8 push-effective for pectoral muscles: training program

Every person with intent can develop strength, tone, the beauty of the body. This applies to both men and women. If you have a goal to develop the thorax, push-ups are required for the pectoral muscles with the help of several methods.

Consider this article: push-ups in different variations, bench press with a barbell, an exercise on the parallel bars with a wide grip.

Anatomy of the pectoral muscles

To perform the exercise for the chest muscles, you need to know their anatomical location. The muscles of the chest are: the shoulder girdle to the upper limbs, the external and internal muscles and diaphragm. During exercise primarily uses the following muscles:

1. Pectoralis major muscle - the muscle located at the front of the chest and is responsible for the movement of the arms. It is best suited for development.
2. Shallow pectoral muscle - the muscle triangular form, located below the big. It interacts with the shoulder blade, allowing it to stretch forward, downward and inward. When the blade without moving this muscle moves the ribs.
3. Serratus anterior muscle - is a side and controls the movement of the blade rotations and movements of the hands during lifting.

All the muscles must work out evenly, because they are interrelated and each of them is unique. Before you start to exercise on the development of the chest muscles, you should consider each group and give it proper for the development of the load.

Advantages push

These exercises allow pumped pecs, triceps, shoulders, abs, back muscles. Also on the chest push to stabilize the state of health in general, developing heart and blood vessels. Help get rid of excess weight, keep a person in good shape and good spirits.

The great advantage is the opportunity to do at home, without special tools, and fees for classes at the gym. Gradually, you can increase the burden on muscle development.

Rules for productive workouts

Before performing push-ups on the pectoral muscles, keep the following guidelines:

• be sure to warm up before exercise. It is desirable to apply the warming cream. This is necessary in order to avoid injuries of muscles and joints. Warming should last at least 10 minutes.
• If during the session there were pain, you need to stop them and to find out the cause.
• For the development of the muscles, in addition to selected exercises complexes, you must eat right. The diet should have all the necessary components - carbohydrates - 55-60%, protein - 10-15%, fat - 25-30%. Especially - need proteins in the right amount. And also need to drink water at least 1,5-2 liters per day, apart from meals.
• To achieve good results in muscle growth, we should not forget about increasing loads during periods when the usual exercises are performed with ease. Increase the number of repetitions and approaches to apply weighting.
• Catching up exercises for the chest, add exercise to the back muscles, develop the press. Since the uneven development of the muscular system leads to weight imbalance, stoop and increases the likelihood of health problems.
• After a workout, do stretching exercises, push-ups because after going shortening of muscles.
• Increasing loads need to be done gradually. Beginners should deal with a small number of push-ups and approaches. Even if it seems that doing the exercises with ease.
• During a workout obey breathing technique. This is required to obtain all the necessary substances for preserving health. In case of incorrect breathing problems may occur in the cardiovascular system.
• It is necessary to make a "weekend" for the exercises to the thoracic muscles. In these days it is better to do training for other muscle groups.

How to do push-ups to pump up the pectoral muscles - push-ups

The principle of these exercises is to raise and lowering the body using the arms. Torso during push-ups is in the horizontal position and rests on the floor with his hands and feet.

There are different ways of push-ups, each of them is training certain muscle groups. Let us examine them.

The classic push-ups

With this method, developed muscles middle part of the chest, the lower and upper part of the large pectoral, triceps and delta. Back muscles are strengthened in statics.

performance technique:

1. Please stop in a horizontal position, placing a palm on the shoulders. The palms are arranged in parallel, and the foot put close to each other.
2. Head does not bend, it should be a direct continuation of the spine.
3. Lower body to breath and linger in the bottom position for 2-3 seconds.
4. Going up, exhale and better not to unbend his elbows completely.
5. Press keep on their toes.

So pectoral muscles are working with an average load.

Push-ups with your feet on a stand

This type of push-ups allows you to develop the upper section of the chest muscles. Exercise is not easy, because in your hands in this exercise is a big load on the weight of the body.

Do this exercise in the same way as the classic push-ups. Only the legs abut on the surface of benches, stools, boxes, any convenient stand.

Pushups with deliberation wider shoulders

This exercise is designed for the development of the pectoralis major muscle, body tone, improve the appearance of the upper body.

