As you know, the pectoral muscles are divided into several sections: the upper and lower parts and the external and internal. As a rule, difficulties with an increase in volume appear precisely in the inner part of the pectoral muscle. Today we will talk about how to pump up the inside of the pectoral muscles. This question is asked by almost every novice bodybuilder who wants to build perfect muscles.
Causes of underdevelopment of the inside of the chest
Oddly enough, but most muscle development programs include only those exercises that give a full load only to the external part of the chest, so the athlete has to look for information on how to pump up the internal part of the pectoral muscles. After all, the beginner himself can not determine whether all his muscles receive a sufficient load.
For this reason, it is recommended to train with a personal trainer. Or if you don’t have enough money, you can take personal trainings once a month, at which the trainer will check whether you are training correctly and will give your recommendations if you deviate from the desired course.
You can also add that you yourself must learn to determine which muscle group one or another exercise is directed to, and alternate them as needed. A simple example: if you are a swimmer and do a bench press exercise, it is likely that well-developed deltas take the main load. This is fundamentally the wrong approach to doing the exercise. If you want to achieve good results in the art of building your own body, you definitely need to learn how to transfer the entire load from the deltas to the pectoral muscles. And for this you should learn to feel your own muscles. Develop this skill in yourself during each exercise.
Nutrition
If you want to know how to pump up the inside of the pectoral muscles, the main rule - in no case do not neglect nutrition. Whenever possible, try to adhere to the diet drawn up by the trainer. The balance of proteins, fats and carbohydrates will certainly play a role in building beautiful pectoral muscles. Of the total number of kilocalories consumed, protein should be 30-35%, carbohydrates should occupy 50-60 and only fats should be 10-20%. To grow muscle mass, you definitely need to increase the amount of food consumed by 10% compared with your usual diet, which was before the start of muscle mass gain. This is directly related to the consumption of a large amount of energy that you give out during training.
Calculating the required calorie content yourself is very simple. You need to multiply your body weight by 30. For example, if you weigh 90 kilograms, then the formula for calculating the required calorie content for you will look like this: 90 x 30 = 2700 kilocalories. We add 10% to this result, that is, 270 kilocalories, and the final value looks like 2970 kilocalories per day. You can calculate your daily diet based on this figure. And thanks to the right diet, you will successfully answer the question of how to pump up the inside of the pectoral muscles. This is one of the bricks of building a beautiful relief.
Buy only slow carbohydrates, namely buckwheat and pearl barley, basmati rice, wild or jasmine. The carbohydrates contained in these products are slowly digested and do not lead to a sharp release of insulin into the blood. Thus, you will not only provide your body with substances that are essential for building muscle mass, but also protect your pancreas.
Now consider the best exercises for pumping up the inside of your pectoral muscles.
Narrow grip bench press
To begin the exercise on the inside of the pectoral muscles you need from the base. This is one of the most effective exercises for building beautiful muscles. Lie on an incline bench and grab the bar. The distance between the hands is 10-15 centimeters. Reducing this distance is not recommended due to the fact that otherwise the bar will be poorly controlled, you can hardly keep it in an even position to provide the pectoral muscles with a uniform load. Perform bench presses with the elbows dilated to the sides. Ask your partner to insure you so that he controls the even, horizontal position of the bar.
Push ups
How to pump up the inside of the pectoral muscles by doing push-ups? Take a lying pose with your arms as close to each other as possible. Rise slowly on your hands, creating maximum load on the pectoral muscles. Since the study of the breast is important, you can not go too low, the working range is 1/3 of the total distance from the shoulder to the floor. They recommend performing 4 sets of 15 repetitions. If the exercise is too easy for you, use additional weights, for example, a backpack with sand.
Pullover
We pump the inside of the pectoral muscles with a dumbbell. Lie across the bench so that you only touch the bench with your shoulder blades, stretch your arms up and grab the dumbbell, as shown in the photo in the article. Bend your legs at the knees and spread them apart. Lift the dumbbell from behind the head and then put it behind the head. Exercise must be performed slowly and concentratedly, then it will definitely come in handy for you in deciding how to pump the inside of the pectoral muscles.
Crossover Hands
One of the most effective exercises for the pectoral muscles. It is necessary to stand in the middle of the crossover and on outstretched arms pull the straps to the middle, hands should meet. Stop for a few seconds, this will give the pectoral muscles maximum tension, then slowly spread your arms in the opposite direction.
Breeding dumbbells lying on a bench
Pumping the inside of the pectoral muscles with two dumbbells starts from a prone position on a horizontal bench. Lift the two dumbbells up, keep your palms facing each other. Next, start raising arms with dumbbells to the side. At the peak of the pectoral muscle stretch, you should stop and pause for a couple of seconds, then bring your hands in the opposite direction. It looks like a simple answer to the question of how to pump up the inside of the chest muscles with dumbbells.
note
In pursuit of the rapid development of lagging muscles, many athletes make a fatal mistake - they begin to create too high a load for them, which plans should help to quickly catch up with another, more developed area of the muscle. But this is the wrong approach, because in this way you run the risk of overtraining certain parts of the muscles. To understand how this can affect the muscle, let's look at how the process of building muscles occurs.
During training, muscle fibers are strained to such an extent that microdamages form in them, which are overgrown with new muscle tissue during rest days. If you overdo it during the training process, then create too many microdamages that, firstly, will overgrow for a long time, and secondly, can overgrow with less muscle tissue, that is, muscle volume will even decrease. Is that your goal? Of course not. Therefore, we recommend introducing 1-2 additional exercises on the lagging muscle area so that you do not cause harm to your health.
It should be noted that at some period of training you will again begin to notice how muscle growth will slow down or completely stop. This will be an occasion to replace the exercise with a similar one. The fact is that the muscles quickly get used to the same load. So much so that even the increase in the weight of shells ceases to develop them. In this article you will find a list of exercises that will allow you to modify your training program several times.
Conclusion
Having abandoned laziness and going to the gym, you become closer to your goal. By this you prove once again that you are ready to make efforts in order to improve your own body. It is in your power to achieve excellent sports results and achieve the main goal - building evenly developed chest muscles.