How to pump up the muscles of the sternum for a man: a set of exercises, performance features, tips

How to pump up the muscles of the sternum in a man? This question is asked by almost all novice athletes attending the gym. And this is not surprising, since many males want to have large and effective pectoral muscles. But how to pump up your chest quickly? Is it possible? How to pump up the muscles of the sternum for a man at home, if he has no barbells or dumbbells? If you are interested in at least one of these questions, then we suggest that you familiarize yourself with the article. We recommend that you read it to the end so as not to miss anything important!

How to quickly pump up the muscles of the sternum in a man?

This is perhaps one of the most popular sports queries on the Internet. Since the article is devoted to the training of the pectoral muscles, you can not ignore it. So, how to pump up the muscles of the sternum in a month for a man at home or in the gym? There is no definite answer to this question. If you decide to take the path of a healthy lifestyle, you must understand that gaining muscle mass is far from the fastest process that requires endurance and patience. In addition, it all depends on genetics: in some athletes, the pectoral muscles can grow by leaps and bounds, while in others, on the contrary, they can be a lagging muscle group. Age, injuries, general condition of the physical form also play an important role. You will only be able to see the result of pumping your breasts if you train correctly and regularly, eat right and recover enough.

Anatomy

How to pump up the muscles of the sternum for a man at home or in the gym? To get a complete and detailed answer to this question, you need to understand the anatomy. This knowledge will help you choose the right exercises to create an effective training program.

The pectoral muscles are divided into deep and superficial. The deep ones include the internal and external intercostal muscles, which take part in the movement of the ribs during breathing.

Superficial muscles of the chest:

1. The pectoralis major muscle. It is one of the largest and most powerful muscles of the human body, has a fan-shaped triangular shape and occupies most of the chest in front. She is responsible for the rotation of the shoulder joint, raising and lowering the arm;
2. Small pectoral muscle. It is located under the large muscle of the chest and works with it. The shape is triangular. The main functions are lowering the scapula, raising the arm;
3. Subclavian muscle. It is responsible for raising the rib, lowering the clavicle down and moving it forward;
4. Front dentate muscle. This muscle is located on the lateral surface of the chest. Main functions: rotation and abduction of the scapula forward, raising the rib (when fixing the scapula).

Topographically, the muscles of the chest can be divided into three bundles:

1. Upper.
2. Average.
3. Lower.

Training upper, middle and lower chest

When doing push-ups, as well as various bench presses and wiring lying in a horizontal position, all three sections of the pectoral muscles work, but the middle and lower bundles get the greatest load. For accented study of the upper section, it is necessary to perform exercises on a bench lying with an inclination up. How to pump the lower muscles of the sternum to a man? In the event that you have poorly developed this area, you should add push-ups on the uneven bars or breeding in the crossover to your training program.

How to pump up the muscles of the sternum for a man in the gym? Let's look at the most popular exercises.

Basic exercises

All exercises are divided into basic and isolated. In basic movements, in addition to the main muscle group, other muscles receive an indirect load. Isolated exercises are aimed at accentuating the development of a specific muscle without involving external muscles. The basic exercises for the muscles of the chest include a bench press lying down, which in its effect is largely similar to push-ups from the floor. By adjusting the angle of the bench, you can determine which part of the chest will be involved in the work.

The basic exercises for the chest also include push-ups on the uneven bars. This is a functional exercise, the advantage of which is the naturalness of the movements performed. If you want to work out the pectoral muscles, you should use the bars, which are located at a distance slightly wider than the shoulders. With a narrow setting of the arms, triceps will do the main work, and with a wide setting, the risk of injury to the shoulder joint increases. The exercise should begin in the upper position, because in this position the muscles have time to prepare for the load.

Isolated exercises

How to pump up the muscles of the sternum for a man with isolated exercises? Movements aimed at isolated study are performed at the end of the training of the studied area. To, so to speak, "finish off" this muscle group. The most popular isolated exercises include:

1. Breeding hands with dumbbells (in a horizontal position or at an angle). This exercise allows you to increase the range of motion and improve the stretching of the pectoralis major muscle.
2. Hand reduction in the Butterfly simulator. The main advantage of this simulator is a low level of injury risk.
3. Reduction of hands in a crossover. Great for working out the lower pectoral muscles.
4. Pullover with a dumbbell. This exercise helps to expand the chest. It is also used to train the broadest muscles of the back, so it is important to study in detail the technique of its implementation. To shift the focus to the desired area.

How to pump up the muscles of the sternum for a man at home?

Regarding the gym, everything is clear. We hope that we were able to answer this question. But what to do to those people who cannot afford the subscription to the fitness center? Do they really have to forget about training forever? No, no, no, and no again! Even without barbells and expensive exercise equipment at home, you can properly increase the volume of your pectoral muscles. Do not believe? But in vain!

How to pump up the muscles of the sternum for a man at home without iron? The best way to do this is to do push ups. There are several options for this exercise that allow you to adjust the load. The most effective are:

1. Classical push-ups from the floor with a wide setting of hands.
2. Push-ups with emphasis on the knees (suitable for beginner athletes with a low level of physical fitness).
3. Push-ups from the hill (fitball, bench). Like the bench press at an angle, the load is shifted to the upper pectoral muscles.
4. Plyometric (explosive) push-ups. When performing them, you need to quickly go down from the starting position, after which, with a sharp explosive movement, go up with the palms off the floor.
5. Push-ups on the uneven bars. In order for the pectoral muscles to get the main load, you need to lean forward during execution.

Workload progression at home

The main disadvantage of push-ups is that over time your muscles adapt to the received loads and stop growing. If you push up on the maximum number of repetitions, then your endurance will develop, but not muscle mass. Is there a way out of this situation? Yes there is. If you can already do more than 30 net push-ups for the approach, then you need to use additional weights. Take an old backpack, put books, bottles or any other household items in it, put it on and try to do a few push-ups. Believe me, the difference will be palpable. If you are interested in a push-up program for muscle growth, we recommend that you check out the video in the next section.

Video lessons

With the theory finished, now let's move on to practice. We bring to your attention training programs for home and gym.

Training program for the development of chest muscles in the gym.

The program of push-ups for pumping the pectoral muscles at home.

Recommendations

Experts are happy to share tips that make it possible to make training not only effective, but also safe. Here they are:

1. Always warm up before starting your workout. This applies to both those who train in the gym, and those who exercise at home. During the warm-up, you prepare your muscles, joints and tendons for subsequent loads, which at times reduces the risk of serious injury.
2. Eat right. Every more or less experienced athlete knows that nutrition plays the same important role in the training process as the training itself. No matter how hard you train, you will never be able to build a beautiful physique if you eat buns, junk food and other not very healthy food.
3. Spend enough time recovering. Do not forget that your muscles grow during rest, and not during sports activities. Train no more than 1-2 times a week.

How to pump up the muscles of the sternum for a man at home or in the gym? We hope that the information presented in the article was useful to you and you learned a lot of interesting facts. Use the acquired knowledge in practice, listen to the advice and recommendations presented by professionals, and then you will definitely succeed in building beautiful and effective pectoral muscles!