How to pump up your chest quickly: the best training program

How to pump up your chest quickly? This question is asked by all beginners in the gym, because developed pectoral muscles are the first thing that catches your eye, even in clothes. Everyone wants to achieve a visible result as quickly as possible, and typical exercises no longer give the desired effect. The reason is that the standard approach to muscle training has long been outdated. There are many new and effective exercises that will help to quickly pump up the chest for both men and women.

Muscle location

Pumping up your chest quickly, as a rule, is not difficult, the main thing is to understand a little the structure of the muscles. This will help to strain the right parts of the muscles during exercise, and will also help to establish a brain-muscle relationship. After all, targeted work on the chest is possible only with maximum concentration on the technique of exercise. The pectoral muscles occupy a vast area of ​​the front of the body: from the collarbone to the lower ribs, and also include three segments:

• upper;
• middle;
• lower.

The main function of this muscle group is to bend the arms and bring them to the body. That is why all exercises for this anatomical group are either bench presses or spreading ones.

Ordinary bench press - classic or a relic of the past?

If the question: "How to quickly pump up the chest?" - sounded 50 years ago, the answer would be one. The classic bench press is the best exercise for the pectoral muscles. But is it? Unfortunately, this exercise is long outdated. Studies show that the classic bench press includes only the lower segments of the pectoral muscles, leaving the middle and upper parts without proper attention. And they occupy about 70% of the total mass of muscle fibers.

But do not rush to exclude this exercise from your training program. As you know, this is one of the most effective basic exercises, which means that beginners can not do without it. Indeed, in order to pump muscles aiming, it is necessary to bring strength indicators at least to an average level.

Do not forget about muscle antagonists

Pumping up your chest very quickly, like other muscles in your body, is almost impossible. Especially for those who do not sit on the farm and doping. However, this process can drag on even more if one of the most important rules of bodybuilding is not respected: it is necessary to harmoniously develop both the front and back parts of the body.

If we are talking about the chest, then the muscles of the back, in particular the broadest ones, will be the antagonist muscles. This problem can be faced by both beginners and experienced athletes. At first, the pectoral muscles are very actively involved in the work and respond well to the training. But after a while they just stop growing. Neither the progression of the loads, nor the modification of the exercises bring the desired result, which means that the muscles have reached their physiological limit.

To start a new round of muscle growth, you need to work hard on the muscles of the back, and even better to pump both anatomical groups in equal volume. Then muscle building and relief formation will occur most harmoniously.

And now we will consider the best, and most importantly, effective exercises for the growth of the development of the pectoral muscles.

Inclined bench: dumbbell bench press

How to quickly pump up the chest of a girl if the exercises with the barbell are too heavy? There is always a great alternative - dumbbells. If you perform a bench press on an inclined bench, then the upper segment of the chest is actively included in the work. The reasons for the high effectiveness of this exercise:

• The maximum amplitude. If you make the bench tilt at 30-45 degrees, then at the bottom point we will get the maximum possible muscle tension for a given trajectory of movement. The greater the stretching of the muscle fiber, the stronger the stimulus for mass growth.
• Peak contraction. It is in this version of breast pumping that you can stay at the point of maximum load. In the classic version of the press, this is impossible, since the arms are fully extended and the load goes to the joints. Here, the hands go along an arcuate trajectory and close in the center, this allows you to feel an unprecedented tension in the muscles and lock in this state.
• The possibility of a variable approach. There are many options for bench press using different angles and arms. Each of them is effective in its own way.

"Guillotine"

Back to the question: "How to quickly pump up the chest of a man?" Textbooks of foreign trainers will surprise you with one very unusual exercise with a rather frightening name - “Guillotine”. The technique repeats a little bench press lying on a bench, but has a number of features:

• The barbell does not fall to the chest line, but much higher - to the neck. So the exercise got its terrible name. This chip stretches the muscle fibers very long, and the load falls exclusively on the upper chest.
• Exercise is performed with a wide grip. This removes the load from the triceps and significantly stretches the muscles of the chest in width.
• If you tear off your legs from the floor and pull them to your stomach, you can slightly complicate the technique of exercise. Such a pose will exclude the appearance of a deflection in the lower back, which means that the lifting of the bar will be carried out only due to the pectoral muscles, without the participation of stabilizers.

Bench press

An old but very effective exercise that allows you to quickly pump up your chest both at home and in the gym. This type of training not only works on all segments of the pectoral muscles, but also allows you to increase the total volume of muscle fibers, and also significantly raises the bar working weights. The exercise was particularly effective for the following series of features:

• Due to the large area of ​​support for the back, it becomes possible to work with the maximum possible weights.
• A short trajectory also has a beneficial effect on the growth of working weight. A nice bonus will be a reduction in the load on the tendons and shoulder joints.
• The legs are excluded from the exercise, as in the "Guillotine", which means that all efforts will occur only due to contraction of the pectoral muscles.

Crossover breast pumping

Quickly pumping up the muscles of the chest, as well as significantly improving their shape, is quite difficult. However, there is an amazing simulator for the detailed study of each segment of the pectoral muscles. It's about a crossover. Reduction of the upper blocks perfectly affects the lower segments of the thoracic, while the lower blocks perfectly pump the upper and middle muscle lobes.

However, the simulator’s effectiveness does not end there. If you set the crossover rollers in the center, somewhere at the level of the chin, you can get a one-time load on the entire anatomical group. It is not a fact that this exercise will give you an unprecedented increase in mass, but you should definitely try it. At least in order to make the pectoral muscles work in a new way.

Incline Bench Exercises

We have already examined one type of chest pumping on an inclined bench - a dumbbell bench press. However, this exercise machine is not limited to one exercise. In general, the use of various angles in training allows you to quickly pump up your chest both at home and in the gym. Moreover, this method is valid for all anatomical groups. The angle of the bench changes the motion vector of the joints in relation to the body, which means that we get a fundamentally different type of load. Plus, the slope significantly increases the amplitude of movement, and the muscles will stretch more. All this will have a very beneficial effect on muscle working groups, and they will respond to us with an unprecedented growth and increase in strength indicators. There are two more great exercises for working out the pectoral muscles:

• Barbell bench press.
• Breeding dumbbells.

The technique is quite simple and beaten, but this does not mean that the exercises are ineffective. Add them to the training program and be sure: the result will exceed all your expectations.

The best programs for pumping pectoral muscles

Having examined all the anatomical and theoretical features of the training of the pectoral muscles, we can proceed to the preparation of the program. After all, it’s not enough just to carry out all the exercises in a row, it is important to evenly distribute the load and choose the exercises according to your priorities. Someone needs to work out the entire chest at once, and another needs to focus on a separate segment of the muscle.

The program focuses on the upper segments of the pectoral muscles:

The program focuses on the middle lobes of the pectoral muscles:

Program with emphasis on the lower pectoral muscle:

All exercises in programs alternate according to the principle: first stretching, then reducing. This allows you to work out the muscle from all sides and contributes to a uniform increase in muscle mass.