Many men are unhappy with the look of their breasts. They strive to develop them by performing all kinds of exercises on the pectoral muscles. However, often the results of long workouts are very small. What is the secret? How to achieve high results and turn your breasts into a matter of personal pride?
This article is intended for those who have recently started working on their body, although there is interesting information, little tricks and for those who have been working with iron for a long time.
All exercises on the
pectoral muscles can be divided into isolating and basic. The first group should be included in the main complex about a couple of years after the start of systematic studies. Isolating exercises “polish” and improve the pectoral muscles, give them a certain shape.
In order to first increase the
muscles of the chest, it is better to choose basic exercises. These include the following:
- push-ups from the floor and on the uneven bars;
- bench presses from various positions;
- dumbbell presses from various positions;
- “pullovers”;
- pull-ups.
If you perform exercises for the pectoral muscles at home, using a barbell or dumbbells with a lot of weight, make sure that you have a partner - without it, working in this mode can cause injury.
The bench press is performed with a barbell or with dumbbells, it is better to do this on a bench that can be placed at different angles. By varying the grip width, you can successfully work out all parts of the chest. With a wide grip of the bar neck, the extreme parts of the chest muscles work intensely. With an average grip (at shoulder level), the middle part of the chest works. A narrow grip forces the triceps to work and slightly engages the inside of your pectoral muscles.
Tips for working on the pectoral muscles:
1. If the chest muscles become stronger than
the back muscles, they will “pull” the body onto themselves, making the figure a stoop. One should not forget to work on the chest and on the back.
2. Stretching after the base load is required! Otherwise, short pectoral muscles that do not look very beautiful will form.
3. You should perform exercises on the pectoral muscles no more than twice a week. The chest muscles must have a recovery period during which they will grow rapidly. If you do
basic exercises too often, muscle strength will increase significantly, and volumes may even decrease.
4. Do not try to perform all the exercises on the pectoral muscles known to you at once. Such a load will not add volume to them, but only increase the stamina and strength of this muscle group. It is enough to perform a total of 4-8 approaches. It is better that these are 1-3 exercises performed in 2-3 approaches. To increase muscle volume, the number of repetitions in one approach should not exceed 10 times. If you can easily cope with this exercise and can do more reps, you should increase the weight of weights. The ideal number is 6-8 reps. In this mode, volume will grow rapidly and muscle strength will increase significantly.