Large and voluminous chest muscles are the dream of many men working out in the gym. We recommend that you read this article to the end so as not to miss anything important. In our publication today, we will share several programs for training the pectoral muscles and talk about the most effective exercises for this muscle group.
Anatomy
The program for training pectoral muscles for mass is, of course, the main topic of our article, to which we will definitely return. But first, let's understand the anatomy of the muscle group under discussion in order to understand how to effectively develop it.
The chest is divided into two muscles: large and small. Let's analyze in more detail.
The pectoralis major muscle is large and fan-shaped. This muscle consists of two heads: the upper (clavicular) and lower (sternal).
The first muscle group performs the following functions:
- raising arms above the head;
- horizontal cast;
- rotation of the shoulder to the midline of the body.
The sternal head of the pectoral muscles is responsible for the following movements:
- shoulder extension;
- horizontal cast;
- external turn.
With the exception of raising and lowering the arms, the primary movements of the chest muscles are the internal rotation of the shoulder and the horizontal abduction of the arms.
The main function of the pectoralis minor muscle is to move the scapula forward. One of the main causes of shoulder pain is the weak flexibility of these tissues.
We figured out the anatomy. Now we would like to share information on the exercises that you can add to your chest muscle training program in the gym.
Dips
This is a classic basic exercise for the muscles of the chest, which is very popular not only among visitors to the gym, but also among those who practice home and street training. During its implementation, it is important to choose the right angle at which the load will be directed specifically to the chest, and not to the triceps.
The exercises are done as follows:
- Grasp the parallel bars and hold the body in a hanging position. Keep your hands straight. This is the starting position.
- Taking a breath, slowly and under control, go down to the angle of 90 degrees at the elbows.
- As you exhale, rise. In the upper position, make a short pause (1-2 seconds), and then repeat the movement as many times as necessary.
Training is carried out in three sets of 10-12 repetitions.
Important! During the exercise, do not forget to tilt the body slightly forward (the angle of inclination should be from 15 to 30 degrees). If you keep your body upright all the time, your triceps will take up the entire load, while your chest will work to a minimum.
Bench press
The bench press in a horizontal position is a basic exercise without which practically no training program with an emphasis on the pectoral muscles can do. When performing it, a big role is played by the setting of hands. With a wide grip, the main burden falls on the muscles of the chest, and with a narrow one - on the triceps.
Technique of execution:
- Sit on the bench. Take the bar to the best of wide grip. Using a partner, remove the projectile from the racks.
- Taking a breath, slowly lower the bar until it touches your chest. Hold for a second at the bottom.
- While exhaling, squeeze the projectile up. The bar should lower and rise along a strictly vertical path.
- Repeat the desired number of times.
This exercise can be done not only on a horizontal bench. If you want to work out the upper part of the pectoral muscles with emphasis, do a bench press lying on an inclined bench at an angle of 30-45 degrees. Training is carried out in three sets of 12-15 repetitions.
In the event that you need to pump the lower chest, use the bench press tilted upside down (doing the exercise in this position can lead to increased pressure, so if you have problems with this, then it is better to refuse it).
Dumbbell Bench Press
Dumbbell bench press - an exercise from the basic set of training with free weight to work out the muscles of the chest. The chest receives most of the load during its execution, the front deltas and triceps experience an indirect load.
Dumbbell bench press in horizontal position is performed as follows:
- Pick up shells, lie on a horizontal bench, rest your feet on the floor. This is the original position.
- Turn your wrists forward so that your palms are pointing away from you. The shoulders and forearms should be bent at right angles.
- While exhaling, squeeze the dumbbells up until the arms are fully extended in the elbow joint. After fixing the limbs at the highest point, take a short pause.
- While breathing in, gently lower the shells to their original position.
Training is carried out in three sets of 10-12 repetitions. As in the case of the bench press, the dumbbell bench press can be done at different slopes to work out a specific area of the chest with emphasis.
Flattening arms with dumbbells lying
Reduction of arms with dumbbells - an exercise aimed at the isolated working out of the pectoral muscles.
Technique of execution:
- Sit on the bench. Take the shells with a neutral grip and place them on your hips. Palms should be directed at each other. Lie on a bench and push the dumbbells up with your hips. The shells should be at the same level with the shoulders, elongated arms slightly bend at the elbow joint. This is the original position.
- Taking a breath, spread your arms across the sides. Feel the tension in your pectoral muscles. All movement should be carried out by the shoulder.
- As you exhale, return to the original position. Hands should move along the same path.
- Training is carried out in three sets of 12-15 repetitions.
If you do not want to overload your shoulder joints, do this exercise on the floor.
Crossover Hands
This is another effective isolated exercise that you can add to your pectoral muscle training program for men.
Technique for performing handshake in a crossover:
- Choose the weight you need. Stand between the uprights and grab the cable handles in both hands. Lean forward slightly and bend your arms slightly in the elbow joint.
- While breathing in, spread your limbs until your palms are at shoulder level. It is necessary that only the muscles of the shoulder girdle participate in the work, the trunk and arms should remain motionless.
- As you exhale, return to the starting position. The cables should move along the same path. After pausing for a second at the lower point, repeat the movement again.
- Training is carried out in three sets of 10-12 repetitions.
Pushups
Many people are interested in the question, what exercises can I pump my chest at home? How to make an independent training program? Push ups are the answer to these questions. This is a truly legendary exercise that even those who are far from the topic of sports know about.
Push-ups are performed as follows:
- Take emphasis lying. The setting of the hands should be wide.
- Taking a breath, go down and touch the floor with your chest. Do not bend in the back and do not protrude the butt. The body should be even all the time.
- While exhaling, squeeze the body up.
- Training is carried out in three sets of 10-12 repetitions.
If you are a beginner and it’s still hard for you to do classic push-ups, do a lighter version of this exercise with bent knees. If the goal is to gain muscle mass, and you already easily do 20-30 clean push-ups with good technique, then you need to deal with extra weight. The program for training the pectoral muscles at home is presented in the article below.
Occupation system
You already know about the best exercises for breast training. But this begs the question: how to group them all into one full-fledged program for training the pectoral muscles? We bring to your attention several such complexes.
The program for training the pectoral muscles in the gym for beginners:
- Dips: one approach with maximum weight.
- Bench press: 4 sets of 10 repetitions.
- Dumbbell bench press: 3-4 sets of 12 repetitions.
- Reduction of hands with dumbbells: 3-4 sets of 12 repetitions.
Training program for more experienced athletes:
Push-ups on the pectoral muscles: training program at home:
Recommendations
You already know how to pump up the pectoral muscles at home and in the fitness center. Now we would like to give some useful recommendations thanks to which you will make your classes more effective and safe:
- Always warm up. This applies not only to the training of the pectoral muscles, but also to all complexes in general. During the warm-up, you prepare your muscles and joints for subsequent loads, and therefore its absence is fraught with serious injuries.
- Eat right. The program for training the pectoral muscles, of course, plays an important role in building a beautiful physique. But do not forget about a well-composed diet. Proper nutrition and exercise should always go hand in hand.
- Recover. Never forget that the muscles of the chest, like any other muscles in our body, need time to relax. If you train them too often, they simply will not have time to recover, which will lead to stagnation and lack of muscle growth.
The best exercises and training programs for the pectoral muscles have been brought to your attention. We hope you find this information useful.