Basic exercises for women for pectoral muscles with dumbbells, barbell, kettlebell, expander, for body weight

Sports are currently receiving close attention. And not only its various types, but also exercises in the gym. They do not require additional equipment, are time consuming, but they bring excellent results. The main thing is not to forget about the benefits of basic exercises. If the question arises, where to start classes, it is better to start basic exercises for the pectoral muscles.

Features of doing exercises on the pectoral muscles

In pursuit of a beautiful abs and pumped-up legs, athletes often forget about chest workouts. But they are necessary if you want to have a relief upper body and aesthetic proportions.

Before starting the exercises, it is necessary to warm up the pectoral muscles. Often times, this advice is neglected, thinking that it will not be beneficial, but it is not. Failure to warm up can lead to injuries and sprains.

Before starting training on the pectoral muscles, it is necessary to carry out a general and special warm-up:

1. General. It should take no more than 15 minutes and be aimed at increasing body temperature, activating muscles and speeding up metabolism. Depending on the preferences of the athlete, you can perform an aerobic warm-up (running, brisk walking, cycling) or warming up exercises for the main muscle groups;
2. Special. This type involves the preparation of a separate muscle group, which will be emphasized during training. Warm-up is performed with the weight of the projectile, which is 10-20% of the working weight. When warming up the pectoral muscles, a barbell press or breeding in a simulator is most often performed.

The frequency of exercises that include chest exercises should not exceed 2 times a week, since 2 days of rest between workouts are required. Since the triceps is also involved in these exercises, it is important to set aside a separate day for a full workout.

The number of repetitions during the session depends on the desired result. If it is necessary to increase the mass of the pectoral muscles, 10-12 repetitions are performed. For the growth of strength and endurance - 6-8 times. The duration of the workout is determined by the number of exercises and approaches, but does not exceed 1.5 hours, including warm-up.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

Exercises for the pectoral muscles with a barbell in the gym

Basic exercises for working out the muscles of the chest include various types of techniques, the most popular of which remains the barbell.

• Bench press while lying on a bench without an incline. This exercise uses the pectoralis major muscle. Helps girls to strengthen their breasts.

Correct technique:

1. In the initial position, you need to lie on a bench, tightly fixing the lower back, arms with the projectile are spread apart at right angles, elbows are directed to the floor.
2. On inspiration, a pushing movement is made, the bar is brought up, the forearm looks at the floor.
3. When you exhale, you must return to the original position.

Approaches are performed - 3, 15 repetitions with optimal weight.

• Bench press while lying on an incline bench. Pectoral involvement complements the involvement of the triceps and delta.

Method of execution:

1. In the initial position, you should lie on a bench with a slope, your legs are pressed to the floor, your hands on the apparatus lie shoulder-width apart.
2. The barbell must be lowered below the chest line when inhaling, the elbows must not be taken far from the body.
3. As you exhale, the arms fall back to their original width.

Approaches - 3, repetitions with a working weight are 15.

• Bench press lying head down on Smith. Such a projectile allows you to work out the muscles of the lower chest. This will help girls tighten their breasts.

How to do the exercise:

1. Bring the bench with a negative slope under the machine so that the bar is parallel to the chest line.
2. Lie on a bench, firmly pressing the lower back and buttocks, and put your legs behind the rollers.
3. While inhaling, remove the barbell and lower it to the chest, elbows look at the floor.
4. On exhalation, take the starting position.

The number of repetitions can be increased to 20, since this technique eliminates free weight and is easier to perform.

Basic exercises with dumbbells standing, sitting, lying on the pectoral muscles

Basic pectoral exercises with dumbbells allow you to better feel the work of each muscle individually, and are also a great addition to training with a barbell.

• Putting dumbbells behind your head.

Correct technique:

• in the prone position, the head should be on the edge of the bench, arms with a projectile overhead, slightly bent at the elbows;
• when lowering the dumbbell back behind the head - inhale;
• when raised, exhale.

Do not fully straighten your arms when lowering.... The institution is performed 2-3 times for 6-8 repetitions. Simultaneous lifting of shells in front of you. With the correct technique, the upper pectoral muscle and delta work.

Method of execution:

1. Standing, arms with a projectile along the body, feet shoulder-width apart.
2. When inhaling, the arms reach chest level, a short pause is made.
3. On exhalation, they return to their starting position.

It is fundamentally important to bring your elbows a little at the top point. The exercise is performed for 15 repetitions, 3-5 times.

