The most effective exercises for the chest muscles. Exercises for the pectoral muscles for girls

Hello, dear readers! Today we will look at basic chest exercises. You will learn how basic exercises differ from isolation exercises, and the main mistakes of beginners. You will also find a detailed training program with many useful tips.

A person with perky breasts looks much more attractive than those with flabby and sagging breasts. This applies to both women and men. Therefore, the most popular exercises for the stronger sex are chest and biceps exercises, and for the fair sex, chest and butt exercises.

For girls and women, strengthening the pectoral muscles does not help increase bust volume, since adipose tissue is responsible for the volume. However, exercises help get rid of sagging and flabbiness. The result is the same bra size.

What are basic exercises

Exercises that involve large muscle groups, as well as several joints, are called basic or multi-joint exercises. These are the most effective exercises for beginner athletes who have.

When performing basic exercises, the body generally strengthens, anabolic processes begin, and muscle development proceeds at an accelerated pace.

Once you have gained uniform muscle mass throughout your body and your joints have become accustomed to working with the hardware, you can begin performing isolated exercises. Unlike basic ones, they focus on only one muscle and one joint. In bodybuilding, isolation exercises are used to bring existing muscle masses to an ideal shape, increasing their definition.

Breast anatomy

The pectoral muscles cover a third of the body in front and consist of the following subgroups:

Large muscle - occupies the main part of the chest and lends itself well to pumping. Controls lifting, turning and bringing the arms to the body.
Minor muscle - located under the main muscle and does the job of raising the ribs and pulling the shoulder blades forward.
Serratus anterior – located on the sides from the ribs to the shoulder blades. Pulls the scapula forward and also rotates it when raising the arms.
Subclavian - located next to the collarbone above the upper rib. Moves the collarbone inward and downward.
Intercostal muscles - located between the ribs and are involved in the breathing process.

The correct technique and types of exercises to pump up the chest

Bench press

This is a classic and very effective exercise. There are options for horizontal and inclined benches. Can also be performed in a Smith machine.

Position yourself on the bench so that the bar is at eye level. The pelvis is pressed against the bench, the feet rest on the floor.

The press is performed as follows:

Grasp the barbell with a wide grip.
Remove the bar from the holders and straighten your arms (the bar is above the center of your chest) - starting position.
Lower the bar until it touches the center of your chest (about 45 degrees between the shoulder and body, shoulder blades retracted).
As you exhale, press the barbell to the starting position and hold for a couple of seconds.

On an incline bench, the technique is the same, only the bar is located above the upper chest. Bench at an angle of 35 degrees.

Dumbbell press

The order of execution is as follows:

Lie down on a bench and take the starting position - dumbbells above the center of your chest, elbows at a right angle, forearms vertical.
Press the dumbbells upward, trying to contract the muscles harder.
Do not straighten your elbows all the way, but leave a slight bend to better load the muscles.
Lower the dumbbells to the starting position, trying to squeeze your shoulder blades together.

This exercise can also be performed on an incline bench. Then the upper chest is pumped.

You can also replace the dumbbell press with a crossover press.

Dips

The more the torso is tilted forward, the more load the chest receives and the less the triceps. Choose bars that are approximately 25 cm wider than your shoulders.

Initial position - the torso is tilted forward, straight arms rest on the bars, legs bent at the knees.
Lower yourself to the bottom position and feel the stretch in your lower pectoral muscles. Elbows point to the sides.
Push up to the starting position.

Pushups

The exercise has many options for execution. For breast pumping. To work the muscles deeper, you can place your palms on platforms 10-20 cm high. This will increase the range of movements. If the legs are higher than the body (for example, on a bench), the load is emphasized on the upper pectoral muscles.

The push-up technique is as follows:

Take a lying position - the pelvis does not bend, the arms are straight, the head, back and legs are on the same line.
Bending your arms, lower yourself to the floor - your chest almost touches the floor, your elbows look to the sides.
Rise to the starting position.

If push-ups are very easy for you, place a small barbell plate on your upper back.

Below I have posted a video that will help you better master the exercise technique.

Example workout

In the gym

Before pumping your chest, stretch your shoulder, elbow joints and hands. Warm up your pecs by doing 20 push-ups and 20 flat bar presses. Now let's move on to the strength part.

Perform barbell presses lying horizontally - 3 sets of 12 repetitions.
Do push-ups on the uneven bars – 3 sets to the maximum.
Perform dumbbell presses on an incline bench - 3 x 12 repetitions.

At home

Warm up for 5 minutes. Then stretch your shoulder and elbow joints.
Do push-ups from the floor - 3 sets to the maximum.
Perform dumbbell presses lying horizontally - 3 x 12 repetitions.

If you do not have access to the parallel bars, place 2 stools at a distance wider than your shoulders and do push-ups from them, similar to push-ups on the uneven bars - 3 sets with a maximum number of repetitions.

To work the upper chest, perform push-ups with your feet on a height (stool, sofa, etc.) - 2 approaches to the maximum.

At the end of your workout, don't forget to do some stretching exercises for your pectoral muscles.

Stand in the doorway, rest your palms on the edges of the opening at shoulder level. Step forward and feel the stretch in your muscles. Hold the position of maximum tension for 5-10 seconds, then rest for a few seconds and repeat the stretch.

Warm-up

Warm-up is a mandatory part of the workout and should take 10-15 minutes. Pay special attention to warming up the chest muscles and arm joints. When performing the power part, it is useful to work out one approach with a weight 1.5-2 times less than the working one. The muscles and joints will remember the correct trajectory of movements, will warm up additionally and will be ready to work with heavy weight.

Sets and reps

When working on mass, perform 3-4 sets of 8-12 repetitions. For fitness training for endurance and weight loss, increase the number of repetitions to 15-20, and leave the number of approaches unchanged. For beginners, it is optimal to perform 3 sets of 11-14 repetitions.

Nutrition and sports supplements

In order for muscles to grow quickly and strength to quickly recover, it is important to follow the right diet. Meals should be a couple of hours before training and within an hour after. You need to choose foods rich in protein and carbohydrates. You should also include fiber in your diet.

Half an hour before training, you can drink a protein shake.

Common mistakes in training the pectoral muscles

When pressing, the barbell should not bounce off the chest. Also, you should not jerk the barbell, because when the load moves by inertia, your muscles are not loaded.

When pressing dumbbells at the end of the approach, you should not throw the equipment on the floor. This damages the rotator cuff. You need to place dumbbells on your hips and at the same time raise your torso. Then just lower the dumbbells to the floor.

Movements during training should be smooth and with maximum amplitude. When doing this, always keep your elbows slightly bent to prevent wear and tear on the elbow joint.

2-3 days before chest training, do not pump up your deltoids and triceps, otherwise the effectiveness of the workout will sharply decrease.

Conclusion

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Chest exercises occupy a different place in each girl’s training complex. Some consider it a waste of time, others avoid it for fear of becoming Hercules in the flesh.

Both the first and the others are slightly mistaken in their beliefs. The chest needs pumping just like other muscles. We are not talking about the breasts themselves (as the immediate object of admiration for all men), but about the pectoral muscles, which support the breasts, add shape, firmness to them and protect them from sagging.

Yes Yes. Even owners of ideal shapes would do well to add a chest exercise to their workout. At least as a preventative measure.

So, today we will look at the best exercises for tightening the pectoral muscles for women, possible mistakes when performing them, as well as recommendations for eliminating them.

A little about the structure of the pectoral muscles

In short, the chest consists of two muscles: the pectoralis major and the pectoralis minor. They are not difficult to find. Pectoralis major muscle located on the entire surface from the collarbone to the sternum (it is also the largest muscle of the chest) and is attached to the humerus.

Its main function is flexion and adduction of the shoulder, i.e. in fact, control of any of his movements.

Pectoralis minor muscle located immediately under the large muscle, being its peculiar addition.
When performing chest exercises, you focus on these muscles; girls/women cannot pump up their breasts themselves, no matter how much they would like to.

Everyone pumps their chest without exception. Of course, men pursue slightly different goals when pumping up their chest (they also perform different exercises), and all because a wide chest has been considered a sign of courage and heroism since ancient times.

To learn how to pump up this muscle group for a man, see the article “Exercises for the pectoral muscles for men.”

By the way, the most famous fitness trainers, bodybuilding experts and other experts pay great attention to the breast pumping complex. And, judging by their popularity on Instagram and endless posts of admiration, it’s absolutely not in vain.

Many chest exercises are universal in nature, so they can be easily performed in the gym, or at home. It would be optimal to conduct the very first lessons under the supervision of a professional trainer.

On the other hand, if you follow all the recommendations and do the exercises in front of a mirror, you can do without going to the gym.
So here you go some recommendations on how to pump up a girl’s pectoral muscles at home:

The best chest exercises for girls

Push ups

It’s not for nothing that this exercise comes first, since push-ups are the simplest and at the same time the most effective exercise for pumping up the chest muscles for women. In addition, you don’t need any available tools for this; only your own weight will help you.

Note: your hands should be shoulder-width apart (or even slightly wider), with your elbows moving away from your body and not along it. Otherwise, you will pump up your triceps. Also watch your back position!

It should remain level and motionless (avoid lumbar arches!), only the arms and chest muscles should work. Regarding breathing: exhale with maximum muscle tension (i.e. at the lowest point of the trajectory), leave the inhalation to rise.
A lighter version is bent knee push-ups.
It is better to do an even number of repetitions (6, 8 or 10 times) in 3 sets.

Dumbbell raises on a bench

(This exercise is also called “butterfly”). It is quite effective, although it requires some kind of elevation for maximum effect. A regular bench, step platform or fitball would be optimal.

If you do not have such sports equipment, use sofa cushions, placing them one on top of the other (but make sure that you do not “drown” in them; the support should be firm).

So, lie with your back on a bench (or your incline), your lower back should be pressed, while your hips should remain “in weight.” Hands with dumbbells are spread out. As you exhale, raise your arms in front of you, lingering at the top point for a couple of seconds, and as you exhale, lower your arms.

Do not move by inertia. If you don't feel your pectoral muscles tightening, then you're doing the exercise wrong!

It is better to alternate hand raises with push-ups. But do not overdo it! In the history of bodybuilding, there have been cases when, in pursuit of quick results, girls pumped with such force that the next day they needed help even at the stage of getting out of bed (they simply “couldn’t feel” their arms!).

Pushing your arms back with dumbbells

To do this, without changing the previous position on the bench (or on the fitball), raise your arms in front of you, bending them at the elbows (the elbows should be at a distance of 10-15 cm from each other). As you inhale, move your hands behind your head (as far as you can), and as you exhale, “lead” your hands to your stomach.

It's important not to stop and do not straighten your arms completely. Perform an even number of repetitions (12, 14 or 16) in 2 sets.

Ball exercise

Can be performed standing or sitting. To do this, take the ball in your hands and lift it to chest level, spreading your elbows to the side. As you exhale, squeeze the ball as hard as you can, tensing your pectoral muscles. After counting to 6, relax and take a deep breath. Perform the exercise 8-10 times.

How to pump up a girl’s breasts at home – instructional video

In the video below you will find the best chest exercises. In addition, the necessary exercises are shown as a warm-up, and also as a “reminder”, inscriptions periodically “pop up” indicating the number of repetitions and approaches. As a bonus - pleasant, unobtrusive music and practical comments from the trainer.

Exercises for the pectoral muscles are necessary at any age! For strengthening, lifting the breasts, and also as preventive measures against age-related changes! By performing these exercises just a couple of times a week, you will become the owner of beautiful, toned figures!

Have you already tried chest exercises? What results have you achieved? What turned out to be more effective - training at home or in the gym, under the guidance of an experienced trainer? Leave comments and share your achievements with us!

This article talks about all the best exercises for the pectoral muscles, with a detailed description of the technique for performing them, all with photos and videos.

In general, in order to try the exercises listed below in practice, you will need a gym, because only there there is everything you need for this.

In case you intend to train at home, you will need the following:

Adjustable bench for bench press (price from 5000 rubles)
Olympic bar (price from 1300 to 28000 rubles)
Dumbbells or collapsible dumbbells (price from 1000 rubles for one 10 kg dumbbell)
Barbell plates (discs, weights, price depends on manufacturer and weight, approximately 3,500 rubles per 25 kg)
Simulator: Smith machine (price from 20,000 rubles)
Parallel bars simulator (price from 5,000 rubles), or a complex simulator: “horizontal bar, parallel bars, press” (price from 5,000 rubles)
Crossover trainer (price from 15,000 rubles).

1. Incline barbell press (30 degree incline)

This exercise is designed to develop strength and mass in the upper pectoral muscles. This exercise uses the highest working weights, which makes it very effective for working the muscles of the pectoral mass. In my opinion, this is the most effective, powerful, on the chest.

Execution technique: The inclination of the bench is no more than 20-30 degrees (this is why an adjustable bench is needed, because on a regular incline bench the inclination is more than 45 degrees, this significantly reduces the effectiveness of this exercise). Lie down on a bench and raise your legs onto the bench so that there is no bridge; when you lift your legs, your back will immediately press against the bench, thereby making the exercise even more difficult. Take a grip slightly wider than your shoulders, remove the bar from the racks and lower it down.

Important : do not touch the barbell to your chest at the lowest point and do not straighten your arms completely at the highest point. This is done so that the maximum tension of the pectoral muscles is maintained at the lower point, and the triceps are not activated at the upper point. Thus, the chest is constantly tense.

You can try to perform this exercise in a Smith machine. Because there the barbell is fixed (it moves up and down along a given path), it will be easier for you to learn the technique of performing this exercise, I personally perform this exercise here, therefore I recommend it!

This exercise An effective exercise for developing volume and giving the chest muscles a good shape. Just like the barbell bench press, it develops the muscles of the upper shoulder girdle in general well, although the main emphasis of the load is on the upper chest. When pressing dumbbells, do not shorten the amplitude. Stretching in the lower position is mandatory. And for this you need to choose a heavy but manageable weight of dumbbells. The incline is usually the same as in incline barbell presses, 20-30 degrees.

3. Barbell bench press

Technique: Lie down on the bench. In the starting position, the bar is in front of the eyes. During the exercise, the body should maintain contact with the bench at three points: feet firmly planted on the floor, buttocks firmly pressed against the bench, and upper back also pressed firmly against the bench. At the same time, the back naturally arches in the area between the shoulder blades and buttocks. Grip the barbell shoulder-width apart at an even distance from the ends of the bar. Remove the weight from the racks and, while maintaining control of the weight, slowly lower it to the center of your chest. With a powerful but controlled movement, return the bar to its starting position. Work with full range of motion, don't sacrifice it to use heavy weight.

There is a “classic” bench press, used in bodybuilding to develop chest muscles, and a “lifter” bench press, which allows you to press much larger weights per repetition.

The purpose of performing the lift press is to start pressing more, and learn to include the chest muscles, triceps, latissimus and anterior deltoids at the same time!
But for bodybuilding Of course, only the classic bench press, because our goal is not to lift a huge weight for 1 repetition, but to work the muscle as much as possible.

Attention: If you were vigilant, you probably already noticed that in the video an open grip is used, due to an injury to the athlete’s hand. Carefully avoid doing this, the grip should be closed!

Read more about this exercise in the article:

4. Dips (with emphasis on the chest)

Dips are an excellent basic exercise for the outer and lower chest muscles.

Technique: Sit on wide bars (palms facing each other). Ideally, the bars should diverge slightly to the sides so that your elbows also look a little to the sides. Bend your legs at an angle of 90 degrees at the knees, and constantly maintain this angle. Bend your head slightly down to slightly round your back and thereby emphasize contraction of the chest muscles. As you inhale, slowly lower yourself down, tilt your body forward, and move your pelvis back (to engage the chest muscles, not the arm muscles). As you exhale, push up and return to the starting position.

5. Raises of arms on inclined or horizontal benches

This is a formative exercise for the upper chest. After squeezing the dumbbells, try very slowly, without losing balance, to lower them with straight arms down towards the pelvis. Performing chest exercises in this movement plane puts a good load on the upper pectoral muscles, especially in a stretched position. Amplitude- full. Stretching in the lower position is mandatory. Bench inclinations can be very different. From negative (-30 degrees) to classic positive (35 -45 degrees). It is recommended to alternate inclinations and the most IMPORTANT thing is NOT TO CHANCE THE WEIGHT.

The best chest shaping exercise to complete your workout. However, in the first year of training you should forget about it until you have gained a sufficient amount of muscle mass. The exercise stretches the upper pectoral muscles as much as possible without loading the joints. It is performed both standing and on an inclined bench. In the latter version, the most difficult to grow area of the “collar” (the middle upper part of the pecs next to the neck) is extremely loaded. The pace of this chest exercise is slow. In the contracted position, there is a pause for peak muscle contraction. In principle, this exercise is performed from both the upper and lower rollers.

With this, I end this issue. I hope you found it INTERESTING and INFORMATIVE.

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The development of the chest muscles is very important for a harmonious and beautiful physique in both men and women. And although gymnastics will not help to enlarge a woman’s bust, mainly the mammary glands, strengthening and enlarging the pectoral muscles through weightlifting exercises can still affect the overall shape and tone, so a girl should under no circumstances ignore chest exercises. That’s why we offer a set of similar exercises that every woman can include in her home or training plan.

The development of the pectoral muscles is also very important if the athlete is a man. Especially if he is interested in bodybuilding and considering that this is not such a simple task as it might seem at first glance.

The muscles of the chest include:

Pectoralis major muscle;
pectoralis minor muscle;
Serratus anterior;
Subclavius muscle.

Pectoralis major muscle originates on the clavicle, sternum and first five costal cartilages, and is attached to the tubercle of the humerus. The muscle is very large - it covers the anterior ribs and forms the armpit. The pectoralis major muscle performs the following functions:

Removes the scapula from the spine and moves it forward;
Adducts, pronates and flexes the humerus with the torso fixed;
Pulls the torso up while free limbs are fixed;
Raises the ribs during inhalation;
Strengthens the shoulder joint.

Pectoralis minor muscle is under the big one. It originates from the 2-5th rib and is attached to the coracoid process. Participates in the rotation of the scapula towards the spinal column, raises the ribs, and moves the girdle of the upper limbs forward.

Serratus anterior muscle located under the pectoralis minor and major muscles. It originates on the upper 8-9 ribs and is attached to the lower corner of the scapula and its inner edge. Its main task is to move the shoulder blade outward and forward.

Subclavius muscle located between the collarbone and the first rib. And the training should solve the main problem - tightening the collarbone down and forward, as well as strengthening the sternoclavicular joint.

As you can see, in order to get well-developed and beautiful pectoral muscles, it is not enough to just do a barbell press; you need a set of exercises for the chest, which will be the only condition - to include all the pectoral muscles in the work.

Barbell bench press

This exercise, in turn, is divided into several types. Each of the options can be performed by the athlete on a special bench (if he visits the gym) or on another suitable surface (if classes take place at home).

On an incline bench

The incline barbell bench press works the pectoralis major and minor, serratus anterior, as well as the anterior deltoid and triceps.

Technique:

Lying on an incline bench, grab the bar slightly wider than shoulder-width apart.
As you inhale, lower your chest to the level of your collarbone and as you exhale, straighten your arms at the elbow joint.
Important. Make sure that the bench is set at an angle not exceeding 60 degrees, otherwise the main load will be taken by the pectoral muscle and the deltoid muscle.

On a horizontal bench

The bench press on a horizontal bench engages the pectoralis minor and major muscles, as well as the anterior deltoid, serratus anterior and triceps.

Technique:

You need to lie down on the bench so that your feet are pressed firmly to the floor and your buttocks are pressed against the bench.
Grab the bar slightly wider than shoulder-width apart.
As you inhale, lower the bar to the middle of your chest, then straighten your arms completely as you exhale.

Important. To lift more weight, you need to bend the lower back, then the lower bundles of the pectoral muscle will take the entire load. But if you have lower back problems, this exercise should be excluded.

Narrow grip

Depending on what grip you take on the barbell, the exercise will load certain muscles more. The bench press with a narrow grip puts more stress on the middle of the pectoral muscles and triceps, while with a wide grip the outer muscles are loaded more.

Technique:

Lie down on a bench with your feet flat on the floor and your buttocks flat on the bench.
The bar should be grasped so that the distance between the wrists is from 10 to 40 cm (depending on the flexibility of the wrist joint).
As you inhale, lower the barbell to the middle of your chest, and as you exhale, fully extend your arms.

Important. If bench pressing with a narrow grip causes wrist pain, you need to make your grip wider.

Dumbbell press and flyes

Chest exercises with dumbbells can also be performed on a flat or incline bench. Accordingly, the upper or lower beams are loaded. If you do a fly, the external beams are loaded, if you do a bench press, the slope goes to the middle of the chest. In addition, chest exercises with dumbbells create a greater range of motion.

Technique:

You need to lie on the bench so that your feet are pressed to the floor and your buttocks are pressed to the bench.
Dumbbells should be held in a pronated position.
As you inhale, lower your arms down and straighten them as you exhale.

The breeding technique is slightly different:

The dumbbells should be held so that your palms face each other. Elbows slightly bent.
As you inhale, spread the dumbbells so that your elbows are level with your shoulders, horizontally.
As you exhale, raise your arms back up until they are vertical.

This exercise targets the pectoralis major, minor and coracobrachialis muscles.

Technique:

Sit on the exercise machine. Place your arms parallel to the floor.
Inhale and as you exhale, bring your arms together, maintaining the position of your elbows.

It is believed that this exercise is the best training that is suitable for a training program for beginners, since it is relatively easy in terms of technique and fits perfectly into the complex for not yet developed muscles. A similar exercise can be performed in the Crossover simulator.

Also an excellent exercise for the pectoral muscles for both beginners and experienced athletes is push-ups. We have a separate article with video clips about what types of push-ups exist and how to do them correctly - “”.

Summary

Let’s summarize briefly and summarize the exercises for the upper, middle and lower pectoral muscles.

Upper section:

Incline barbell press;
Incline dumbbell press;
Reduction and extension of dumbbells on an inclined bench.

Middle (internal) section:

Close grip bench press;
Reduction and extension of dumbbells with a delay at the end point;
Crossing hands in a block.

Lower section:

Bench press with barbell or dumbbells on an incline bench (reverse incline);
Reduction and extension on an inclined bench (with a reverse slope);
Dips;
Bringing your arms together in a block with an emphasis on the lower part.

It is important to understand that the load on certain bundles of the pectoral muscle depends on the angle at which the exercise is performed. Accordingly, the inclined bench allows you to load either the upper or lower beams. But! In order for pumping to achieve a high-quality and beautiful result, the angle of inclination must be constantly changed, i.e. Don't take only 50 or 60 degrees. Start with 15, then do 25, then 35, etc. This way you won't miss a single area.

In addition to the barbell, you must definitely include a dumbbell in your work, since it is with the help of such equipment that you can work out the external areas well, especially if you follow the appropriate technique - namely, lower your arms as low as possible and raise them only three-quarters, without bringing them to the vertical . However, this option is only suitable for experienced athletes whose physical level of development is much higher than the initial one.

As for the internal section, everything here is the opposite of the previous option - the closer your arms are located, and the more you straighten them, the greater the load will be on the internal section. Therefore, block exercise machines would be most appropriate here, since they allow you not only to bring your arms together, but also to cross them, bringing the contraction of the pectoral muscle to the limit and providing a more effective result.

The following materials were used in the article:

Frederic Delavier "Anatomy of Strength Exercises for Men and Women"
Arnold Schwarzenegger "The New Encyclopedia of Bodybuilding"

Extremely difficult. This is due to their enormous diversity. An incorrectly composed complex will not give the desired results. Let's look at the best exercises for the pectoral muscles. They are very effective because they cover all the necessary areas. The complex is also universal: suitable for both men and women.

Where to begin?

It is recommended to conduct the first training at home. At the initial stage, you will only need light weight dumbbells. For greater efficiency, you can connect an expander. Don't forget to warm up your muscles before doing the main exercises. This will protect them from sprains and prepare them for intense work. Choose the best exercises for the pectoral muscles from the proposed set (a few will be enough) and perform only them. Gradually increase the load with sets and repetitions.

When you feel that you are ready for more intense work, you can connect to the exercise equipment. You don't have to go to a fitness club for this. To avoid standing in lines, you can buy exercise equipment and exercise at home. But be patient, even they will not give quick results.

In any workout, intensity and regularity of exercise are important. But they don't come first. The main thing is to perform all movements correctly and give your muscles a rest. That is, training should not be daily, but high-quality. If this is neglected, then even the best exercises for the pectoral muscles will not be effective. What other nuances should be taken into account?

For untrained people, it is better to stick to a two-day complex per week. This will create an optimal balance of load and recovery for the pectoral muscles.

The exercises will produce results by increasing muscle mass. Therefore, give preference to classic push-ups. Trained people can include isolation exercises in their program. For beginners, they will be too traumatic.

To train the pectoral muscles, 5-6 different exercises of 5 approaches are optimal. If your goal is to increase strength, then 6 repetitions of the movements is enough. If you want to make your chest muscles more voluminous, then do them 10 times. For beginners, this amount should be reduced by 2 times.

Even the best exercises for you need to be divided into weeks. This is necessary to evenly distribute the load. At the same time, it is not recommended to touch the chest muscles and triceps. It is better to perform them on different days. This way your body will rest and adapt to the load. Otherwise, energy will be wasted.

for the chest

This set of exercises, when performed correctly, gives very good results. What are the reasons for its effectiveness?

