How to pump up breast muscles: complex of effective exercises

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Beautiful and elastic breast — a dream of each woman. As for a male breast, here the esthetic party of a question, perhaps, is also not so important, however pectoral muscles are involved in many types of physical activities, and therefore have to be worked well out if the man wants to look strong and to be that actually. In this review it is in detail told about how to develop and strengthen breast muscles what fundamental differences in exercises on this group for men and women and also are given some useful tips which will help to make process of a training more effective.

Anatomic building

Despite obvious external differences between a male and female breast, in terms of breast muscle anatomy (or a thorax as they are called still) have almost identical building.

So, the group of muscles of a thorax in a broad sense of this concept, both at men, and at women, includes eight names:

Name of muscles	Description	Functions
Big chest	Are on a front wall of a thorax, under mammary glands. Flat, in a form remind a fan which is kind of interwoven into a shoulder. Very well increase in the course of the trainings.	The movement of the raised upper extremity down and also its internal turn; bending and lowering of a shoulder. Are also involved in process of raising of the case, bending of the upper extremities, a breath.
Small chest	Are in the top part of a thorax directly under big pectoral muscles. A form — the triangle going slantwise from edges (from the third on the fifth) to the shovel shoot which is below a clavicle, near a humeral texture.	The movement of a shovel in three directions — down, inside, forward; raising of edges. Participate in lowering of shoulders, pulling up of the case, a breath. Unlike big, these muscles are involved in trainings to a lesser extent, their function is more stabilizing.
Subclavial	Are under a clavicle, pass from the first edge to an acromial clavicular joint. Small by the size, a form — longitudinal (parallel to a clavicle).	Connect a clavicle to a breast. Provide the movement of a clavicle to the center and down, and the first edge — up. Participate in breath process.
Gear lobbies	Together with subclavial, big and small chest, finish group of muscles of the upper extremities and a humeral belt. Are ahead of a chest wall, pass teeth down, around big and small pectoral muscles. From above are covered with big pectoral muscles, below protect edges, being attached to the central and lower part of a shovel where are very well looked through.	Participate in fixation of a shovel to the case, hold a shovel, as opposed to trapezoid muscles pull a clavicle and a shovel forward, the last — also aside (the movement of the upper extremity up). Are involved in a breath (raise edges).
Diaphragm	Unpaired. Is between an abdominal cavity and a breast, separating one from another through the lower termination of edges.	Participates in breath: allows to make a deep breath, being reduced and opening access of oxygen to an abdominal cavity from chest. Provides pressure rating in an abdominal cavity, protecting thus a backbone during the work with weighting compounds and shifting load of a press. Pushes food on a gullet.
Internal intercostal	Are in intercostal space. Pass along edges forward and up, being attached to a bottom side of those that are located above.	Are involved in quiet breath (exhalation).
External intercostal	Pass on slanting forward and down, being attached to a top side of the edges located below.	Are involved in quiet breath (breath).
Subcostal	Along with internal and external intercostal, treat deep muscles of a breast. Are on edges, but from their inside, being kind of thrown through them.	As well as internal intercostal, are involved in quiet breath (exhalation).

Speaking about pectoral muscles, it is also not necessary to forget about the bicepses and sites of the broadest muscle of a back which are in close proximity to them which, though do not enter into the considered group, provide side and top support of mammary glands. For this reason of the woman, wishing to have a beautiful bust, have to take care of study and these muscles, along with actually chest.

Whether you know? In the tissue of a female mammary gland there are no muscles (except for a nipple, but nobody swings these small muscles) therefore the idea of increase in number of a bust through some special trainings is a fiction. Physical exercises can help to lift and tighten a breast, to make it visually more attractive, however only the plastic surgeon can change the size of this body.

For the rest there are no fundamental differences between men's and women's trainings for study of a breast. Basic rules for of both sexes are uniform, just women do not have need to carry out all power complex developed for men.

It is enough to focus only on those exercises which provide a raising, tightening and strengthening of this group of muscles, paying special attention big and small chest (however, the last remark is relevant for men too).

Video: anatomic structure of muscles of a breast

The best exercises for pectoral muscles

Let's make a reservation at once: as a rule, to beginners and people for whom the sport is not a profession and it is necessary only for development of force, endurance and formation of a beautiful figure, there is no need to train a breast purposefully and pointwise.

As it is about quite big muscular group, it is involved in very many types of trainings (first of all power) therefore, being engaged according to the program developed by the professional coach, the athlete will surely swing pectoral muscles, along with a press, a back, buttocks, extremities, etc.

It is important! To understand and feel the correct technology of push-ups from a floor (it concerns all types of exercise), at the time of transition to a positive phase it is necessary to try to present that a floor is a wall at which you stand and you try to make a start from it. The nature of the movement has to be such: hands, a press and pectoral muscles work. Do not think of the weight of own body, just push away yourself from a floor!

