Last Updated on
How to properly pump the pectoral muscles? The answer to this question is discussed in great detail in this article of our blog. In any exercise for the pectoral muscles, the right technique is extremely necessary and important. Because the correct technique for their implementation will contribute to a better neuromuscular connection between the brain and muscles.
For more tangible growth and progress, you need just to ensure that the correct reduction is made, which will ensure the maximum effectiveness of the exercises for pectoral muscles. Therefore, the right technique is very important for us.
How to properly pump the muscles of the chest. How to pump the muscles of the chest.
The most effective exercise for the pectoral muscles is the basic exercise, and this should be immediately learned once and for all. In general, there are a lot of them. In this case, the main of them for the development of the thorax are conventionally divided into two categories: press and wiring.
The pectoral muscles are the so-called pushing muscle group, as well as the triceps, legs and anterior deltas. They serve as a repulsion function. And most of the movements, such as presses and wiring, perform this function. They differ in the type of involvement of joints during their execution.
In the bench, several joints are involved, such as: the shoulder and the elbow. Accordingly, more muscle groups are involved.
When carrying out wiring, only the shoulder joint is used, with the elbow joint fixed. Accordingly, when performing pressures, several joints are involved and more muscles are involved. This explains why presses are considered more basic movements. Accordingly, we can take more weight and do not be afraid to injure ourselves. Those. in this movement it is easier to follow the principle of the progression of the load. And this is the most important principle for us, as you remember. Read the article about the best products for muscle growth,
In wiring this rule will not work, since the elbow joint is not involved and only the shoulder joint works.
To understand how to swing a bump, you need to understand that all the effective movements for him, which include presses and wiring, are divided according to different criteria into species.
They, first of all, are divided according to the projectile, which is used in their execution. For example, it is immediately clear why the bar press differs from the press of dumbbells and especially from the press in the hammer or other simulators. Proceeding from this, the form of this or that movement will change.
The second important point is the angle of the bench. When we lay down on the bench to make approaches to the chest, the bench with us can be upside down, horizontally and head above the knees. Depending on this, the accents from the top of the group are shifted to the bottom.
The third important point is the width of the grip. For example, the external part of the muscles of the chest is more activated with a wider grip, while the amplitude of movement decreases. Conversely, the amplitude is greater when a narrower grip is used and the internal part of the muscles of the chest is already included.
How does this happen in practice?
You have to combine the settings of the bench tilt and the width of the grip. For example, the narrower the grip, the more triceps are used and the smaller the load is used. Conversely, he is more involved in work when a wider grip is used. This reduces the amplitude of motion. And the slope is higher, the more deltas are included in addition to the pectoral muscles.
The lower the slope of the bench, the less deltas work and the more the triceps work. In bodybuilding, if the goal is to pump pectoral muscles, you need to maximize their work and at the same time strive to exclude as much as possible the auxiliary muscles.
If we use a narrow boom grip, the amplitude will increase and the work will increase. In this triceps will be more involved in the work. And if we take a wide grip, then the breast will work more, and the amplitude will be greatly reduced.
It is necessary to experiment with the width of the grip to find the optimal one. The next nuance is the position of the elbows. The closer the elbows to the body, the more activates the triceps. The further elbows from the body and the more twisted in the sides, the more the pectoral muscles work.
All these factors must be taken into account when performing movements on the chest.
How to properly breast muscles
For the correct bench press laying, tilting the bench at 30 degrees – more than enough.
Most often in the gyms are placed very high slopes of the bench. Such training is incorrect and ineffective.
At an inclination of 20-30 degrees the load leaves purely from the bottom of the chest evenly over the entire area and more effect is achieved for the upper part, although the lower parts also work.
However, when the bench press is lying horizontally, for the most part only the lower pectoral muscles work, while their top almost never works properly.
At an optimal angle of 30 degrees, the bottom and top of the anterior part of the shoulder girdle are worked, the triceps are turned on and this allows more concentrated work on the breast.
In addition, since we took 30 degrees, and not, for example, 45, thereby we exclude the option of bench press lying on the chest, when the deltas are already working, taking the load first.
When the bench press is performed on the chest, the width of the grip should not greatly exceed the width of the shoulders. Because if we take the grip much wider than the width of the shoulders, we will have a very good job of working on a bump. The amplitude of the motion will be very short.
When using a grip on the width of the shoulders, and even more so the width of the shoulders, the amplitude of the movement will be very large, and the triceps will turn on significantly. It should be remembered that with an inclination of 30 degrees, you can use the grip just narrower than the one used on the horizontal bench. It turns out that while doing this we partially turn off the triceps work, because we are already using a positive slope.
The fourth important point is work inside the amplitude.
This means that you do not fully straighten your hands in the top position, when squeezing the bar up. And when it is below, you do not touch the body. This is to ensure that there is a more accentuated contraction of the pectoral muscles.
When you work in the internal amplitude, i.e. do not fully lower the bar at the bottom of the movement and do not fully straighten it in the upper part of the movement, then the load on the muscles is constantly maintained. This means if we push up to the end of the hand, in the upper position we have a load on the elbows and at the same time we turn on the triceps. If we do not complete this movement to the end, then the triceps does not turn on, and the load is stored in the target muscle group.
The same thing at the bottom of the trajectory. If we do not completely drop the projectile, then we constantly maintain tension in the pectoral muscles. Meanwhile, this rule is not preserved with the dumbbell press, as dumbbells do not rest against the chest and hands can be lowered while maintaining a constant load. If we work with a barbell, then either a slight touch of the bottom of the pectoral muscles, or at all without touching.
The fifth parameter on which we can play when training the pectoral muscles is the lifting of the legs. That’s why the presses on this muscle in bodybuilding are fundamentally different from powerlifting presses.
First of all, bodybuilders do without lifting the fifth point (without bridges) and do not bend their backs (this facilitates the bench press).
With bench press on the chest in bodybuilding, unlike powerlifting, it is important not to raise the maximum weight at any cost, even resting with all your might, but rather isolating the maximum of these muscles from the others. If our goal is the development of the pectoral muscles, and not the maximum bench press, then we must follow the technique.
We should lift our legs up and put our heels on the bench on which to carry out the bench press. This is not foppery and not vypendrezh, but a necessary measure to increase the effectiveness of the impact on the target muscle group. And the whole nuance is that by lifting up and pulling your knees closer to your stomach, your back aligns around the waist, thereby removing an extra gap between the bench and the lower back (imitating the bridge). Accordingly, you will not be able to include an anatomically more powerful lower thoracic area, but you will be able to perform the press only evenly distributing the load across the departments of this group.
Insurance is the next (sixth) key component of the training of the target group.
Many have heard that the bench press is very traumatic exercise. You can just be crushed if a lot of weight falls on your chest or neck and will not be next to your workout partner to help you. Or you need to use a power frame with a stop in the bottom position next to the chest.
If for some reason you do not already have a training partner and you can not use the limiter, then it will be appropriate for you to apply dumbbell presses as a basic exercise on the chest. If so, then when a failure occurs on the last repetition, when the point of failure is close, you can lift the weights of the dumbbells, you can simply throw them along the body of your body.
To come to understand how to pump up the muscles of the chest, to begin with it is necessary to come to understand that when doing bench press, it is very important that the insurance is correct.
When the training partner insures the performance of this exercise, it is important that he does not satisfy his sadistic inclinations when the agitator is denied and his bar stalled on a certain trajectory for several seconds.
In this case, the person doing the exercise already strongly blushes his face and it is clear that he is already on the verge, does not understand anything and almost faints, and you did not help him to finish the approach successfully in time. As a result, unpleasant psychological moments begin to appear in a person.
When he after a rest to go to perform the following approach, then most likely he will be low effective. Because the previous approach did not work and after such a person is most likely upset. Therefore, if you are not powerlifters and not at competitions, then there is no reason to do so.
The task of the insurer is to help the agitator perform the movement evenly, without jumps and that the speed of the projectile does not change. The insurer helps to maintain the necessary speed with which the harsher does.