This kind of push is ideal for training the muscles of the chest.

During this exercise, the muscles involved are:

• large chest muscles perform the main work;
• triceps muscles helps more;
• delta additionally involved;
• press, leg and back muscles are used for direct static posture.

That provide data push-ups:

• increase pectoral muscle strength, their volume;
• shoulders and triceps development, strengthening of the crust;
• improved endurance and general body tone;
• stabilization of circulation, which is ideal when sedentary and sedentary work.

How to perform:

1. Take a horizontal position, having rested his hands on the floor at slightly wider than shoulder width (for beginners). Brush a little allowed to breed for convenience. Spine should be straight, head - a continuation of the back face looking down, press strain.
2. Should descend on inspiration while maintaining a straight back. When folded hands, elbows divorced in hand. Chest in the bottom position should almost reach the floor.
3. On the exhale, return to the starting position.

Tips:

• When you are just starting out, do push-ups and a number of approaches as much as you can. The main thing - every push-ups performed correctly. And with the quality and quantity come.
• If so you are very hard to do the exercises, do them kneeling or make support for the shop floor instead of hands. These options are well-suited for women, beginners do.

If you work out for several months, doing the exercises correctly and regularly, you should do 12-20 pushups for 3-6 sets.

When they are done with ease, add weights. For example, a pancake from the bar or a special vest for these purposes.

Push-ups with a narrow hand placement

During this exercise, work and develop those muscles:

• Pectoralis - it controls lowering and raising the shoulders, arms, torso, and also takes part in breathing.
• Triceps - thrives when returning to the starting position.
• Biceps - increases strength and endurance.
• Delta - expense they achieved beautiful shape shoulders.
• Serratus anterior muscle.
• Press - develops static.
• Muscles of the buttocks.

In general, push-ups with a narrow arrangement has a healthy and strengthening effect on the entire body. Very useful for spinal posture. Well-suited to people older than 30 years, as this age every year lost muscle mass by about 2%.

performance technique:

1. Please stop in a horizontal position so that the distance between the palms was about 10 cm.
2. The body and neck with the head should be straight, bend the lower back is also impossible.
3. Get down to the floor on the breath, keeping your elbows close to the body.
4. The starting position is returned by the triceps.
5. In this position, pause for 2-3 seconds.
6. Do repeats in the same order.

Number of push-ups and approaches should be selected on your priority. If you are more important to develop muscles, you need to make enough days for the rest of this exercise - 2-3 days a week. If your goal - to increase endurance, it is necessary to increase the number of approaches, by reducing "off".

Pushups with hands from behind his back

This type of push-ups developing in the first place the lower part of the chest, the triceps.

For this exercise you should bench and rest stops for the feet. Legs can be put on the floor, depending on what kind of load you choose.

How to do the exercise:

1. Sit on a bench and place your hands at slightly wider than shoulder width.
2. Abut feet on the surface opposing the stand or the floor.
3. Inspiratory smoothly descend down to the position of the elbow bend 90 degrees. Forearm head down.
4. Straining triceps, lift the body to the starting position.

To enhance the load you can use weights. For example, put a pancake from the bar on the thighs.

Pushups with a jump

This type of push-trains speed-strength and coordination. To reduce the likelihood of injury to your hand, do this exercise on a soft surface.

performance technique:

1. On the launch pad 2 lean on the support height of 15-20 cm wider than shoulder width.
2. Press, rebounding from the stands and "will land" on the floor between them.
3. Hands should this period be at shoulder level.
4. With the landing position immediately get down on the floor.
5. From this position the motion to toss, jump onto the support.

Push-ups with a clap

This exercise is similar to the effect of push-ups with a jump, and also refers to the plyometric - developing in the first place "explosive" strength and nervous innervation.

performance technique:

1. Take the emphasis in a horizontal position on the floor, putting his hands on the width of 1,5-2 times wider than shoulder width.
2. Foot put on the shoulders.
3. Do push-ups during an explosive push so that the time to make cotton in the air.
4. During the fall to the floor, hands accustom properly absorb the body. It can be prepared not immediately, but over time will come.
5. From the ground you need soon, sharply repelled again and again.

Push-ups on one hand

This exercise is only suitable for trained people.

It circulates all areas of the chest and triceps muscles.

performance technique:

1. Take the classic pushup position.
2. One leg slightly move aside - it will serve as a support for balance.
3. the body weight transfer on the arm, located on the opposite side of the legs allocated for balance.
4. Lay your free hand behind his back.
5. To push-proceed only if you hold the balance. If it is difficult for, press the first not to the floor, and 10-20 cm. Gradually you sank lower.

Pushups on toes

This exercise is useful for people engaged in martial arts, and the people who lead a sedentary lifestyle. Develop different muscle groups, tone, breathing and endurance. In addition to the study of the pectoral muscles, deltas, trapezoids, is the load on the forearm, ligaments of the hands and fingers.

performance technique:

1. Please stop in a horizontal position, uperevshis fingers at shoulder width.
2. If you are just starting to engage and even stand on your toes it is very difficult to reduce the load on hands, kneeling. But this is done only at the beginning. Then go to the usual fence feet on the floor.
3. Then follow the movement and observe breathing techniques, as well as in the classic version. Just do it in gently to avoid injury.

The exercises are contraindicated for injuries shoulders, elbows and joints. Not recommended at elevated pressure and excess weight.

Bench press for the chest muscles

A good addition to the push-ups are exercises bench press with a barbell. They allow you to achieve amazing results. There are 4 types of exercises:

• Bench press on the bench, standing on the floor evenly, without tilting. He pumps the middle part of the pectoral muscles.
• Bench press on a bench at an angle when the head is positioned closer to the floor. This exercise trains the lower part of the chest muscles. That good results will be available soon, should be at lifting barbells straighten arms fully. This press travmoopasen, so you need a partner you hedged.
• Bench from the bench at an angle upwards. In this case, the closer to the floor are the feet. The exercises are designed for the development of the upper part of the chest muscles.
• Bench with a reverse grip, when the palms facing the person. It also allows you to grow muscles of the upper thoracic, but it is more travmoopasen. It must be carried out at the proper preparation with the help of push-ups and the first 3 types of regime.

Swing chest dips

This exercise is suitable for both beginners and for experienced people.

During its implementation arm relative to the body lowered and taken forward, so most of the load takes the lower section of the pectoral muscles. When the body bends forward, turns on the middle part of the thoracic.

Otherwise, this exercise is called by prying with a wide grip. The boards should be placed slightly wider than shoulder width. This is necessary because if too wide grip may result in injury of the shoulder girdle. And with a narrow, you can not do exercise.

How to build chest dips:

1. Stand on the boards grip straight hand.
2. Bend your legs so that they do not touch the floor or the ground.
3. Gently lowered down inspiratory elbows to diverge laterally. Body tilting forward top back should be bent. Get down to the position in which the feeling for stretching the chest muscles. Too low does not go down, otherwise, the load when lifting will be mainly on the triceps.
4. Go up on the exhale, with all the forces straining the chest muscles. Drag spine upwards. In the top position much strain the thorax with a delay of a second. Elbows pressed against the body can not.
5. Make the desired number of repetitions of this technique.

With experience add weighting.

training program for pectoral muscles in the tables

Well developed chest muscles is possible with regular exercise and a timely increase in the load. There are many different training programs. It should be selected depending on the health, weight, height, goals a person. They can learn from trainers and professionals on the Internet. We'll look at a simple program, suitable for beginners average height and weight to normal health.

The following table shows the number of times to perform a certain type of exercise. You can choose to perform the 1-2 type of exercise, if necessary, to do them on different days. Only in this case, it is necessary to increase the number of the current exercise.

Table push for the development of the upper part of the thoracic muscles

Table push for the development of the lower part of the chest muscles

Table push for the development of the middle part of the muscle

breast

When you execute these programs with ease, it is necessary to do the following:

• Add or replace more complex types of exercises. For example, to add a classic push-ups on his fingers and cotton.
• Use weights with a gradual increase in their weight.
• Add exercises with dumbbells at the gym, with a bar to the development of the thoracic muscles.

Do the exercises of the program set forth above, or pick your own. The main thing - to perform them correctly, regularly and gradually increase the load. All of them develop not only the muscles of the thoracic, but also others, and also strengthen the health of the whole organism. As Edward Stanley: "Those who can not find time to exercise, will have to find time to get sick!"