Need to place emphasis on this specific group out of big-time sports (or bodybuilding) can arise, for example, at the women wishing to put quickly in order the bust after the delivery and feedings by a breast.

Thus, the exercises given below for a breast can be used as as a part of other trainings, and separately from them, depending on what purpose is set before himself by the athlete.

In house conditions

Any trainings — power, kardio, on endurance, etc. — it is possible to carry out also in the gym, and at home. In the latter case opportunities, of course, are a little limited, however in fact the difference is not so critical as it can seem.

As proof to told — top ten exercises for a breast which perfectly are suitable for home trainings.

Classical push-ups

Push-ups from a floor are the whole group of the exercises allowing without use of special shells it is magnificent to pump over not only a breast (first of all big chest and front gear), but also a press, a back, shoulders, bicepses, tricepses, deltoid and many other groups of muscles. Classical push-ups are suitable both for men, and for women:

Take a basic position. Fall to the provision level on straight arms: hands are unbent in elbows, palms are open, stubborn in a floor at the level which is slightly playing for the line of shoulders, elbows — in one plane with palms. An emphasis of a lower body on tips of socks, legs can be in the state pressed to each other or it is possible to part a little them in the parties. The body is extended in a string, the stomach does not sag, but also the back does not cave in.
Negative phase of exercise (it is always carried out on a breath): without breaking a case straight line, slowly and consciously bend hands in elbows until this bend does not reach a right angle. The minimum level of a stop — a breast is in three centimeters from a floor, maximum — the breast and a chin touch a floor.
Positive phase of exercise (it is always carried out on an exhalation): without falling on a floor a breast and without doing a stop in the lower situation, a push (a press from a floor, made at the expense of tension of muscles of a breast and shoulders) unbend hands in elbows, having raised a body to a basic position. The look is sent to the point which is in the center of the imagined line drawn between palms.
Without being fixed, continue to repeat exercise before muscular refusal or the set number of times.

Video: technology of performance of classical push-ups Despite the seeming simplicity, when performing classical push-ups very many beginners allow serious violations of the equipment that does a training almost useless. Treat the main such mistakes:

Assignment of elbows in the parties from the case, data of shovels. Try to present that you look at yourself from above. If elbows do not merge with the case, and stick out from two parties as handles at a samovar, such position of a body is wrong.
Violation of a straight line of a body at the level of hips. Classical push-ups assume the movement of the case extended in a string. The basin as which sagged, and bulged up is a mistake.
Ignoring of a negative phase. Lowering of a body is not rest, and a full-fledged part of exercise down. It should not be carried out with the relaxed muscles and come to an end with rest on a floor. Imagine that your body is the piston setting the difficult mechanical device in motion. Both directions in this work are equally important.
Emphasis on wrists. That brushes did not hurt after performance of push-ups, they need to be kneaded at first well.
Uses of inertia and push. Do not try to outwit yourself. Transition from a negative phase of exercise to positive has to take place not at the expense of a push, and only thanks to muscle work redirection.

Video: mistakes in push-ups

Push-ups from knees

The bringing exercise to classical push-up is push-up from knees. It is carried out according to the same scheme, however legs, more precisely, than calves and a foot are excluded from participation in the movement (emphasis at implementation of a press is placed not on socks of legs, and on knees, at the same time legs rise to a right angle with the case and keep densely pressed to each other, it is also possible to cross a foot for stability).

Important! At the correct performance of push-up from knees the intensity of study of muscles of a breast concedes to a classical type of exercise for only 15%. For this reason this version is most often used by drawing up training complexes for women.

Such option is admissible for the people who are suffering from excess weight or having the serious diseases interfering considerable physical activities however it is undesirable to concentrate on it nevertheless: gradually increasing loading and improving the equipment, it is better to seek for complication of trainings and systematic transition to classics and heavier types of push-ups.

To squeeze out a maximum of the simplified push-up form, it is very important not to allow any of the mistakes listed in the previous point — they are also characteristic of push-ups from knees, as well as of a classical variation of exercise.

Video: technology of performance of push-ups from knees

Push-ups from a floor with an inclination forward

This type of the return press is considered one of the most effective exercises for study of top of pectoral muscles. The burdening moment in comparison with a classical form of push-up in this case is that legs are in a basic rack not on a floor, and on a certain eminence. As a result during performance of exercise amplitude of the movement of a body at the expense of bigger, than in a classical press from a floor, a case inclination increases forward.

Learn in more detail about types of push-ups from a floor.