It is especially good when the insurer takes the shell not with the palms of his hand, but places his elbows under the bar. The busker with this method of insurance has a feeling of comfort, because insure in this position in any way is very strong and will be able to hold and lift a very large weight. And the athlete performing the press feels confident, shaking easily, because he has no fear that he will be weighed down by weight, as he is confident in the strength of his training partner.
The task of the insurer to ensure that the bench-top performer completed the approach qualitatively, ideally loaded the pectoral muscles and felt psychologically comfortable for the next approach. In this case, such an insurer can not be overemphasized. In those movements in which the athlete uses dumbbells, the one who insures in no case should grab the dumbbell or wrist, but must, under the elbows, help the person to finish the press.
Exercises for the muscles of the chest
An inclined bench press on the chest, as the most practical exercise for pumping the pectoral muscles.
Consider in practice exercises for the development of the muscles of the breast. And the first, the most important exercise on the chest – this is an inclined bench press lying up head.
If you do not have any possibility to do any other exercises for the development of pectoral muscles except as a barbell bench press on an inclined bench – this is perhaps the only movement that must be done for the even development of the chest, but about all the other exercises for the growth of the muscles of the chest, need, you can forget.
For maximum effect and the best result when performing this movement, it is necessary to take into account several important aspects, such as: slope, grip width, amplitude, bridge, loin position and breathing.
What other bench presses can I do? The presses of this projectile can be made upside down, horizontally and upside down.
At the initial stage, the bodybuilder should not do any other barbell presses, except for the option with a slight slant upwards of 30 degrees – this is the basic option. In the future, you may need a detailed study of certain areas of pectoral muscles.
The second most important exercise that you need to do to train the muscles of the chest, and which is recommended to perform second in priority after the barbell bench press on an incline bench, can be an inclined bench press of dumbbells. Again, in this case, the slope of the bench is used at 30 degrees.
Press the neck with the pancakes on the sloping bench and then the dumbbells – these two movements are more than enough with a regular increase in weight in order to leave no other choice to your pectoral muscles how to be large and strong.
It should be noted that the technique of performing the movement is very similar, except that there is no neck between the two hands. Accordingly, dumbbells you can omit much lower. And it must be used. At the bottom point, we do not stop, but go lower than when the neck was lowered and, in addition, we stretch the chest muscles further. This will promote better hypertrophy and better growth of pectoral muscles.
It is important to remember that dumbbell press is much more complicated than pressing the vulture with pancakes, as it involves a much larger range of stabilizer muscles. This explains, for example, that you can shake the bar 100 kg, while you can not shake the dumbbells of 50 kg each, so much effort is spent on stabilizing the trajectory of the dumbbell movement in all directions.
You can forget about all sorts of crossover and crossover, and you have to do the bar press and the dumbbell bench press.
Dumbbell laying lying on a horizontal bench
The third exercise, which we now consider is the laying of dumbbells lying down. It gives a little less effect than the bench press of the dumbbells and the more so the barbell press, because the lying of the dumbbells lying is an isolating exercise. What is the difference? The fact that we have only one shoulder joint in the wiring, while the ulnar joint is fixed.
The point is that in this movement we can not take much weight. Since the elbow joint is fixed and we only have a shoulder joint. Using one joint, we can not lift large weights. And even if we can, then do not do it, because the danger of injuries is very high. The advantage of this movement is that it is a more accented stimulation of the pectoral muscles.
The triceps work is eliminated by fixing the joints when doing this movement. The effect is annihilated by the fact that, even though the target muscles are being worked out more than accented, we can not take large weights and loads, performing this movement. And as for the final workings of the breast, heavy weights are not needed, since the muscles are already fatigued, then the wiring for the chest can be left to the finish at the end of the workout.
Again, here we can use different angles, such as: upside down, horizontally and upside down in order to shift the emphasis of the pectoral muscles training. Most of all, you should pay attention to the distribution of dumbbells upside down.
When we use the negative angle in pressures on the chest, as we remember, we have more triceps than other angles. But when we at the same angle do wiring and we have an elbow joint fixed, then the triceps, then we turn off from work. Accordingly, we punctuate the lower pectoral muscles more intensively. And if in multi-joint movements with a downward inclination, we would steal the load of the triceps from the target muscles, then this will not happen in the wiring, because we cut off the triceps.
