That the beginning bodybuilders and in a dream, and in reality dream powerful bicepses, actually, experienced "security officers" know that true beauty of a male body consists in the thorax developed to perfection. We will also talk today about her, including, having mentioned features of trainings of pectoral muscles.
What do pectoral muscles consist of?
The thorax consists of two muscles: big and small pectoral muscle. Big – we occupy space from clavicles and to a breast, small – is located under a big pectoral muscle and has triangular shape.
How to train pectoral muscles?
The difficulty of working off of pectoral muscles is known to all experts, moreover, opinions in methods cardinally differ. But one is known for certain: the training of pectoral muscles burns the mass of calories that it is necessary to take in attention by drawing up a diet. Many athletes exhaust themselves with uncountable and frequent repetitions of exercises, daily trainings, and actually, the effective training of pectoral muscles assumes only 2-3 exercises and 4-6 approaches to everyone. Moreover, it is not necessary to give classes more often than two times a week, and between trainings it has to be observed having rummaged in at least two days.
Pectoral muscles and trapezes
In muscle work there is always a certain interrelation. So, pectoral muscles and trapezes work in common therefore will a huge oversight allow simultaneous occupations on both groups of muscles.
The most effective will be if you are engaged one day in a trapeze, and on another – pectoral muscles. Thus, during the trainings on trapezoid muscles you also give moderate load of chest and vice versa.
Thanks to this system, your muscles will not manage to adapt to loading and constantly will be in a tone.
Number of repetitions
Depending on what aims you pursue, your program of trainings for pectoral muscles has to consist of the following number of repetitions:
- 8-12 repetitions – if you want to increase the mass of pectoral muscles;
- 6-8 repetitions – if you want to increase force of muscles.
The total number of approaches on all exercises should not exceed six. That is, if you have 3 exercises, you should carry out everyone on two approaches.
Specifics of exercises
The training of pectoral muscles on weight does not need repeated "opening of the bicycle": the breast "loves" general exercises. Are most effective:
- bar press on a horizontal and inclined bench;
- push-ups on bars;
- push-ups from a floor;
- work with dumbbells;
- crossovers or data of hands on blocks;
- costing a press.
Pectoral muscles or, it is more correct to tell, their volume, it with what the bodybuilder can surprise. As pectoral muscles are in a priority zone, work on them should pay a maximum of attention and forces.
Despite of the fact that all above-stated exercises train pectoral muscles there are nevertheless specifics and division. Therefore there are a little more details.
For work on the lower part of pectoral muscles, we recommend to carry out a press on bars to full exhaustion. Besides, exercises – a press of dumbbells and a bar-headed will approach down.
If you place emphasis on the upper muscles, it is necessary to do all exercises connected with situation on an inclined board. In case of home trainings (when near at hand there is no bar), we recommend to be wrung out and work with dumbbells.
Also as a training before total refusal the power circuit training with a press will approach lying, push-ups and a press of dumbbells on a ball and also classics of a genre – bars.
If you became in the pectoral muscles seriously interested, you, probably, already represent yourself with a thorax of Schwarzenegger. Well, it is a quite good incentive, the main thing – that the enthusiasm lasted out to the finish!
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