A little bit about the benefits of push-ups

Push-ups - basic exercise for the chest muscles pumping, and the study of the triceps, shoulders, abs and back. In addition, they are good for health. When you perform an exercise stimulates muscle and the cardiovascular system. Heart rate increases, as a consequence, the muscles fill with blood.

Also, push-ups help to burn fat, it's great support in the form of a man. One advantage of the fact that they can perform in the gym and at home. You can vary the load, using all sorts of complications. Of course, the answer to the question of whether it is possible to pump up the pectoral muscles push-ups, will be positive, and engaging in regular, you can see for yourself.

Push-ups on the pectoral muscles: the right to engage efficiency

A program like push-ups to pump up the pectoral muscles, initially consider the following important rules:

• Before starting to train, spend workout. It is also recommended to use the warm-up creams. This will help to prevent injuries of muscles, joints, tendons. To warm for at least 10-15 minutes.
• Pain - is an alarming symptom. If you feel it, stop doing and determine the cause of the discomfort.
• Note that the muscle pump is necessary not only to train but also to take care of your diet. Muscles necessary building material and in it as are the proteins in the diet of the athlete which must be a sufficient quantity.
• On the question of how to pump up the pectoral muscles pushups, success largely depends on overcoming. When the body gets used to a particular load, and execute them becomes easy, it's time to increase the number of approaches to apply additional burdening.
• Working on the muscles chest, do not forget to study the external and internal muscles of the core. Strong chest muscles, combined with weak abdominal and back - this is one of the main reasons stoop. Also similar to muscular imbalances can be dangerous due to improper weight distribution.
• The power load on the muscles of the chest leads to the fact that they are gradually shortened. Because of this, the possibility of reducing the shoulders and visual disparity of different areas of the back. That is why after the push-ups do cool down in the form of stretching exercises.
• It is not necessary to load the body dramatically. Start with a minimum number of repetitions and gradually increase it.
• The program should include rest daysThat help muscles recover from the chest. These days you can devote to exploring other parts of the muscle.

Doing exercises, be sure to monitor breathing. In case of incorrect breathing body does not receive a sufficient number of necessary substances that affect the effectiveness of training. Also wrong breathing technique can cause disorders of the heart and internal circulation.

Basic exercises to work out the chest muscles

Basic exercises to pump breast - it pushups for pectoral muscles, dips, and bench press. Let us examine them in detail.

Pushups

Let us examine how to build chest muscles pushups. Such push-ups involve the raising and lowering of the body only by means of their own hands. The body must be placed horizontally, face facing down. Fulcrum - a foot and palm. There are a variety of exercise equipment that will help to work out the various departments of the pectoral muscles:

• The classic push-ups with an average placement of the hands. Your palms during exercise should be parallel to each other. Put your hands shoulder-width apart. The feet have to be almost close to each other. When you go down, your elbows should move along the trunk. Climbing is not necessarily straighten arm at the elbow completely. This exercise allows you to include moderately pecs.
• Push-ups with a wide arrangement of hands. You can pump up the pectoral muscles pushups, placing his hands nearly two times wider than shoulder width. In this case, the average quality worked pectoral muscles. Your elbows when lowering should be diluted around.
• Push-ups with a narrow formulation of the hands. In this case, the pectoral muscles worked less than the triceps, but this exercise can also be included in the program of pumping breast. Also, the work will be included shoulder muscles - as a result of the torso will look harmonious and proportionally.
• Pushups with hands from behind his back (face up). In this exercise, the hands are placed on a small hill behind. Legs may also be on the floor, and can rely on the opposing bench. Such a variation of push-ups well load the lower part of the chest.
• Push-ups with your feet on a stand. This push-ups on the upper pectoral muscles. Stops can be placed on the step box, bench. The rest of the exercise is carried out in the same way as the classic push-ups.
• Push-ups on one hand. They are carried out as follows: take the standard starting position, but all of the weight put on the one hand, and the other lift. Opposite the support arm leg, leave to the side, so you can keep your balance. When you get it easily, start to squeeze. Such push-ups are working on the entire breast area, but they are quite complex, and they have to perform better when you master the classic push-ups on two hands.

bench press

If we pump breast push-ups, it is necessary to supplement the bench press program, which helps to achieve very good results. Three basic types of regime. They allow you to develop, increase the volume and strength of the upper, middle and lower third of the breast.

