. Muscles are worked out by stretching and weighting. If you vary the direction, then you can pump up various sections of the muscles of the chest. If you are interested in the center - pull the handle of the simulator directly in front of you. To work out the upper chest, do a crossover from the bottom up. To increase the lower area, do the exercise on the contrary - from top to bottom.
Do not forget to set the appropriate weight at which all movements will be performed without jerking. It should be the same for both handles. The body is usually tilted slightly forward, and the feet are left shoulder width apart. For greater stability, you can put your foot forward. But in the next approach, it must be changed to another. If you do everything right, then make sure that these are the best exercises for the mass of the pectoral muscles.
Pullovers
Ideally, this exercise is performed in the gym on a special simulator. But it can be replaced. The point is to lean on or lie down on a bench and pick up a weight. Then lift it in front of you, and then take it behind your head almost to the floor. For the muscles of the chest and triceps, it is better to exercise with arms bent at the elbow. With straight, an additional spin will be involved.
As a weighting compound, you can take a barbell, dumbbell or pancake. But with the first option you cannot achieve a clear technique. And it is very important for getting a beautiful pumped up body. It will be a pity to waste energy and time in vain, because with the help of a pullover almost all the pectoral muscles are involved.
In addition to training
Even a well-designed complex will not be enough if training is not reinforced by anything. What else is needed for a beautiful breast?
1. Proper nutrition. Food should be consumed often, but in small portions. Make a diet so that protein foods, fiber, vegetable fats and complex carbohydrates prevail. These are fresh vegetables, legumes, low-fat fish, poultry, various cereals and dairy products.
2. Full relaxation. Even the best exercises for the pectoral muscles, like any workout, take a lot of energy. Therefore, to restore energy, a long and sound sleep is important.
Following these tips and observing the technique of doing the exercises, you can build up the relief on the chest and tighten your body.