What is wiring upside down? You can lie on a bench with a negative angle and make wiring to the chest. And you can do what you are more familiar and familiar with – it’s crossovers, using such a simulator to strengthen the chest muscles like a block frame, when we just take the rollers and pull them down. These are the same wiring upside down, the same vector of load on our target muscles.
Many very fond of doing crossovers, because with this muscle contraction is really very effective.
Crossover lower rollers
For example, in the same block frame, you can put a bench with a tilt up your head, take the lower rollers and practice the top of the bosom. And the middle part of the chest is accented, between the left and right parts, the so-called collar. This is simply critical when the top and middle lag behind and there is generally empty, roughly speaking, a failure.
When you connect upside down the rollers at the highest point, you are just using the upper middle chest. At what the tension in the upper part is preserved and it is desirable to hold the hands there for a second to feel the upper part of the muscles tensed.
Complex exercises for the muscles of the chest
How should the training complex look like for pumping large pectoral muscles? What does the training of pectoral muscles look like? What exercises do you need to pump pectoral muscles? There are no secrets here when we are working on our target muscle group, it’s very simple.
First of all, your complex must necessarily contain an inclined rod press upside down with a slope of 30 degrees. The second basic exercise for the development of pectoral muscles is using a press of dumbbells lying down with the same inclination of the bench. These are the two most important exercises for the target group.
Let’s consider the number of repetitions in bench press lying on the bosom. The classical range of repetitions in the bench press on the pectoral muscles is 6-12 times.
If you use even more movements, then you can include another one isolated (isolating). For example, the layout of dumbbells on a horizontal bench or again the press when tilted, for example, 20 degrees. These are the three main exercises for the development of pectoral muscles.
In the first two movements, we usually do two warm-up approaches of 15-20 repetitions in order to warm up, increase the blood supply of muscles and feel the mental connection of the brain-muscle.
Then we make 3-4 sets of 6-12 repetitions in the press of the neck so that the pump is pumped.
We went to the dumbbells, made one warm-up approach of 15-20 repetitions. Then they took the working weight, made 3-4 sets of 6-12 repetitions. The third movement is the distribution of dumbbells. We do one warm-up approach to feel the mental connection between the brain and muscles.
Then, doing a little more repetitions of 8-12 (and sometimes 15) repetitions, do 3-4 work approaches. Since in isolated movements the load on the joint is greater, in order to reduce this load, it is necessary to use smaller weights, and correspondingly more repetitions.
Well, that’s all, this is the optimal set of exercises for the muscles of the chest. If you doubt how to train, do it this way and make sure that the pumping of the muscles of the chest will be effective. Good return of target muscles will be noticeable.
If your level of training is already high enough and you have a lot of practice behind you, then it will be interesting for you to combine different variants from 4 movements. However, the truest truth is that you always have a basic exercise in your complex, nobody canceled it. This is either a barbell press in the upward inclination of the head, or a press of dumbbells in the inclination upward of the head.
When the development of the muscles of the chest at an advanced stage, they need to provide new stress, so that, for example, the lower part continues its development. Then you can diversify training with push-ups on the uneven bars with a wide grip with weights.
As a result, for example, the complex on the chest looks like this. The first movement is the press of the neck with the head tilted upwards, the second – the dumbbell press in the upward inclination of the head, then push-ups on the uneven bars for the lower sections, and the horizontal alignment of the dumbbells is done for the finishing.
Or another complex for the target group. The first is to press the bar in the upward inclination of the head, the second – press the dumbbells in the upward inclination of the head, the third – do the bench press upside down instead of the bars. And in the end you can either make a dumbbell layout on a horizontal bench or you can finally finish off the lower sections on the crossover.
Often people start to invent a bicycle and break some kind of firewood. 2-3 movements – this is enough. So let’s sum up. Unequivocally it is necessary to remember the correct connection between the brain and muscles, of course the correct technique, as well as the progression of the loads.