How to strengthen the muscles of the chest

Muscles of the chest can be a real decoration of a beautiful torso - and not only male, but also female. However, to strengthen them is not so easy, on the contrary, the pumping of these muscle groups is one of the most pressing problems for visitors of "rocking chairs" and fitness centers.

There are many people who want beautiful, convex muscles of the thorax, but not everyone knows how to effectively work them out. It starts with the fact that the volume of muscles is not always an indicator of their strength and development. The result of effective training is not just bloated, but well-developed muscles. You need to train all parts of the pectoral muscles, including the lower and inner muscles of the chest. The structure of the muscles of the chest is divided into three beams - the inner, the lower and the middle. Externally, the structure of the breast can be divided into the upper part and the lower one - the lower muscles of the breast, located just below the sternum. To develop each of these parts, you need to apply individual exercises and different equipment for training.

The structure of your chest - a factor that significantly affects the possible effectiveness of training. For such a factor as the type of chest, it is possible to conditionally divide all trainees into two groups. The first group - people with a flat chest, as if slightly flattened. That is, if you put such a person sideways, then you will not even see a hint of a bulging chest. Such people even often have broad shoulders. In this case, it is easy to pump up the muscles of the chest, even without particularly burdening yourself with giant bars. However, the power indicators in bench press for such people will leave much to be desired.

In the second group, the thorax is as if flattened on the sides, but when viewed from the side, it seems that the chest is a wheel. In fact, this is not so - it is often for this category that breast development is problematic. But trained people with such a constitution easily perform such exercises as push-ups (bench presses). This can be explained by the fact that the trajectory of the arms becomes shorter due to the convex thorax.

To strengthen the muscles of the chest, located in the upper chest, you should perform exercises lying on the bench, the angle of inclination of which can be no more than 50 degrees. Among such exercises - a barbell press, a press of dumbbells, crossovers. Very useful will be push-ups, in the performance of which the legs are on the dais - for example, a chair.

Push-ups from the floor are also useful to pump the internal muscles of the chest. Immediately it should be said that when performing push-ups, you do not have to try to master such complex types as push-ups on several fingers, the outside of the brush or push-up with changing the positions of the brush, on one hand - these exercises are not available for all athletes, It is generally better to skip them to avoid injury to the hand. No matter what type of push-up you do - on the fists or just on the palms, - do not forget that you should be comfortable doing them, otherwise you need to change the position of the hands or reduce the number of push-ups.

To develop the internal muscles of the chest, well suited also: push-ups on the uneven bars, as well as exercises from the prone position on the bench - all kinds of pressures, the layout of dumbbells; Classes on the simulator "Butterfly". All pressures, divorces and other exercises should be carried out with the equipment of a significant but accessible weight for you. For example, to carry out the spreads, do not take very large and heavy dumbbells, because taking too large, you will become stronger bending your arms in the elbows, and the exercise will not do you any good. In addition, depending on the level of your preparation, it's better to start with something that will not lead to great physical fatigue, and strengthened workouts will come later. A variety of bench presses are good that simultaneously train all parts of the chest, including the lower muscles of the chest. Other exercises have a more narrow effect.

To get the most effect, pump alternately the internal muscles of the chest and upper chest. But forget about the bottom is also not worth it.

To "stuff" the lower muscles, perform bench presses from the sitting position on the bench - hands holding the upper grip behind the dumbbells, place the straightened straight in front of them, exposing them to the chest level. Bending at the elbows, bring your hands to the lower lateral edges of your chest, then straighten again.

Beginners should start with a typical, simple standard complex. Then move on to a more serious combination that develops the upper, inner, lower pectoral muscles.