• Bench parallel with the floor surface worked middle group pectoral muscles.
• Bench with a downwardly inclined bench. With this exercise, and torso, and your heads will be inclined to the floor. It helps to strengthen the lower part of the chest. To achieve maximum results, you can at the top straighten the arms as far as possible. This exercise is difficult, so it is best to have someone you are hedging.
• Press up to a raised bench. This exercise is aimed at elaboration of the upper part of the chest.
• Bench with reversed grip rod (to face with his hands). Exercise makes it possible to work more muscles of the upper chest. But keep in mind that this exercise can lead to injury of the shoulder joints, so to fulfill his need to very carefully, having already had a certain level of training.

Dips

On the question of how to do push-ups to pump pecs men, and will help you bars. Push-ups help them work out the upper chest. The bottom line is that you need at arm's length to lift your own body, lifting with the legs. The trunk may be held vertically or slightly tilted relative to the floor.

In order to enhance the load you can use weights, hung by the neck straps. Also, they may be replaced by a special vest or an ordinary backpack weighting of sufficient gravity.

Push-ups for the upper part of the chest muscles is recommended to perform on the uneven bars, where the distance between the rails is greater than the width of your shoulders. When the narrow formulation of the hands will increasingly swing triceps instead of the chest.

Push-ups: a program for pectoral muscles

There are a large number of push-ups program. Discussed below pushups program for pectoral muscles is suitable for beginners who want to learn the exercise and increase muscle mass. It looks as follows:

• First week. Every day do eight push-ups in the first approach, then break the length of one minute, six push-ups for the second approach, and break again. Following are two more sets of four push-ups. For the fifth approach is to make the maximum number of push-ups, which you can afford to.
• Second week. Follow all the same as in the first week. The duration of rest between sets can be reduced.
• The third week. Again repeated the first two weeks of the program. Be engaged at this time can be tricky.
• The fourth week. Increase the number of push-ups as much as you can. The muscles of the fourth week should be strengthened, and perform the exercises will be easier. This week, you can manually pick up a program for the next week.
• The fifth week. It is necessary to further increase the number of push-ups is not less than ten times.
• The sixth week. By this time, your muscles get stronger, become more resistant, and you should be able to be wrung out of about a hundred times on the floor. And increase muscle mass, and soon you will be able to achieve the desired result.

Thus, with a push-little time dailyYou can make a beautiful chest muscles relief, make them strong and durable. Combine them with other exercises and practice regularly, and then the results will pleasantly surprise you.

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Push-ups on the chest anatomy exercises

Key working muscles with the correct push-ups are, above all, the chest muscles, but indirect get a load arm muscles (particularly triceps) muscles of the shoulder girdle and back, as well as numerous muscles housing. Since the push-ups in many respects repeat the bar at arm's length, they develop quite strongly and press.

The advantage is the fact that push-ups are extremely variational exercise. If you use a bench or other support under the feet (in this case the head is below the body level), you train your upper chest, then as in the addressed position where pad located under the arms and above the head body, the main burden falls on the bottom push pectoral muscles.

Types of push-ups

In addition to the above-described use of support under the feet or under the arms, allowing use in pushups lower or upper beams of the pectoral muscles, you can vary the width and placement of hands on floor. When the general arrangement of the hands of the additional burden falls on the upper back and shoulder girdle, and with a narrow when the elbows almost touch the body - in the triceps muscles.

The most effective (and thus the most difficult) variation of push-ups is one in which the legs are located on a hill, but the hands are placed slightly wider than shoulder width. The trajectory of movement at the same time a maximum that can not only use the shoulders and back, but also to stretch the pectoral muscles. And this, in turn, has a positive effect on the shape of the breast.

How to do push-ups to pump his chest?

Despite the fact that the push-ups you can not use a serious extra weight (as in the training of bar) correct technique of the exercise and the use of sophisticated variation is quite capable of giving a tangible result. It is also important that the correct combination of push-ups with a rod will allow to train and slow muscle fibers.

The first thing to remember when drawing up the home exercise program is that you do not have to train every day. Muscle fibers grow and increase its power exclusively in the recovery process, requiring up to 36 hours - so you just two or three workouts per week. In addition, consider the fact that the triceps also need time to rest.

Learn how to do push-ups correctly

To learn how to do push-ups from the floor properly, you must first learn how to keep the bar at arm's length at least 40-50 seconds. Once you reach this result, go to the push-ups on his knees, trying to do the exercise as slowly as possible and trying to feel the work the chest muscles, shoulders and triceps while voltage press.

We recall once more that do not need to strive for a permanent increase in the number of repetitions - several approaches right push-ups for 15-20 repetitions in each set of approach will give much better results than the 100 push-ups performed "Somehow". When you realize that the 20 push-ups do not make up for you no trouble, go to the top of the bar bench press.

Training on the chest - a strategy elaboration chest muscles and the best exercises with a barbell, with dumbbells and blocks.

Description push proper technique

Starting position in push-ups - strap on his outstretched hands. Shoulders pinned to the body of the blade is slightly reduced, slightly exposed chest forward, look straight down, the neck is in a neutral position. The body in this case has to be stretched like a straight line, and socks and coccyx should "pull" back and down. Do not lift the pelvis is too high up or drop him down too.

On the inhale slowly lower your body down, trying to feel the muscles work the chest and arms. Hold for a second or two at a low point, straining with the abdominal muscles, and making sure that the body was still stretched in a straight line. Then, on exhalation, push off from the floor hands and slowly (over 2-5 seconds) lift the body upwards as much as possible.

Push-ups: frequent errors

The most common mistake when performing push-ups is improper load distribution on the palm of your hand - the weight must be placed evenly on the entire surface, not just on the wrist. This is especially important for those who work a lot on the computer - easy to overload the wrist can cause aching pain in them (so-called "tunnel syndrome").

When the correct push-ups also need to monitor the situation and shoulders - overly broad statement of the hands without the ability to strain the back muscles and shoulder girdle will create a dangerous load directly to the shoulder joint, which can cause it injury. Beginners are recommended to do push-ups with a narrow formulation of the hands, pressing with the elbows close to the body.

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How to build chest pushups

Dips - simultaneously simple and effective exercise for which performance does not require any additional devices. During a workout, the work included in parallel back, abs and arms. To use and work just the pectoral muscles during push-ups, you need to spread apart and lowered his hands until he touches the chest floor. Moreover, you can manually adjust the load on different muscle groups just by changing the position of the body. If you perform the push-ups for the chest in the traditional pose, it will work the middle and lower section. But it is necessary to lift the foot, for example, put them on the edge of the bench, as the active muscles are starting to include the upper and middle part of the chest.

Experiment with different positions of the body during execution of push-ups to pump all equally chest muscles and diversify their workout at home!

Push-up chairs

Try to pump breast push-ups, standing on a dais. For this purpose, you can use chairs, a coffee table or something else. The basic idea of ​​this exercise is that you bend even lower. Try to maximize the range of motion, thereby increasing the effectiveness of the exercise. For best results at the lowest point linger for a moment, and only after a short pause, return to the starting position.

Dips

Very effectively to pump breast push-ups as possible and on the uneven bars. If you do not have access to the simulator, use two chairs with high backs and strong. During the execution of leg exercises should not touch the floor, for that they need to bend. How to build chest muscles such push-ups:

• palms rest against the boards in the (chair back), hang on the straight arm's length;
• scroll down to the maximum, then go;
• do the exercise 4-5 sets the maximum number of repetitions.

At the top do not delay - this reduces the effectiveness of the work.

But are not limited to breast push-ups, try using more supplements and sports in order to better stimulate muscle growth and maintain your fitness.

Sports nutrition recommendations are approximate. Before buying recommend to consult further in the store with a specialist.

For best results, alternate exercises each other and do not forget about the rest. After each set make minute break, exercise daily - Take a second to recover. It is equally important not to exhaust the muscle overload, control the quantity and quality of performed approaches. At the same time strictly follow the daily routine and diet, lead a healthy lifestyle and you'll get to your chest muscles become beautiful and relief. Do not stop there!

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