Breast muscles are one of the most important muscle groups in our body, and it is not surprising that many people are interested in how to pump breasts muscles.
The purpose of this article is to put together basic guidelines for breast training. And, in my opinion, it is important not only to describe the exercises but also to figure out how everything happens. What I mean is: understand how breasts grow and how long they need to recover, understand their structure and protect themselves from injuries, figure out how to change the load across the width of the breasts in order to pump the lagging parts.
- Muscles recovery
- Breasts structure
- Exercises for breasts muscles
- Tips in training of breasts muscles
- Tips in exercises for the breasts
- The effect of the inclination of the hull on the load-displacement along the length of the muscles
- The influence of the position of the elbows on the displacement of the load across the muscles
- Other tips. How the same exercise can be more difficult or easier.
YOUR MUSCLES NEED TO RESTORE
It is not a secret that the human body has an excellent ability to adapt to stress. The adaptation process will be activated, the body improves its physiological capabilities in order to be ready for repeated stress.
Our body has a very intelligent mechanism of reaction to external influence. If it is repeated, then it continues to “adapt” to the stress, but if the influence was a kind of a one-time thing then the system returns to its previous state.
Minor stress does not start the adaptation process, as the body’s resources are fully sufficient to respond to them. Too much stress destroys our body, and when it does not cope with a large number of destructive factors, we get sick. When we get sick, our body is no longer care about adaptation, it is trying to save itself in all possible ways.
What is it all about? Our goal is to choose the right amount of stress and recovery time.
The approximate time of full recovery of the pectoral muscles, about 8-10 days. Also, add a few days for the adaptation. Thus, if you train without extra hormones, there is no point in doing heavy workouts more than once every 10-14 days.
You will have to choose your own recovery interval by yourself. The main criterion is as follows: if you choose the recovery time correctly, then at the next training session you will be able to do more repetitions or increase the weight in your exercise – to increase your workload. This principle is called the principle of progression. This is one of the most important principles of any training.
If you increase your performance at every heavy workout (weight in exercise or number of repetitions), it means that you have chosen a good recovery period for yourself. If you are not able to increase your performance from workout to workout, it means that your body does not recover.
Fashionable programs for pumping piles with training 1-2 times a week are designed for serious pharmacological support.
Approximate recovery time is 10-14 days. Your personal recovery time you have to choose individually.
STRUCTURE OF BREAST MUSCLES
We should understand our anatomy in order to understand how muscles work, and what needs to be done to stress them correctly. It will also help us to find “weak spots” and prevent injuries.
The pectoralis major muscle (what we basically mean by the breasts muscles) on the one hand is attached to the humerus, on the other – under three different angles: from the top to the clavicle – the green part, further to the sternum – the pink part and below to the cartilage of the upper ribs – the yellow part.
This is very important to understand because this means that for full breast training you need to use several angles of force in order to stress and train all three parts.
The main function of the pectoralis major muscle is to bring the arm to the body, the additional function is to turn it inwards.
What conclusions can be made?
For the upper and lower pectoral muscles, we need different angles.
The upper part cannot be operated isolated from your deltas. Both of these muscles are attached to the clavicle, and in any case, the anterior deltoid muscle will be involved.
You can also “divide” the breasts into three parts – lower, middle and upper.
Exercises for breasts muscles.
There are various exercises for training the breasts, here are the main ones. Exercises can be divided into two groups: basic and formative. Basic – grow volume, form – give shape.
Bench press lying on a horizontal bench. This is a basic free-weight exercise that develops strength and increases the mass of the pectoral muscles. The main burden falls on the pectoralis major muscle, the lesser load on the triceps and the front part of the deltas. Recommended.
Bench press on an incline bench. The angle of inclination shifts the load on the front delta, the greater the angle, the more it turns on. The angle of inclination can vary from 20 to 50 degrees, while the emphasis of the load will shift. In this exercise, sufficiently large weights are used, although they are smaller than in the previous exercise but quite sufficient for a high-quality workout of the breast. This exercise develops less developed upper breasts. Recommended.
Bench press on the bench with a negative slope. It focuses on the lower part of the breasts. For most people, the lower section itself is more developed. It is worth performing if your triceps works great in the power bench, but your breasts is lagging behind and you have problems at the bottom of the amplitude. Recommended only to those who know why they need it.
The same exercises, but with dumbbells. Good exercises for volume and good shape of the breasts. The main difference in exercises with dumbbells is that the weight is lighter. Movement with dumbbells makes more stabilizer muscles turn on. Also, the main nuance in the dumbbell press is stretching in the final phase. The increased amplitude of the movement and the need to include stabilizers does not allow you to take the same weight as during the bench press. The weights in this exercise will always be lower. But this does not mean that the effect will be less. It is recommended to alternate barbell and dumbbell press.
Breeding dumbbells. Applies to both isolating and basic exercises. The basic include wiring with heavy dumbbells. Exercise gives the breast a convex shape and contributes to the separation between the right and left breast. Recommended.
Push-ups. A basic exercise that focuses on the lower part of your breasts. It is important to keep the elbows apart and tilt the body forward – to maximize the inclusion of the breasts, or to press the elbows into the body and keep the body straight – focus on the triceps. If you only perform these exercises for training the pile, you can get an imbalance between the upper and lower parts of the pectoral muscles, in which you will have a good bottom and very lagging upper.
Crossover In the first years of training, you do not need this exercise, in principle, like all other exercises from this list. At the initial stage, you should concentrate on the basic exercises. No isolation.
Tips in training of breasts muscles
When performing basic exercises for training the breasts, triceps will be included anyway. As mentioned earlier, heavy workouts for the breasts cannot be performed more than once every 10-14 days. But you must train the muscles on “light” workouts. Therefore, you can do the following: perform one heavy workout for breasts, the next time – work hard on the triceps.
The number of working sets should be from 3 to 5. You need to be very careful about increasing the number of working sets. If you have a workout experience of less than one year, you should not do more than 3. The higher your training experience, the more you can add. Why? This can lead to overtraining and slow progress.
The number of iteration is from 6 to 12. A smaller number develops strength, and a greater one – muscular endurance.
Tips in exercises for the breasts
First – avoid injury. Problem with health can throw you far away from your hopes and ambitions.
Secondly – “stress” what you need. You can train your breasts for a long time, but in reallity, you get a good triceps and front delta.
No matter how fast you progress or not, the main thing is that you make every day a new step towards meeting your goal.
Incline can change muscle load
Allows you to vary the load along with your breasts – lower, middle and upper. Bench press lying, push-ups on the bars practically do not develop the upper part of the breasts, so you should also include in your program barbell presses or dumbbells with incline.
Position of your elbows can make difference
The position of the elbows shifts the load from the triceps to the breasts. If you keep your elbows close to your body triceps will be maximum loaded. The angle of 90 degrees – the maximum load on the breasts. An angle of 45 degrees – maximum force.
Your personal anatomy may differ slightly from standards. Therefore, when selecting the angle between the elbows and the body, listen to your body. Some angles can cause joint pain. Any pain in the joint is a signal that this variation of the exercise does not suit you and that you need to change something.
Allows you to shift the load across the breasts width – external, medium and internal. The narrower the grip, the more the triceps take the load. Basically, use a grip a little more than shoulder width.
Example: narrow grip – on triceps and wide grip – for your breasts.
asymmetrical about the center – leads to a distortion in which the bar is squeezed unevenly;
without a lock – it can lead to the fact that at one moment the bar can just fall on your breasts, very traumatic
Straighten elbows in the final phase.
If you are preparing for a competition, then without straightening your elbows at the end point, you simply do not count the exercise, but if you have other goals, it is better not to straighten your elbows to the end. Why? Straightening elbows at the end of repetition is traumatic for joints.
On the other hand, when you straighten your elbows, you partially relax your breasts and allow blood to circulate, this takes the strain off your heart. It just needs to be known. On one side of the scale, the pumping – on the other, the health of your heart.
Relaxed back muscles – may cause injury. Keep your back muscles “turned on” to protect yourself.
The forearms are parallel to the floor at the end point of the bench press.
Leaning your feet can maintain balance, which is important when pressing heavy weight. Also, if the nom is in the wrong position, you can lose balance when pressing with dumbbells, you can simply be thrown back. When distributing with dumbbells legs can be put on the bench, this will allow more emphasis on the breasts.
It is important to know the following: working with your feet, you can squeeze more weight, but remove the load from the breasts. Footwork is one of the tools in your arsenal that allows you to incorporate more muscles into the work, but the more muscles we include, the smaller the percentage of work that falls on your breasts.
Raising the legs on the bench – you complicate the work for breats.