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Fitness for pectoral muscles: exercises and training rules
- Anatomy and function of the pectoral muscles
- Basic exercises
- Complex isolation exercises
- Recommendations for fitness workouts
The chest is a large muscle group that needs separate training. To develop chest muscles can be in the home, for example by undertaking pushups. For the initial phase of training, body weight is enough. But in the future it is better to go to a gym that has everything you need for a versatile and deep study of the pectoral muscle: barbells, dumbbells, parallel bars, block machines.
Anatomy and function of the pectoral muscles
Each athlete is important to have an idea on the size, location and function of the working muscles. It helps to train more efficiently. Muscles of the chest consists of many large and small muscles that are part of the walls of the thoracic cavity, or located on the surface of the chest. Bodybuilders are particularly interesting for two muscles — the pectoralis major and minor breast. They make up a large part of the mass of the pectoral muscles and attach the volume, shape, and topography. Basic exercises must be focused on pumping those muscles.
The pectoralis major muscle is the largest muscle in this group. It lies superficially and is fan-like. It distinguished three bundles: the clavicular, sternocostal and abdominal. Function of the clavicular part of the muscle:
- medial rotation of shoulder (rotate inside);
- flexing the shoulder (lifting the arms forward);
- horizontal adduction of shoulder (movement in the direction of raised hands) with a slight shift upwards.
Function sternocostal plot:
- adduction of shoulder (movement in the direction of raised hands to the body);
- shoulder extension (movement of the limb back);
- horizontal adduction of the shoulder;
- medial rotation.
The abdominal part is responsible for the following movements:
- cast shoulder;
- flexion and extension;
- horizontal adduction with a small downward shift;
- medial rotation.
From the list of functions of the muscle you see which exercises are suitable for her workout. It’s basically a variety of push-UPS, bench presses, raising his hands. The same set of exercises is used for pumping the pectoralis minor. It is located in the second layer is covered by the pectoralis major muscle, and the shape resembles a triangle. Its task — mixing blades, pulling them down and forward.
All programs chest workouts are based on a standard set of exercises. One of them is push-UPS on the parallel bars. Performing push-UPS step by step:
Important caveat: the body should be slightly tilted forward 15-30 degrees. If you hold it vertically, will actively work the triceps, taking the load off of the chest muscles.
Another basic exercise, without which it is impossible to imagine a chest workout, the bench press. It allows you to work with a maximum operating weight of causes powerful hormonal response, and promote the growth of muscle mass and strength. Execution:
If you train the chest muscle and hand to be wide. The bench press barbell narrow grip is used for pumping the triceps. Presses can be performed on a flat bench. If the slope is positive, has a raised head end of the bench, the emphasis of the load is shifted to the upper part of the chest. With a negative slope strongly reduces the bottom of the chest muscles. But it is better not to train upside down, if you have a tendency to raise blood pressure.
Dumbbell bench press, if you compare it with the bench press bar, stronger engages small stabilizing muscles and more precisely is working the chest muscles, mainly at the expense of the hands at the top. Technique:
It is advisable to use in your fitness workouts several options of benches. To create a voluminous and dense upper chest helps the bench with a slope up. To pump the bottom of the chest and to clearly separate the left and right halves of the chest muscles need to perform the bench press with his head down. Standard bench in a horizontal position particularly well considering the middle part of the chest.
Complex isolation exercises
The best isolation exercises for the chest, the pinch with hands. The technique of breeding of dumbbells:
The reduction of arms in the crossover:
Performing a data owner in a crossover, you can tilt your body at different angles and to bring together the hands at different levels, thus ensuring development of all sections of the pectoral muscles.
Recommendations for fitness workouts
To fitness training was the most effective and safe, must adhere to the following rules:
The exercise plan must include the bench press as a main exercise masloobraznaya. Add pushups and dips. Isolation exercises improve the condition of muscles and relief. Their role is auxiliary. Enough to include in the complex of exercises for the chest, 1-2 insulating element in addition to of 2-3 underlying.
Uses photographs Shutterstock