Performance of exercise requires additional stock, however it is simple to pick up it among usual household goods: it is enough to take several thick books and to put them a pile one on another to achieve desirable height (be guided approximately by 20–30 cm, depending on extent of physical training and desirable level of complexity).

For the rest equipment standard:

Basic position — the same emphasis on palms (straight arms) and socks of legs, as at classical push-up, but toes arrange on in advance prepared eminence.
Negative phase: a bend of hands in elbows with lowering of the case to a floor before contact with a chin and breast of a horizontal surface. It is carried out on a breath.
Positive phase: return to an initial position without pushes, breaks and relaxation of muscles.
Repetition of a negative phase.

Video: technology of performance of push-ups from a floor with an inclination forward All movements are carried out smoothly, at identical speed, with equal breath and fixation of attention on the muscles joining in different phases of exercise.

Push-ups from a bench

If in the previous type of the return press amplitude of advance increases at the expense of lifting of a point of an emphasis of legs, then in this case, on the contrary, there is a reduction of the point of an emphasis of palms passed by the case distances at the expense of a raising.

Important! In house conditions instead of a bench it is possible to use any subject of suitable height, however for safety it is better to set it against a wall that in the course of a press it did not begin to slide on a floor forward and did not lead to traumatizing the athlete.

As well as in a case with push-ups from knees, use of a bench most often practices in women's trainings and also in complexes for beginners. This variation of push-up can be also considered as the bringing exercise for the subsequent correct performance of a classical return press from a floor.

Former equipment:

Initial position — a level on the straightened hands and socks of legs, palms at the same time rest against a bench (the it is lower, the performance is more difficult and development of muscles is deeper).
Negative phase: with a breath execute a bend of hands in elbows with lowering of the case to a bench before contact of its surface with a breast and chin. Muscles remain tight all the time.
Positive phase: on an exhalation return to an initial position, watching that movements were not interrupted, and during change of the direction the help of inertia or breakthroughs was not used.
Repetition of the movement down.

Video: technology of performance of push-up from a bench

Push-ups with broad setting of hands

Classical push-ups assume setting of hands at the level which is a little exceeding the line of shoulders. However if to change this type of an emphasis on wider, or, on the contrary, narrower, it is possible to achieve that in the course of exercise performance the load of muscles will change a little — respectively, the effect of a similar variety in trainings will be reached much more bigger.

Whether you know? The word pliometrik has Ancient Greek origin and literally means the increased, increased measurement. In sport this concept entered the 1980th, thanks to the American track and field athletics coach Wilt Fred. They say, the author of the famous book As They Train in narrow circles, watching training of the Soviet national team, paid attention that athletes-runners place emphasis not on extensions as it was accepted at Americans, and on jumps, showing at the same time more good results in competitions.

So, increase in width of arrangement of hands in the return press from a floor transfers the maximum load to a breast, releasing shoulders, bicepses and tricepses. The press at the same time is involved in the same degree, as in usual push-ups.

For achievement of desirable result, place palms of hands in a starting position so that they went beyond the line of shoulders on 20–30 cm. For the rest equipment standard.

Video: technology of performance of push-ups with broad setting of hands

Push-ups with narrow setting of hands

Strictly speaking, this type of push-up is not intended for study of pectoral muscles as, in comparison with standard option, this group is just involved in it to a lesser extent. However women nevertheless should popraktikovat also such position of hands in a press from a floor as well worked three-headed muscles (tricepses) assuming the maximum load in this exercise indirectly influence degree of smartness of a bust.

Important! At all complexity and injury risk (in house conditions) deep push-ups study breast muscles much less, than classical. Advantage of a press of this type is that it involves wider group of muscles, however the most important big muscles of a breast in such movements are loaded just less intensively. Besides, they do not increase in volume, and stretch rather.

Technology of performance of this push-up differs in nothing from the equipment classical, however in an initial position of a palm it is necessary to put closer, than there passes the line of shoulders, literally in several centimeters from each other. To touch by a breast and a chin of a floor in the lower provision of a negative phase of this exercise it will not turn out (will stir hands) therefore it is necessary to pass to a positive phase at the moment when the breast touches palms.

Video: technology of performance of push-ups with narrow setting of hands

Pliometrichesky push-ups

This beautiful and not all clear word actually are called the push-ups which are carried out in a jump (the pliometrika is a professional name of any hopping trainings, they also sometimes are called explosive).

From outside pliometrichesky push-ups look almost the same as standard, but in the top point of a positive phase (on the rise) palms of the athlete have to come off a floor and that the separation was obvious and recorded, to hit the friend against the friend, having made cotton. In process of complication of a task the emission of a body can increase amplitude up therefore well trained athletes are in time before return of palms to an emphasis on a floor to execute on two, three and even four cottons.

It will be interesting to you to learn what groups of muscles work at push-ups from a floor.

However in fact technology of performance of a pliometrichesky return press essentially differs from classical push-up. If in a standard form this exercise assumes the methodical and thoughtful movement of the case down and then up, then in this case emphasis is placed on a push and breakthrough.

It becomes so:

Basic position — a starting position for standard push-up, but experts recommend to part a few legs in the parties to exclude loss of balance in a jump and a zavalivaniye sideways.
The negative phase is expedited very much, it is previously necessary to be grouped well.
Having fallen to the lower point, very much push away yourself from a floor, having literally thrown out a body up so that palms came off a point of support.
As soon as the separation occurred, quickly connect palms for cotton and immediately return them to initial situation until the case managed to fall yet.
Having accepted an emphasis on palms, continue the movement down, having entered thus the following negative phase.

Video: technology of performance of pliometrichesky push-ups It is necessary to tell that beginners should not train pliometrichesky push-ups. This type of exercises is more similar to focus, than to sports occupations. It looks really very effectively, however, as well as all explosive trainings, first of all it is aimed at the development of endurance and increase in cardioloading, than at study of any given group of muscles.

Besides, it is necessary to remember that push-ups with cotton are connected with the increased risk of getting injured, and therefore it is necessary to pass to their mastering only in the presence of very good physical training and after sharpening of the equipment of standard options of the return press with a different width of setting of hands.

We advise you to esteem about what push-ups swing pectoral muscles.

Deep push-ups

Unlike the previous option, this type of the return press is just directed to deeper study of muscles of a breast, back, a press, hands and shoulders. Increase in loading is carried out due to increase in amplitude of the movement, but not forward, as in a case with a raising of legs on the height, and down.

To solve this problem, it is necessary to make so that the movement of a body down was not limited to the line of a floor, so — to ensure higher emphasis both for hands, and for legs.

In house conditions to train deep push-ups it is possible, using three small stools 10-15 cm high (or piles of books of identical thickness): on one for each hand and the third — for legs. Nevertheless in this situation it is necessary to be extremely careful as to set all support against a wall as it was offered to be made in case of performance of push-up from a bench, taking into account the standard sizes of the room it is almost impossible, and the support standing in the middle of the room can move at any time. Therefore it is better to carry out deep push-ups in the hall where for such purposes the special handles which are built in in a floor are used.

The advantage of this form of a press also is that it allows to strengthen very well sinews and a linking of a humeral belt. Very well is suitable for use in breaks between pliometrichesky exercises, or for those whom a set of force, than registration of structural muscles interests more.

We recommend to you to learn how it is correct to breathe at push-ups from a floor.

On the other hand, both women, and men should popraktikovat a deep return press to improve a bearing and to remove stress from a back, having restored balance in a body after long sitting in front of the monitor. Classical push-ups do not promote the solution of this problem.

Technology of performance of exercise is standard, however to stop in the lower point and it is necessary to redirect the movement up not when the breast and a chin are compared to the imagined line between palms, and later when this line is already crossed.

Video: technology of performance of deep push-ups

Push-ups from a floor on one leg

This complicated type of the return press is also applied not so much to bigger study of muscles how many for a change trainings and inclusions in it of an additional task are balancings.

Nevertheless told does not mean at all that pectoral muscles at the same time experience smaller strain therefore if technology of simple push-ups is mastered, it is possible to do surgery and on one leg.

Technology of performance of exercise:

Basic situation is a little modified. The upper body is located in a standard level, but emphasis is placed on a sock of one leg, but not both. The second foot is put over the first and does not participate in support of the case.
Negative and positive phases of push-up are carried out by a standard technique, however during movements it is necessary to pay special attention to balance keeping as the emphasis is the share not of four points, as usual, but only on three.
Having executed the necessary number of repetitions, change a leg.

Video: technology of performance of push-ups from a floor on one leg

Push-ups with transfer of body weight on one hand

The return variation of push-up with limited quantity of points of support. In terms of a subject of this review it is interesting that transfer of weight on one hand considerably strengthens load of muscles of a breast of the working party.

Lack of exercise is that at the beginning it usually manages to be executed only on one hand, additional trainings are necessary for similar involvement of the second side of a breast. Thus, the breast is developed unevenly that not really pleasantly, especially for women.

Exercise so is carried out:

Basic position — a usual rack for classical push-up, but a leg are moved apart slightly more widely.
Having transferred balance to stronger hand, carefully tear off the second from a floor and put it to yourself on a waist, having slightly deployed the case in the same direction.
Resting one hand and two socks of legs against a floor, execute a breath and start a positive phase of usual push-up, and then, with an exhalation — to negative. Do not straighten a working hand completely, it will allow to hold muscles in the maximum tone.
Repeat exercise the set number of times.