- How to pump up your chest: 6 workout programs
- A little anatomy
- We pump up a wide chest!
- Workout plans
Do you want to pump up a wide and embossed chest? This program is specifically designed to help you build muscle and develop all the muscles in your body from crown to toe. All the details below!
Chest. In many ways, it is she who characterizes a man. Broad, barrel-shaped, muscular and well-proportioned, the chest exudes strength and power. Many of us, growing up, looked at our fathers with admiration – they were bigger, stronger and taller than us. We were always impressed with How long they could lift, pull, carry and push. Weren’t they awe-inspiring and awe-inspiring to see them? Didn’t we want to be like them one day?
visually are an indicator of the strength of the human body. They testify to strength and power. One way or another, at some point most men want to pump stronger and more powerful breasts, whether they are amateur athletes or competing in bodybuilding contests.
And although many athletes spend countless hours exercising and performing, only a few manage to pump up impressive muscles, and not huge conceit. They do all the workouts, which often last for hours, and do set after set of every exercise known to mankind, but they get no results.
Of course, in the process of training, strength increases and a certain percentage of muscle mass builds up, but wouldn’t it be great to do a program that is both effective and efficient, and also contributes to significant muscle development?
Hopefully, this article will shed some light on how to build the infamous pectoral muscles. This is not a strength training program (although you will get stronger), but a special pectoral development program designed to build muscle mass and overall muscle development throughout the body. Strong, harmoniously and proportionally pumped up breasts will be the finishing touch to your appearance, whether you just want to show off on the beach or compete in bodybuilding competitions.
A little anatomy
The chest musculature consists of three groups of two muscles. Let’s take a look at each muscle and its function.
The pectoralis major muscle. This fan-shaped muscle is located in front of the rib cage, starts at the sternum in the center of the chest, and attaches to the humerus near the shoulder joint. The main function of the pectoralis major muscle is to flex the humerus towards the chest.
Pectoralis minor muscle. Located under the pectoralis major muscle, it begins approximately in the middle of the ribcage and attaches to the cranioid process of the scapula. The main function of the pectoralis minor muscle is to move the shoulder forward.
Although the pectoral region includes these two muscle groups, many exercises will affect different regions of the pectoralis major muscle. Incline or flat bench presses and set-ups will determine which area is more developed than the rest.
In addition, the pectoralis minor, which is sometimes used during body stabilization, can also be targeted.
We pump up a wide chest!
Now that you know about the anatomy and mechanisms of movement, let’s figure out how to pump up a wide chest. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Bench presses on a bench with different inclinations, presses on the Smith machine and with dumbbells: these are the exercises that are part of most programs. Flat bench exercises develop the lower and mid portions of the pectoralis major muscle, the positive incline bench exercises mostly the upper and, to a lesser extent, the midsection, and the negative incline bench presses help build the lower pectoral muscle. All of these actions can be performed with a barbell, dumbbells, or on a Smith machine – each option has its own advantages.
Usually, barbells are used when maximum load, general muscle development and muscle building are needed. It is good to take them at the beginning of the complex so that the athlete can lift a lot of weight.
To do the barbell press, simply grasp the bar a little more than shoulder width apart (the best option is with your forearms perpendicular to the floor as you lower the barbell toward your chest).
On a bench with a positive incline, lower the bar to your upper chest, on a flat bench to the middle or lower pectoral muscles, and to the bottom on a bench with a negative incline. Lift the load up without swinging the barbell or fully straightening your elbows.
The advantage of dumbbells is that they can be used alternately. So the athlete can not only even out the imbalance, but also force the pectoral muscles to work interdependently, bringing the arms together at the top point to achieve a strong contraction.
When working with dumbbells, perform the movements in the same way as during the press with a barbell, but lower them to the sides of the chest, and then simultaneously push back up towards the center, avoiding their contact. Make sure you don’t fully straighten your elbows to maintain constant muscle tension.
The Smith machine is best used in the middle or at the end of a workout when the muscles are already tired and therefore balance and correct exercise technique are important.
These exercises will make the main parts of the pectoralis major muscle, such as the inner (on blocks) and outer (with dumbbells), more prominent and pumped up.
Simply lie on a flat bench (to work on the midsection of the pectoral muscles), on a bench with a positive (top) or negative (bottom) slope, grab the dumbbells or D-shaped handles of the simulator with blocks so that your palms are facing each other … Use a standard pulley trainer in the lowest position to work on blocks.
Spread your arms out as if you are about to hug someone. The elbows should be slightly bent to relieve stress on the joints. Lower the dumbbells or D-rings to about chest level (or a comfortable position), then reverse the movement in the same way.
When working with dumbbells and blocks, there is a slight difference in the technique of performing the exercises. When using dumbbells, try not to touch them at the top. Bring the dumbbells together until the distance between them is approximately 15-20 cm – this way you keep the load on the pectoral muscles. When doing block exercises, bring the arms together to achieve an intense contraction and squeeze the muscles.
Press on the simulator
Most gyms have some version of this machine for doing chest presses. Just make sure you follow all of these guidelines – do not fully straighten your elbows and slow down as you move your arms towards your chest.
Another favorite machine for most athletes is the Butterfly machine. They are usually available with forearm pads or long handles for straight arms.
The most important rule of thumb when performing these exercises (similar to the information described above) is to straighten your shoulders and open your chest wide. This will allow you to put a lot of stress on your chest muscles and lift them off your shoulders. Make sure to squeeze the muscles for a couple of seconds to increase the strength of the contraction and to use the muscles even more.
Crossover on blocks
There is nothing better than block crossovers for developing the inner parts and giving an overall shaped chest look. There are a myriad of ways to do this exercise, depending on your goal.
For a traditional crossover on high pulley blocks, grab the two D-shaped handles above your head and stand between the legs of the machine. First, bend your elbows a little to relieve stress on your joints.
Put one leg forward 30-60 cm and spread your arms wide. In an arcuate movement, lower your arms forward (as if you are hugging someone) so that the hands converge at approximately waist level. Slowly return to the starting position by raising your arms in the same arc. This exercise mainly develops the lower and internal part of the pectoral muscles.
Recently, this good old exercise has been used not only in barracks for training soldiers, but has also become especially popular among athletes who train specific muscle groups. When pumping up the chest, it is better to leave push-ups at the end of the program in order to disperse the blood in this area a little more.
Alternatives include positive slope push-ups for lower muscle development (arms on the bench, feet on the floor), negative slope push-ups for upper muscles (hands on the floor, feet on the bench), and floor push-ups for overall chest muscle development.
For an even more intense load on your chest muscles, try a set of two three-step push-ups as your last exercise. Starting with a negative incline, moving on to floor push-ups and ending with a positive incline will count as one set, so don’t take breaks between exercises.
Push-ups on the bars
Dips, which are also used to build triceps mass, can be easily used to develop chest muscles. Stand inside the machine and grasp the bars shoulder-width apart. Lowering your body, bend forward and spread your elbows slightly. As you move down, you should feel a stretch in your chest muscles.
Remaining in a forward bend, lift upward, focusing on chest contraction. You can add a dumbbell weight that your partner places between your calves, or a pancake belt. Note: Before adding weights, practice your bodyweight technique well.
Pullover with dumbbells and a barbell from behind the head lying
Another great exercise that focuses on the pectoralis minor and overall development is pullover… While many athletes use it to isolate their back muscles, it is also extremely effective for completing chest exercises.
For a dumbbell pullover, lie across on a flat bench and grasp the inside of a medium dumbbell. In the starting position, the weight should be directly over the head with the elbows slightly bent. Lower the dumbbell behind your head in an arc towards the floor, constantly controlling the movement of your arms.
As you lower the dumbbell, inhale deeply and stretch your chest muscles. Stretch the muscles only to the limit of comfort, then reverse the movement as you exhale. Remember that taking deep breaths will help you to contract your pectoral muscles.
When performing a pullover with a barbell, lie on a flat bench along, grab the barbell at a distance slightly more than shoulder width apart with a reverse grip. Holding the barbell on your chest (as you would on the bottom of the reverse bench press), maintain a 90-degree angle at the elbows. Raise the bar up and lower it behind your head in an arc towards the floor.
Make sure the muscles stretch, then reverse the motion as you lower the bar toward your torso. Remember to maintain the correct angle at the elbows at all times and inhale deeply as you move the bar down.
Do one of the following routines 1-2 times a week with at least 4 days off between them to ensure maximum results. You can alternate exercises and choose the one that suits you best.
Note: Do 2 sets of 10-15 repetitions of the first light to moderate resistance exercise to warm up your muscles.
Terms you need to know
Superset – two exercises are performed sequentially without rest.
Отказ – the moment during the exercise, when the working muscles are so tired that you can no longer perform the repetition with clear biomechanics. You should bring the post-workout approaches at least to the point of short-term muscle failure, and it is better to take them out of it.
General pumping of the pectoral muscles
Emphasis on the upper chest
Emphasis on the lower chest
Emphasis on width
Preliminary fatigue of the pectoral muscles
Increased intensity program
Now you’ve done a good job!