All professional athletes do not hide the fact that at the dawn of their training career, they began precisely with the development of chest muscles. It has already been established that, having crossed the threshold of the gym, the beginner immediately lays on a horizontal bench and begins to squeeze the barbell from his chest. Therefore, this article will focus on the pectoral muscles.
The reader will find out what breast training is. Exercises, program, results and reviews of professionals will help a novice athlete more effectively and quickly develop the necessary muscles.
Features of large muscles
Yes, the chest, like the back and legs, refers to the large muscles of the human body. Accordingly, the developmental approach here will be individual. It is worth noting that the chest muscles are complex and consist of several components. Among athletes, it is customary to divide this muscle into three components: the upper, lower and middle parts. However, chest training in the gym also provides for the development of the internal and external parts of the pectoral muscle.
From the outside, it resembles a constructor. Someone chases the width and pays attention to the upper outer part of the body, and someone is interested in a powerful torso with a protruding chest forward - here the athlete has to focus the load on the middle part of the body. On the other hand, such a construction is interesting in that any athlete can independently create for himself the figure of his dreams.
Training preparation
The chest training program always starts with a warm-up. Both beginners and professional athletes are advised to conduct a 5-minute warm-up warm-up and perform several light but intense exercises. And then it turns out that for all beginners to warm up, it is enough to perform one easy approach with a small weight. And then there are a lot of questions for specialists who make up training programs regarding the lack of growth.
It's simple - not only the chest muscles, but also the so-called stabilizer muscles are involved in all the presses. These include biceps, triceps, deltoid muscle and fiber of the forearm. Therefore, a mandatory warm-up before training includes push-ups on the uneven bars, which effectively stabilize muscle stabilizers. This is a worthy warm-up before the start of classes. And swinging your arms to the sides is best performed during morning exercises , but not before training chest muscles .
Work at home
Many beginners believe that breast training at home is no less effective than training in the gym. Yes, at the initial stage this is so, but the human body quickly gets used to the loads and requires something more to continue growing. However, not everything is as bad as it seems. There are many worthy simulators and accessories that, albeit partially, but still able to replace the gym for a beginner.
- Push-ups in a lying position. In fact, this is a whole complex that allows you to fully work out the muscles of the chest. After all, you can do push-ups not only with different positions of the arms (narrow or wide), but also at different angles - from the floor, from a chair or head down, with your legs on a raised platform.
- Large expander. Yes, a rather inconvenient device, but for wiring at home it is better not. By the way, it is better to get an expander with typesetting with springs. So, at least, you can control and change the load.
- Bars. Everything is clear, Push-ups on this simulator completely replace the bench press from the chest in a lying position. The only caveat is the risk of injury.
Fast addictive
Athletes involved in gyms already probably know that their body gets used to the load pretty quickly, and effective muscle training requires constant stress. Any complex that includes breast training necessarily includes replacement exercises. Basically, this does not concern the angle of inclination, but sports equipment. Athletes just change the barbell on a dumbbell. And it’s effective - the muscles get stressed and growth occurs.
It is also recommended to periodically (once every 2-3 months) change exercises in places. Yes, not everyone will like to shake the bar from the chest head down at the beginning of the workout, but this is still necessary to make the muscles somehow respond to the load.
Combined workouts
Most athletes prefer to go to the gym 3 times a week. Here, another problem arises - in fact, in three days it is not possible to pump all the muscles of the human body. There are not many options for solving the problem:
- stretch the entire complex for 5-6 days, highlighting each muscle group one workout;
- visit the hall more often;
- Combine several muscle groups in one workout.
Most athletes like the third option, which is why chest-arm training is so popular among all athletes. The convenience here is that these two muscle groups are mutually exclusive. Having pumped the chest efficiently, the athlete will not have to put a lot of energy and energy into the arm training - the small muscles have long been clogged, and they need only attention to work. The scheme works in the opposite direction - after disabling the biceps and triceps with the pectoral muscles it is easier to "negotiate".
Complex combinations
But the training "chest-legs" is completely contraindicated for beginners. The fact is that it will be difficult for an unprepared body to cope with the load of two basic muscles. And if the beginner still wants to dwell on such a combination, then you will have to get acquainted with some conditions, without which there simply will not be a result.
Leg training requires a lot of energy from the athlete, so it is better to start the combination from the bottom. Moreover, no more than three exercises should be allotted to the legs. This can include squats, lunges, bench press or Romanian traction. After that, a short 10-minute break is required to restore glycogen in the liver and reduce the pulse rate. Then you can begin to load the pectoral muscles. Again, it is worth doing no more than 3 exercises (bench presses at different angles and wiring).
Control shot
Many beginners have already noticed how inflated chest after training. Professionals call this nothing more than “pump”. It is believed that this is a wonderful result after an effective workout that makes the muscles grow. At this stage, any athlete has two development paths that he can choose for himself.
If growth is important for a beginner, then having reached the maximum “pump”, you should complete your chest workout and switch to other muscle groups. Naturally, after a workout, you should take up the absorption of foods high in protein and carbohydrates.
But for athletes who want to quickly lose weight, the “pump” signals that it is time to effectively spend body fat. Professionals recommend "finishing" the pectoral muscles with intense push-ups, wiring, or working with dumbbells. Here it is important not only to clog the muscles, but also to increase the pulse, forcing the blood to move faster through the vessels.
Training methodology
Breast training is not as simple as it seems at first glance. In addition to the exercises themselves, there are a number of techniques that you need to get to know more closely. Firstly, we are talking about the intensity of the training itself. Rest between sets should be minimal - the muscle should not relax. If during a 40-second break there is a significant decrease in strength, then this is a problem for the body itself, and a beginner should think about developing endurance, and not about increasing rest.
The second factor is the placement of the workout itself in the overall complex. Breast training is best done after a light workout. In general, professionals recommend the entire complex to be divided into complex and simple training, placing them in a checkerboard pattern. So the body will be easier to recover.
We must not forget about the exercises themselves. They must be different and mutate - you can not press the barbell from the chest on a horizontal bench every training session. Yes, it will be possible to move the weight off the ground, but this achievement will be one-time, after which the athlete will have prolonged stagnation. Therefore, muscles constantly need to be loaded in different ways.
Finally
As practice shows, chest training is albeit effective, but still the most difficult exercise in big sport. Therefore, when you first visit the gym, you don’t need to immediately lie down on a bench under the barbell and do a bench press. Here we need a slightly different approach. Professionals recommend starting with small steps - push-ups and dumbbell wiring. It is better to slaughter the pectoral muscles slowly, increasing the load from day to day. Only in this way can one come to some result.