1. The exercises are varied, so they work the pectoral muscles in different directions.

2. The complex is designed in such a way that it covers several problem areas. This is achieved through a natural range of motion.

3. It is necessary to perform the proposed exercises with strict adherence to the technique. This engages the stabilizing muscles, which are responsible for maintaining balance and controlling movement.

It is for these reasons that you can be sure that only the best chest exercises are offered to you. For women and men, the effectiveness is absolutely the same.

Classic push-up

Perhaps the push-up is the most important anatomical exercise for the pectoral muscles. When performing it, you need to spread your arms wide and not lift your buttocks up. It is important to feel the muscles working. If you feel tension in your chest, it means you are doing everything right. Additional weights in the form of barbell plates on the back will help enhance the effect. This exercise works almost all areas of the body.

Bench press

This exercise is usually performed on a bench lying on your back with dumbbells or a barbell in your hands. They need to be kept parallel to the body. Do not touch your chest with the weights or straighten your elbows. The chest muscles should always be tense at the bottom and top points of the movement. On the count of 1-2, lift the weight up, on 3-4 - hold, and on 5-6 - lower it down.

On a special simulator, you can change the position a little, modifying the best exercises for yourself. There will be a load on the top of the pectoral muscles if the bench in the head area is raised higher than the legs. If you lower it, then the lower section will be pumped up. It is extremely difficult to carry out such training at home due to the lack of suitable equipment. But a simple incline bench can be found on almost any sports field.

Dips

This is another classic exercise for a beautiful bust. It works well on the entire upper part of the body. But mainly the lower chest, triceps and shoulder girdle are pumped up. You need to grab the bars with your hands and raise and lower your body. When lifting, the movements should be jerky and sharp, as if you were suddenly throwing something up. Lowering the body should be done smoothly and slowly. It is also important that the distance between the bars is about 70 centimeters. Otherwise, it will not be the chest that will be pumped up, but the triceps muscles.

This workout is simple, easy to understand and very effective. For these reasons, it is classified as the “best exercise for the pectoral muscles.” For men and even young boys, dips are very familiar, so they won’t cause any difficulties. And you can perform the exercise on any sports ground.

Exercises with dumbbells

Here you can even create a separate complex from a variety of exercise options. This could include chest presses and flyes. Moreover, in both versions, the exercises can be performed in different directions. All movements with weights should be done smoothly and without jerking. Otherwise, the effect will not be one hundred percent. Also watch your breathing. When exercising, exhale, and when relaxing, inhale.

Keep in mind that dumbbell presses give volume, and extension movements make the chest broad. The workout can be done at home on the floor (mat) or in the gym on a bench. Just don't overdo it with the weights. Choose a weight that is comfortable for you.

The following are not very popular in gyms. And in vain, because these are also the best exercises for the pectoral muscles.

Crossovers

These exercises involve bringing your arms together with the help of. The muscles are worked through stretching and weighting. If you vary the directions, you can pump up different areas of the chest muscles. If you are interested in the center, pull the handles of the machine straight in front of you. To work the upper chest, do a crossover from the bottom up. To increase the lower area, perform the exercise in reverse - from top to bottom.

Do not forget to set the appropriate weight, at which all movements will be performed without jerking. It should be the same for both handles. The body is usually tilted slightly forward, and the feet are left shoulder-width apart. For greater stability, you can put your foot forward. But in the next approach it needs to be changed to another. If you do everything correctly, you will be convinced that these are the best exercises for the mass of the pectoral muscles.

Pullovers

Ideally, this exercise is performed in the gym on a special simulator. But it can be replaced. The idea is that you need to lean on your elbows or lie down on a bench and pick up a weight. Then lift it in front of you, and then take it behind your head almost to the floor. For the chest and triceps muscles, it is better to train with your arms bent at the elbow. With straight lines, the back will be additionally involved.

You can use a barbell, dumbbells or a weight plate as a weight. But with the first option it is impossible to achieve a clear technique. And it is very important for getting a beautiful, pumped up body. It will be a pity to waste energy and time, because with the help of a pullover almost all of the pectoral muscles are involved.

In addition to training

Even a well-designed complex will not be enough if the training is not supported by anything. What else is required for beautiful breasts?

1. Proper nutrition. Food should be consumed often, but in small portions. Make your diet so that protein foods, fiber, vegetable fats and complex carbohydrates predominate. These are fresh vegetables, legumes, lean fish, poultry, various cereals and dairy products.