The best exercises for pectoral muscles: review, description and effectiveness

Choosing exercises for the breast is extremely difficult. This is due to their enormous diversity. Incorrectly compiled complex will not give the desired results. Consider the best exercises for pectoral muscles. They are very effective, since they cover all the necessary zones. Also, the complex is universal: it will suit both men and women.

Where to begin?

The first training sessions are recommended at home. At the initial stage only dumbbells of small weight are required. For greater efficiency, you can connect an expander. Do not forget to warm up before exercising the basic exercises to warm up the muscles. This will protect them from stretching and prepare for intensive work. Choose from the proposed complex the best exercises for pectoral muscles (several will be enough) and perform only them. Gradually increase the load by approaches and repetitions.

When you feel that you are ready for more intensive work, you can connect to exercise sports simulators. You do not need to go to a fitness club. In order not to stand in lines, you can buy simulators and practice at home. But be patient, even they will not give quick results.

Recommendations for Exercises

In any training intensity and regularity of exercises is important. But they do not stand in the first place. The main thing is to correctly perform all movements and let the muscles rest. That is, training should not be daily, but quality. If this is neglected, then even the best exercises for pectoral muscles will not be effective. What nuances should I take into account?

• Untrained people should stop at a two-day complex a week. This will create an optimal load balance and recovery for pectoral muscles.

• Exercises will give results with the growth of muscle mass. Therefore, give preference to classical push-ups. Trained people can include isolating exercises in their program. For beginners, they will be too traumatic.

• For training of pectoral muscles, 5-6 different exercises for 5 approaches are optimal. If your goal is to increase strength, then 6 repetitions of movements are sufficient. If you want to make the muscles of the chest more voluminous, then do them 10 times. Beginners this amount should be reduced by 2 times.

• Even the best exercises for pumping pectoral muscles need to be divided in a week. This is necessary for an even load distribution. At the same time, it is not recommended to touch the muscles of the chest and triceps. It is better to fulfill them on different days. So your body will rest and adapt to the load. Otherwise, energy will be wasted.

The effectiveness of training for the breasts

This set of exercises, if done correctly, gives very good results. What are the reasons for its effectiveness?

1. Exercises are diverse, so they study the pectoral muscles in different directions.

2. The complex is designed so that it covers several problem areas. This is achieved through a natural range of motion.

3. Perform the proposed exercises are necessary with a clear adherence to the technique. Thanks to this, stabilizing muscles are involved, which are responsible for maintaining balance and controlling movements.

It is for these reasons that you can be sure that you are offered only the best exercises for pectoral muscles. For women and men, the effectiveness is absolutely the same.

Classic push-up

Perhaps push-up from the floor is the most important anatomical exercise for pectoral muscles. When performing it, you need to place your hands wide and do not lift your buttocks up. It is important to feel the muscles work. If you feel tension in your chest, then you do everything right. Strengthen the effect will help additional burdening in the form of suckling pancakes on the back. This exercise works through almost all parts of the body.

The bench press

Usually this exercise is performed on a bench lying on your back with dumbbells or a barbell in your hands. They need to be kept parallel to the body. Do not touch the breast with a weighting agent and do not straighten the elbows. The muscles of the chest should always be tense at the bottom and top of the movement. At the expense of 1-2 lift the weighting up, 3-4 - stay, and at 5-6 - lower it down.

On a special simulator, the position can be changed slightly, modifying the best exercises. On the top of the pectoral muscles there will be a load if the bench in the head area is raised above the legs. If it is omitted, the lower section will be pumped up. At home, such training is extremely difficult in the form of lack of suitable equipment. But a simple inclined bench can be found on almost any sports ground.

Push-ups on the uneven bars

This is another classic exercise for a beautiful bust. It works well in the complex upper part of the case. But basically the bottom section of a breast, a triceps and a humeral belt is pumped up. Hands need to grasp the bars and raise and lower the case. When lifting, the movements should be jerky and sharp, as if you are sharply throwing something up. Lowering the body should be done smoothly and slowly. It is also important that the distance between the beams is about 70 centimeters. Otherwise, not the thorax, but the triceps musculature.

This training is simple, easy to understand and very effective. For these reasons, it is classified as "best exercises for pectoral muscles". For men and even young boys push-ups on the uneven bars are very familiar, so they will not cause difficulties. And you can perform the exercise on any sports ground.

Classes with dumbbells

Here you can even create a separate complex of various exercises. These can be chest presses and the raising of hands. And in both cases, exercises can be performed in different directions. All movements with weighting should be done smoothly and without jerking. Otherwise, the effect will not be absolute. Also watch your breathing. At exhalation exhale, and at the moment of relaxation, inhale.

Note that presses with dumbbells give volume, and dilution movements make the chest wide. Training can be done at home on the floor (mate) or in the gym on the bench. Only do not overdo it with the weighting. Choose a comfortable weight for yourself.

The following types of training are not very popular in sports halls. And in vain, because this is also the best exercises for pectoral muscles.

Crossovers

These exercises are the reduction of hands using a block simulator. Muscles are worked through stretching and weighting. If you vary the direction, you can pump up different parts of the muscles of the chest. If you are interested in the center - pull the handle of the simulator right in front of you. To work out the top of the chest, make the crossover from the bottom up. To increase the lower area, do the opposite-from top to bottom.

Do not forget to set a suitable weight, in which all movements will be made without jerks. It should be the same for both pens. The body is usually slightly inclined forward, and the feet are left on the width of the shoulders. For greater stability, you can put your foot forward. But in the next approach it needs to be changed to another one. If you do everything right, then make sure that these are the best exercises for the mass of pectoral muscles.

Pullovers

Ideally, this exercise is performed in the gym on a special simulator. But it can be replaced. The point is that you need to lean on an elbow or lie down on a bench and take a weightinger in your hands. Then raise it in front of you, and then take it behind your head almost to the floor. For the muscles of the chest and triceps it is better to train with the arms bent in the elbow. With the spine in addition, the spin will be involved.

As weighting agent, you can take a barbell, dumbbells or a pancake. But with the first option you can not achieve a clear technique. And it is very important for obtaining a beautiful inflated body. It will be a pity to waste energy and time, because with the help of pullover, practically all of the pectoral muscles are involved.

In addition to training

Even a well-composed complex will not be enough if the training does not support anything. What else is required for a beautiful breast?

1. Proper nutrition. Food should be eaten often, but in small portions. Diet make so that protein foods, fiber, vegetable fats and complex carbohydrates predominate. These are fresh vegetables, legumes, lean fish, poultry, various cereals and dairy products.

2. Complete rest. Even the best exercises on pectoral muscles, like any training, take a lot of effort. Therefore, a long and strong sleep is important for the restoration of energy.

Following these tips and observing the technique of doing exercises, you can build up the relief on your chest and tighten your body.