How to swing pectoral muscles in gym: the best exercises

Beautiful zone of a decollete — a dream not only of women, but also men therefore it is no wonder that representatives of both sexes quite often visit gym. But what exercises on a breast should give preference and that it is worth knowing about nuances of their performance — we will understand it further.

Top-10 exercises for a breast in gym

Undoubtedly, women and men need different loading for high sports results, but the general exercises remain identical. It belongs also to pumping of chest muscular department therefore we suggest to consider top-10 the most effective of them.

Press of a bar lying on a horizontal bench

Takes the significant place in a training complex, and, in fact, is a kind of usual push-ups. It perfectly is suitable for beginners and can brag of indisputable advantages among which there is a possibility of adjustment of loading by change of force of an inclination of a bench.

For example, in horizontal position the top area of a breast is well pumped over, and having bent headfirst — its lower part is involved.

The quantity of presses is directly connected with the program which is picked up by the athlete, but is most often carried out till 8-12 the repetitions focused on 3-4 approaches.

The correct technology of performance in this case provides the following actions:

1. Having reached lying position on a bench, try to nestle well on its surface shoulders, buttocks and a nape. The waist always caves in a little, and distance of the legs resting against a floor, correspond to width of humeral department.
2. Widely grasp a signature stamp and, having lifted a bar from a support, push away her up, holding approximately over the center of a chest zone. If exercise is carried out by the athlete for the first time, it is desirable that it someone secured.
3. Inhaling, return a shell down, up to easy contact of the case and try to stabilize the breath.
4. Now squeeze out a shell again as it was made at the beginning, and being in a final top point, let out from yourself the air. Keep such situation within several seconds to experience as muscles of a chest zone strained.

Important! Carrying out a task, always lower a bar slowly, and here it is possible to lift it either quickly, or on average speed, but without curving a waist and without allowing a shiver in hands.

Press of a bar lying at an angle up

As it was already mentioned, bench inclination force directly influences increase in loading therefore if you lift it a little, then the top chest zone and a front deltoid muscle will be pumped over much better. The bar at the same time should be lowered closer to a neck. For those who want lying to lift big weight, constantly you should not carry out this exercise. Not to overstrain a muscle it can be present at a complex only as additional, from 8-12 by repetitions (weight of 20-30 kg) for men and 8-12 repetitions (weight of 10-15 kg) for women.

The number of approaches of both sexes is identical to representatives — 3-4.

Learn more how it is correct to do a bar press on a bench with an inclination up.

It is possible to achieve aim hit of loading to the necessary area by means of observance of all requirements of the technology of performance:

1. Prepare a bench, having established on it a suitable tilt angle (not less than 30 degrees) and place a bar on its place, fixing a shell clips.
2. Reach lying position and well nestle on a bench surface buttocks, shovels and a nape.
3. Grasp a signature stamp, having placed hands width of shoulders are a little wider, and then straighten them, lifting a shell up. Such situation in this case is considered starting.
4. Exhaling attract a signature stamp practically to the breast, record a body in this situation and squeeze a breast.
5. By means of force of muscles push out a shell, and then on an exhalation arrange it in initial situation again.

The same movements need to be repeated several times as that is demanded by the chosen program.

Press of dumbbells on a horizontal bench

One more popular sports equipment for load of muscles — dumbbells. In this case the press can be carried out in the most various poses, but use of a bench always was and remains in a priority. The basic what it is worth paying attention when choosing such option of a training to — an exception of the single program of exercises with bar as they are very similar and influence the same muscular groups. At simultaneous use it is fraught with a strong overstrain.

Technology of performance of a press of dumbbells that to horizontally located bench following:

1. Accept horizontal position and record it having planted the feet against a floor.
2. Take dumbbells and extend hands over a breast so that they appeared most closely to each other (dumbbells have to adjoin).
3. From this situation begin to take away slowly hands on the parties, trying to reach the greatest possible point not completely unbending elbows, and then again reduce dumbbells together over a breast.

In total when performing this exercise there have to be 5-10 repetitions, in 3-4 approaches. In process of accustoming of an organism to loadings the number of repetitions can be increased.

Whether you know? The first apparatuses reminding modern dumbbells began to use in Ancient Greece. In those days they were called by haltaresam and applied not only to development of muscles, but also to increase in length of a jump (the weight of the first apparatuses was only 1.5-2 kg).

Press of dumbbells on an inclined bench

With confidence it is possible to call this press an alternative of use of a bar with involvement of the top chest zone. To increase load of front deltoid muscles just increase a bench tilt angle, but if you are concerned more by pumping of the top part of a breast, then it is better to place a bench under a bias. Exercise performance it:

1. Having prepared a bench properly, reach lying position and well rest against its surface, having placed legs on the parties (stupnyam it is necessary to rest well against a floor).
2. Hands with shells arrange at the level of a breast, but on the parties and on an exhalation, squeeze out shells up, to a full extension of elbows.
3. Quietly return hands to initial situation and prepare for repeated performance of all actions.
4. Dumbbells it is better to carry out a press before emergence of easy weight in hands. Usually at the initial stages only several approaches, on 7 repetitions everyone are enough.

Learn more how it is correct to do a press of dumbbells lying on horizontal and on an inclined bench.

The correct performance will promote activization of big and small muscles of a breast, bicepses, back and humeral muscle tissue, and considering efficiency of such actions, they can be carried out regularly, having made basic in the program.

Push-ups on bars

This option of loading of a chest zone can also be referred to base, and both in a case with men, and in a case with women. On effectiveness, push-ups can be considered a kind of a lying press of a bar (in an inclination), only in this case all actions seem smoother and easy. When performing exercise not only the breast, but also some other muscles of a body is loaded: shoulders, hands, back, press.

For the maximum effectiveness of occupations, it is necessary to expose correctly distance between support of bars: it has to be more than width of your shoulders, the already they stand, the more loading influences tricepses, but not a zone of pectoral muscles.

At the same time, excessive width between components of sports equipment significantly increases the probability of traumatizing a humeral zone because of what the choice of an optimum indicator should pay special attention.

Having prepared all necessary, you can pass to the training which provides performance of the following actions:

1. Accept an emphasis on the straightened hands (it will prepare muscles for the forthcoming loading).
2. Incline a trunk forward and, inhaling air, slowly lower it down (hands are bent in elbows).
3. After a short pause, again gradually rise up and straighten hands, at the same time exhaling a new portion of air.
4. Repeat these actions several times.

Important! During performance the elbows have to look around, and during raising of a trunk not to approach it. The number of repetitions depends on physical training of the person and his opportunities: you should not overwork.

Press from a breast on the exercise machine sitting

Press with use of the exercise machine — the excellent decision for those who want to issue the pectoral muscles, having boldly allocated them against the background of other parts of the case. The movements of hands in this case completely correspond to movement of extremities when performing blows and pushes (for example, at boxing classes, gymnastics, tennis). For realization of a task execute the following:

1. Exactly sit down on a bench of the exercise machine and track that its handles were placed at the level of a humeral belt or a little below it. The head and a back part are constantly pressed to a back, a foot are placed exactly under knees, and legs are placed at shoulder length.
2. Grasp handles with palms forward, having placed hands on width of shoulders or is a little more wider.
3. On a breath take away shell handles from yourself and, after overcoming the most difficult site of a way, make an exhalation. Though, at an opportunity it is possible to postpone it until until hands are completely straightened.
4. In the top point of a trajectory of the movement make a small stop and, with bated breath, slowly return to initial situation.
5. As soon as palms approach a breast, without respite and an exhalation again, start over again taking away exercise machine handles from yourself. The slightest pause at this stage will significantly complicate all further actions, at the time of approach of hands to a breast filling by energy and tension of pectoral muscles are most notable.

Do not forget about the correct breath. At return of hands to the case it is necessary to detain him that will promote development of more powerful effort.

It is important! If the exercise machine chosen by you is suitable for use by neutral hold (palms are placed in the direction to each other) it is desirable to alternate exercises, carrying out them different successful fellows that muscles could work under different corners. In a starting position the elbows should not support a back.

Pullover with a dumbbell on a bench

In spite of the fact that this option is not considered the best decision for load of a chest part (the maximum stimulation of muscle fibers in this case quite difficult task), it is possible to expand it thus nevertheless, so, the pullover should be included in the training program. Technology of performance:

1. Put one dumbbell vertically at the upper edge of a bench and lay down on a surface of sports equipment the top back zone.
2. Cave in a little and take one dumbbell, having clasped it with hands for top (if you do not reach it — ask someone to give).
3. Lift a shell over a chest zone, almost completely straightening hands.
4. Inhaling lower it for the head so that elbows were only a little bent.
5. Exhaling air, carry out hands with a dumbbell on the same trajectory, up to initial situation over a breast.

Learn more how it is correct to do a pullover lying with a dumbbell.

All operations have to be performed very slowly and without excess shudders, and on reaching the topmost point of a trajectory the elbows should not be unbent completely that will prevent possible traumatizing extremities. Moving a dumbbell to the lower point, it is lowered as low as possible to stretch breast muscles.

Data of hands on an inclined bench

This rather simple exercise is suitable both for performance on a simple bench, and on an exercise machine crossover bench, the main thing to expose it under the correct corner (no more than 45 degrees). When preparatory activities are ended, lay down on a back and bring closer straight arms so that they appeared just opposite to your person. From this starting position all other operations will also be performed:

1. Inhaling air, slowly part the bent hands in the parties, trying to obtain their movement on a wide trajectory, up to the moment of the maximum tension of muscles (the movement has to be carried out only with the participation of a shoulder joint, hands are fixed in one situation and are immobilized).
2. Exhaling, you need to carry out extremities on a former trajectory, but already returning in initial situation. In this the very first point should be late for several seconds, and then to start over again parting hands on the parties.
3. Having changed a tilt angle of sports equipment it is possible to load pectoral muscles in their various parts that promotes their full activization.

Data of hands in the exercise machine Peck Dek

The Pitch of Dec exercise machine (it Butterfly) can have various variations of design, but all of them will have the identical principle of work. It is impossible to call occupations on Butterfly very difficult, and the possibility of traumatizing almost completely is absent, as explains its high popularity among beginners. For pumping of pectoral muscles with the help Baked Dec it is necessary to make the following:

1. Sit down on a bench and well rest against an exercise machine back. Also rest feet against a floor and grasp exercise machine handles so that the humeral zone was located strictly parallel to a floor.
2. Using force of muscles, bring closer hands the friend to the friend and exhale.
3. For a while record extremities in this point, and then together with the next breath return extremities to a starting position on the parties.

In total it is necessary to execute not less than 3-4 approaches, every time repeating movements till 10-15 times. During performance of a task it is important to support constantly a body in a comfortable position that all tension was the share only of chest department.

Data of hands in the crossover

Realization of this exercise gives the chance to load the internal surface and the lower part of muscles of a breast, so, it not for nothing is a part of the program for their pumping. Everything that from you it is required — to become between crossover support, to grasp its handles and having a little bent down forward to perform a number of the subsequent operations: At first attract handles to the belt level (the movement of hands has to be harmonious) and exhale.

Then, returning extremities in a starting position, again inhale.

Carrying out movements by hands, try not to involve legs and a back that only upper extremities worked. It will create optimum suitable load of pectoral muscles.

Whether you know? In spite of the fact that various sports directions have centuries-old history, gyms — rather new opening which became widespread only in the second half of the 19th century. So, one of the first German gyms opened in 1852, along with the first similar platforms in the State of Ohio (America).

Typical mistakes in study of pectoral muscles

Kind of you did not try to adhere to requirements to performance of exercises, it is not always possible to avoid mistakes therefore before passing to direct trainings it is worth paying attention to this question. At least, so you will precisely know what you should not do. So, it is possible to carry to most widespread oversights:

1. Use of excessive loading. In spite of the fact that pectoral muscles perfectly perceive work with big weight, at all general exercises its most part is the share of deltoid muscles and tricepses therefore for pumping of a chest zone it is better to concentrate the attention on the small weight and periodically changeable equipment.
2. Application only a press. Often it is considered the best option for pumping of muscles, but actually classical performance of exercise in lying situation is low effective in the development plan for pectoral muscles therefore it is desirable to include in the distributings and inclinations program on a bench.
3. Sharp withdrawal of a shell from the case. Beating really allows to execute the bigger number of repetitions for a smaller period of time, but here load of muscles of a breast will decrease while the probability of their excessive stretching, on the contrary, increases several times.
4. Regular use only of one kind of a press. No matter you carry out only some presses or chose for yourself various exercises, loading always has to be different. Try to change a tilt angle of a bench or undertake a signature stamp narrow hold, it will help to alternate impact on the lower and top area of a breast.
5. Exercise machines suit only beginners. This quite misleading statement, by means of sports equipment is quite real to improve a condition of the lagging behind group of muscles, having concentrated attention on a separate bunch.
6. Inclusion in work of a back and legs. The combination of the basic complex press-stanovy draft-a squat can be used only for achievement of basic indicators, but not for serial load of different parts of the chest area. Load of an organism as a result of squats and stanovy draft will not allow to pump over pectoral muscles fully.

It is important! If you decided to pump up well a breast, then you should not begin with power exercises on other parts of a body, you still have to have forces for implementation of the target program.

Councils for performance of exercises

Will help to avoid mistakes when performing a set of exercises on a breast also the following recommendations:

1. When using a bar it needs to be held strong that it was not scrolled and did not slide in hands, reducing the general loading.
2. Planting the feet against a floor, transfer all weight to heels that will improve stability.
3. Using a bench, track that the body contacted to its surface in the main points: at the level of shovels, a sacrum, a nape of the head and shoulders.
4. Make sure that in the course of exercise performance, in lumbar department the natural deflection remains.
5. Carrying out presses, shovels have to be cramped all the time.
6. At exercises with a bar its signature stamp has to fall constantly at the level of a clavicle therefore in certain cases it is necessary to reject the head back.
7. On lowering of a shell twice more time, than has to be spent for its rise approximately.
8. At achievement by a bar of the lower point of a trajectory, a forearm have to be in vertical position.
9. Never it is impossible to beat off a shell from a breast. Inertial movements need to be excluded completely.
10. Holding horizontal position on a bench, the backbone can be bent a little, but here the breast has to be stuck out always forward.

To the general recommendations before a training it is possible to refer good health, lack of symptoms of any diseases and a positive emotional spirit, readily to a fruitful training.

The program of pumping of pectoral muscles in the gym

All described exercises can be used both by men, and women, but the program of trainings for representatives of a different floor will differ a little. Let's consider several versions of suitable programs.

For men

There is a lot of versions of training programs with load of pectoral muscles of men, but we suggest to consider one of the simplest, with alternation of two sets of exercises.

Exercise	Approaches	Repetitions (with an interval between them)
Training 1
Bar press with use of a horizontal bench	3	10-12 (3 minutes of a respite)
Press of dumbbells on the bench inclined up (on the next occupation of this kind it is possible to replace it with a pullover)	3	8-10 (3 minutes rest)
Push-ups on bars	3	10-15 (interval of 2.5 minutes)
Data of hands in the exercise machine	3	10-15 (2.5 minutes of rest)
Training 2
Bar press on the bench inclined down	3	6-8 (3 minutes respite)
Press of dumbbells on a bench	3	8-10 (rest 3 minutes)
Data of hands in the exercise machine with load of the lower part of a breast	3	10-15 (interval of 2.5 minutes)

At will, you can choose for yourself and other exercises, the main thing that all groups of pectoral muscles step by step got into gear.

For women

Female muscles get used to loadings almost also quickly, as well as men's therefore each occupation in gym has to differ in something from previous.

One of the suitable options providing similar changes is the following training program:

Exercises	Approaches	Repetitions
The first week of trainings
Press of dumbbells in lying situation on the inclined bench	3	6-8
Data of hands in the Butterfly exercise machine	3	10-12
Data of hands upright in the crossover	2-3	10-12
The second week of trainings
Press of dumbbells on a horizontal bench	4	8-10
Data of hands in the crossover in a standing position	3-4	10-12
Data of hands in the Butterfly exercise machine	2	10-12

It is possible to add to this set of exercises also some other (for example, a press of dumbbells in an inclination), but at the initial stages of trainings of such complex will be quite enough for any woman.

Knowing as it is correct to pump over the breast, already very soon you will be able to surprise surrounding with relief, sports forms, the main thing to have patience and to readily carry out all exercises of the chosen program.