• Sitting dumbbell press. Many people believe that this exercise only works the shoulders, but this is not the case. With the right technique, all deltas, pectorals, and back muscles are involved.

Method of execution:

1. Sitting on a bench, arms with a projectile are fixed at shoulder level, elbows are perpendicular to the floor.
2. On inhalation, the arms are understood above the head, the dumbbells are brought together.
3. As you exhale, your arms return to the starting point.

The exercise is performed 4 times, 12 repetitions.

Exercises on the horizontal bar for the development of the pectoral muscles

Basic gym exercises should be diluted with outdoor activities. Oddly enough, but the most effective exercise on the horizontal bar are pull-ups.

There are several known methods of pull-ups:

1. Neutral grip pull-ups. With this exercise, the load is distributed between the muscles of the back and chest. Hands on the horizontal bar in the hanging are located shoulder-width apart. During the pull-up, the chest touches the bar. Approaches will be required 3 to 15 times.
2. Pull-ups with a narrow grip. This type of exercise works well for the chest muscles. In the initial position, the arms are already fixed to the width of the shoulders. Approaches are required 3, 15 repetitions each.
3. Negative pull-ups. This exercise helps girls in the initial stages to better master the technique and feel muscle tension. To do this, grab the horizontal bar and jump. At its highest point, the chin rises beyond the bar. You should go back slowly.To start pull-ups, it is recommended to perform 5 times.

Exercises with a pectoral expander

The expander is an excellent alternative to basic pectoral exercises, as it creates a load of 30-40 kg. The exercise is available both in the gym and at home.

1. Expander pull. For this exercise, the expander must be fixed on the wall or in the middle of the simulator, take the handles. Take a seat at a distance, while bending 90 degrees. It is necessary to pull the expander handles towards you, simulating skiing.
2. Breeding hands. At the starting point, stretch your arms in front of you, holding the expander handles. Then you need to alternately take each hand back, while bending at the elbow. This technique is reminiscent of archery.
3. Pull the expander up. To perform, you need to stand with both feet on the projectile and pull it up and in with your hands until the shoulders reach parallel with the floor.

Each method must be performed in 3 approaches, and 12 repetitions.

Bodyweight pectoral exercises

Exercising without weights is also necessary, as well as working with weights. They help increase the endurance of muscle fibers and achieve excellent strength performance.

The most common are push-ups:

1. Head-down push-ups. This type of push-up loads the middle of the pectoral muscle, as well as all parts of the deltoid muscle. These push-ups should be performed with your feet on a platform above body level. The wider the position of the arms on the apparatus, the more the chest muscles are involved.
2. Dips on the uneven bars. Such exercises are an excellent alternative to regular push-ups. It should be lowered on the uneven bars until the shoulders are parallel to the floor. In this case, the legs should be bent at the knees, and the head should not be lowered.

   

Plank is a fairly effective bodyweight exercise. To perform it, you need to lie on the mat, resting against it with your toes and forearms. The body is fixed parallel to the floor. Thus, it is necessary to hold out as long as possible. The exercise engages the abdominals, biceps, triceps, pectoralis major, and even the glutes.

Pectoral program in the gym: 2 times a week

The program is ideal for beginners, as a few lessons per week are enough to start.

First day:

• bench press while lying on a bench without an incline. 3x12;
• bench press on a bench with a positive slope - 3x8;
• dumbbell bench press on an incline bench - 2x15;
• raising hands with dumbbells - 3x15.

Second day:

• dumbbell bench press lying on a bench - 3x12;
• bench press lying down in a Smith machine - 3x12;
• push-ups on the uneven bars - the maximum number of times with your own weight until complete failure;
• convergence of hands in a crossover - 2x12.

Rest between sets is 3 minutes. The recommended number of executions and repetitions is taken from the calculation of the comfortable weight of the projectile, that is, one with which you can perform the specified number of repetitions.

Pectoral program in the gym: 3 times a week

The first day includes basic exercises for the pectoral muscles, the second and third - isolating, using isolating shells.

The first day includes:

• bench press while lying on a bench without an incline: 4x8;
• bench press using a bench with a positive bias: 3x8;
• press the bar on the bench with a negative slope: 3x12;
• reduction of hands in the simulator: 3x12;
• push-ups: 4x15.

Second day:

• dumbbell bench press lying on a bench without an incline: 3x12;
• press in a hummer: 3x12;
• dumbbell press on an incline bench: 3x12.

The third day:

• dumbbell bench press in a sitting position: 3x12;
• dumbbell deadlift for the head lying: 4x12;
• push-ups on the uneven bars - 2 sets, the number of repetitions to failure;
• plank 1.5-2 minutes.

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutritional menu for a month by day.

Pectoral program in the gym: 4 times a week

This program is an alternation of days of basic and isolation pectoral exercises.

First day:

1. bench press while lying on a bench without an incline. 3x8;
2. bench press on a bench with a positive slope - 3x8;
3. dumbbell bench press on a bench with a positive slope - 2x15;
4. raising hands with dumbbells - 3x15.

Second day:

1. dumbbell bench press in a sitting position. 3 times 12 repetitions;
2. placing dumbbells behind the head lying - 4x15;
3. push-ups on the uneven bars - 2 sets, the number of repetitions to failure;
4. plank 1.5-2 minutes.

Day three:

1. press of a bar on a bench with a negative slope - 3 sets of 15 reps;
2. dumbbell breeding on an incline bench. 4x12;
3. reduction of hands in the simulator - 3x12;
4. push-ups on the uneven bars - 4 sets until complete failure.

Day four:

1. push-ups on the uneven bars - 4 sets, 15 times;
2. push-ups - on the platform or regular - 4 sets, 15 times;
3. dumbbell pullover behind the head - 3 times, 12 repetitions;
4. plank - 1.5-2 minutes.

Pectoral program in the gym: 5 times a week

The program is intended for experienced athletes. The duration of each workout does not exceed 30 minutes and the emphasis is on increasing muscle mass. Approaches are performed with an interval of 1-2 minutes.

The first day:

1. bench press on a bench without an incline. 3 times 8 repetitions;
2. bench press on a bench with a positive slope - 3 times, 8 reps;
3. dumbbell bench press with a negative slope - 2 times, 15 repetitions.

Second day:

1. press the bar on a bench with a negative slope: 3x15;
2. dumbbell breeding on an incline bench is performed 4x12;
3. reduction of hands in the simulator - 3x15.

Day three:

1. press the bar on an incline bench head down: 3 times 12 repetitions;
2. reduction of hands in the simulator - 3x12;
3. push-ups - 4x15.

Day four:

1. push-ups - on the platform or regular - 4x15;
2. seated dumbbell pullover - 3x12;
3. plank - 1.5-2 minutes.

Day five:

1. seated dumbbell press. performed in 4 approaches, 12 repetitions;
2. dumbbell pullover for the head lying - 4x15;
3. push-ups on the uneven bars - 2 sets, the number of repetitions to failure.

A set of exercises for the pectoral muscles for girls at home

If you do not have time to visit the gym, but you want to have a prominent and toned chest, you can use the system of exercises for the muscles of the chest at home.

An important condition for such training is regularity. The lesson should be carried out 3-4 times a week. Each exercise is performed for 15 repetitions and 4 sets.

1. Push ups. At home, it is possible to perform the classic version or push-ups on stools. To do this, the emphasis with your hands must be placed on some kind of hill: chairs, a stack of books. The wider the arms are spread, the better the pectoral muscles work.
2. Load on chest strength with palms. This exercise is familiar to many. To perform, you must fold your hands in front of you and press your palms together as tightly as possible for 15 seconds. Then relax and do at least five approaches.
3. Bench press at home. The bench press is the main load for the chest muscles, you can do it at home, using improvised equipment - the same bottles of water, bags of sugar. It is necessary to lie on a flat surface, firmly press the lower back and feet, arms should be bent at the elbows, the projectile is pressed to the shoulders. On inhalation, you need to stretch your arms up, on exhalation, return to the starting position.

Pro Tips: How to Improve Exercise Performance

Athletes provide several guidelines for the correct training approach:

1. Do not neglect the warm-up. When performing any load on the muscles of the chest, first, a light projectile is taken, through which the muscles are prepared for harder work. Without a warm-up, performance can deteriorate significantly.
2. The load should be increased gradually, there is no need to chase after a quick result. To begin with, simple exercises are performed, then you can move on to complex ones.
3. It is important to monitor your breathing and water balance.
4. When training the muscles of the chest, basic exercises are first performed, then additional or isolating exercises.
5. Be sure to allocate 1-2 days for rest and recovery. Without this, the growth of the pectoral muscles is impossible.

Everyone can quickly pump up the pectoral muscles, it is only important to correctly approach training and not neglect the advice of athletes. Without the basic pectoral exercises that form the basis of any workout, results cannot be achieved.

Video: basic pectoral exercises for women

5 basic pectoral exercises:

The best pectoral exercises for women: