Basic rules and features of training of pectoral muscles
Bodybuilding has its own business card and it's not biceps, as some beginners think, but well-formed pectoral muscles. It is to the breast that the word "courageous" is applicable, the warrior defends his fatherland, and is a model of heroism.
Training of pectoral muscles requires a lot of energy, so it is used to burn excess fatty tissues.
The largest muscle of the chest carries the Latin name pectoralis major. This muscle is attached to the humerus and is located in the direction from the sternum to the collarbone. The main function of the large pectoral muscle is to provide movement of the shoulder and arm.
Under the large muscle on the chest is a small one. They have the same functions, small size and triangular shape.
Training of pectoral muscles does not require regular numerous repetitions and approaches. Systematic overload of this group of muscles does not give the desired results. As modern methods of research have shown, training of pectoral muscles should have some features, which we will outline below.
Features of training of pectoral muscles
Training of pectoral muscles should be alternated with triceps training. It is not recommended to load them on the same day, because during trimming the triceps are loaded and vice versa.
While working with triceps, pectoral muscles are involved in part, this training provides insignificant loads. That is why the alternations of training of the chest and triceps are so useful – the muscles are each time subjected to different loads, which prevents muscle adaptation and creates the desired supercompensation of various parameters.
For beginners in bodybuilding, breast training should not occur more than twice a week. The minimum break between the load on the pectoral muscles is 2-3 days. The beginner only needs 1-2 exercises for the 2-3 approach. To increase muscle mass, use 10-12 repetitions, to increase the power indicators – 6-8.
The best breast is worked through basic exercises. One of them – bench press in the prone position. In this case, both an inclined and a horizontal bench are used. Another good exercise – push-ups on the uneven bars. For those who are engaged in bodybuilding for less than two years, the use of isolation exercises is not recommended.
The eccentric phase of the exercises for the pectoral muscles is slow. To enhance the effect, use "negatives". However, this method can not be used more often than 1 times for every 3-4 exercises that fall on the chest.
Basic exercises for training of pectoral muscles
Basic exercises for pectoral muscles
The Best Isolating Exercises
The bench press belongs to the group of the most popular basic exercises. This exercise is complex, aimed at the work of several large muscles, including pectoral muscles.
Dorian Yates negatively responded to the bench press, believing that this technique is not suitable for breast development. After this unflattering response, the masses began to form an incorrect opinion about the low effectiveness of this load. We would like to draw your attention to the fact that the author of the article emphasized that he bases himself on personal experience, which in no way relates to other athletes engaged in bodybuilding.
In fact, bench press perfectly suits newcomers. Many professionals also successfully apply this exercise.
Taking the neck with a wide grip helps to shift the load to the muscles of the chest. In order to change the area of influence on certain parts of the body, the bench press is performed on an inclined bench. Raising the head of the bench promotes pumping the top of the chest, lowering – the lower part of the chest. By adjusting the inclination of the bench, you can direct the load to the desired area of the pectoral muscles.
Push-ups on the uneven bars is focused on the development of triceps, the outer and lower part of the pectoral muscles. Athletic bars are a rather popular sports projectile, they can be found not only in sports halls, but also on street sports grounds, parks, stadiums, etc. When using this projectile, it should be noted that the training of pectoral muscles requires widely spaced bars – from 70 cm to 80 cm. With a narrower position of the bars, the power accent is shifted to the triceps.
Pushups very similar to bench presses. In this exercise, you can also adjust the slope of the body and, accordingly, the possibility of influencing a certain group of pectoral muscles. The great value of this exercise is that it does not require a simulator or sports equipment. Push-ups from the floor can be done with weights: this requires the help of a partner or a normal backpack with a load.
Dilution of hands with dumbbells – one of the best ways to train pectoral muscles. This exercise is an isolated action on the muscles of the chest, using mainly the upper and outer part of this muscle group. For greater efficiency, the exercise is slow. Cheating is unacceptable.
Crossovers represent a reduction of hands on the blocks, the purpose of which is the pumping of the lower and inner pectoral muscles. For performance of crossovers there are special simulators. They are very in demand, so there are almost all gyms.
Some athletes prefer cross dippers to working with dumbbells. And this is understandable – working on a crossover gives a lot of work when the position is reduced. Comparing the crossover with the presses, we will also find the advantage of the first: the reduction of hands on the blocks promotes greater stretching and an increase in the amplitude of motion. For the sake of justice, it should be said that for many athletes, push-ups or bench presses are more suitable. But there is a category of people who, due to anatomical features of the body, pectoral muscles react poorly to pressures. It is for this type of people that crossovers are ideal.
Pullovers with straight hands promote the training of the front jagged muscles, the lower part of the dorsal latissimus muscles and the lower part of the pectoral muscles. Pullovers give excellent muscle pumping and chest expansion.
Army Press (standing press) is designed for pumping the upper part of the pectoral muscles, triceps and shoulders. Optimize this exercise with dumbbells and barbells. Recently, this exercise has lost its popularity due to the emergence of complex action simulators.
Note that any of the above exercises is aimed at working out the entire breast, however, despite this, each of these exercises has its own emphasis on a particular muscle. For the development of individual breast zones, the following groups of exercises are suitable: