Exercise machines for the pectoral muscles for women in the gym. Photo, name, exercises, types: hummer, butterfly, manual crossover, spring, block

Content

Simulators designed to work out the pectoral muscles, require the athlete to comply with the technique of performing exercises. It is especially important to understand the work of the muscles in the female body, since their structure has a more complex structure in comparison with the male muscles.

With the correct preparation of the training program, as well as following the algorithm for performing power loads in the gym, the girl will be able to tighten the chest area in 1-2 months of regular training.

The structure of the pectoral muscles in women

Exercise machines for the pectoral muscles used in training by girls should be selected taking into account the anatomical structure of the female body.

The pectoral muscles of the fair half of humanity are classified into 2 main groups:

large muscles (pectoralis major, latissimus, serratus anterior, deltoid);
small muscles (sternocleidomastoid muscles, scalene muscles, trapezius muscle, coracohumeral muscles).

In addition to the main clusters of muscle fibers, a woman's chest is formed:

adipose tissue;
glandular tissue (from which the mammary glands are formed).

Knowing the physiological structure of her own body, a woman is more likely to focus her training on increasing the tone of the pectoral muscles, while realizing that it is impossible to increase the volume of muscles in this zone. If the chest muscles take on a toned appearance, the girl's neckline will automatically transform - it will become more rounded and lush.

The effect of simulators on the pectoral muscles

Exercise machines for strengthening the pectoral muscles, provided that the exercises are performed correctly, help girls to visually raise the décolleté, increase the elasticity of the chest, and also increase muscle tone. In addition to internal changes that the athlete can detect after 2-3 weeks of regular training, it will also be noticeable how her skin in the décolleté area is changing in a positive way.

Due to the improvement of local blood flow and lymph flow, the skin becomes smoother, acquires an even color, and the number of visible defects already existing on the skin is reduced.

The main rules that are recommended for girls to adhere to when working with pectoral muscles in a gym are:

adherence to an aerobic-power regimen, which contributes not only to effective pumping of the pectoral muscles, but also to the preservation of the original shape of the bust (within the framework of this technique, athletes need to perform 4-5 approaches with a large number of repetitions - at least 12);
do not perform exercises associated with squeezing the muscles of the chest, regardless of the starting position, more often than 1 time in 5 days (the loads under consideration, with excessive frequency of their performance, deplete the muscles and tendons of the chest, deforming the mammary glands);
it is recommended to combine the load on the pectoral muscles with the study of the muscles of the shoulders (this recommendation is due to the fact that the insufficient development of the shoulder muscles prevents the qualitative strengthening of the muscles of the chest of the athlete).

Types of simulators for pumping the chest area

Exercise machines for the pectoral muscles, recommended for inclusion in the training program of girls, are of different types.

Type / name of the simulator	a brief description of
Blocky	The construction of block trainers is a stable fixed base, several replaceable handles, and a cable with metal blocks strung on it. When the athlete applies force and pulls the handle towards herself, the preset number of metal blocks moves from bottom to top. When the handle returns to its original position, the blocks also move down.
Spring loaded	The spring mechanisms of simulators are considered more modern than the block ones. Their principle of operation is similar to that of the "old generation" designs. When the athlete makes an effort, she pulls the handle towards herself, while the cable of the simulator is stretched, which causes the spring to stretch. When relaxed, the spring returns to its original position, compressing inside the structure of the simulator.
"Butterfly"	This simulator is used to shape the relief of the pectoral muscles. The Butterfly construction consists of a stable seat close to the vertical backrest. Moving platforms are located at shoulder level, against which the athlete must rest with the back of her forearms. On effort - the platforms are brought down in front of them; on relaxation - they return to their original position.
Hummer	This simulator is analogous to the classic barbell press or dumbbells. Its structure is represented by a bench or a seat with two movable platforms on the sides. The difference between the Hammer is that when working on the pectoral muscles in this case, the athlete can strengthen each side of her body in isolation, since the movable arms move independently of each other.
Crossover	This trainer is one of the most versatile, with which you can pump both the upper and lower body. Its design is represented by a metal frame, the size of which is approximately 2 m (width) by 4 m (height), with special stacks on the sides designed to adjust the load.

Features and effectiveness of training on simulators for women

Pectoral machines should be used in accordance with the main features of women's training:

the number of exercises in the gym should be at least 3-4 times a week (otherwise the rate of metabolic processes and local blood circulation will slow down naturally, which will reduce the speed of the athlete's achievement of the result);
power loads are recommended to alternate with light cardio training, not only to increase the effectiveness of classes, but also to provide psychological relief for the girl;
the duration of classes on one sports equipment should not exceed 30-35 days (otherwise the body adapts, due to the muscles they will no longer receive the proper level of physical activity).

Subject to the basic recommendations, the athlete will be able to achieve the first visible result after 4-6 weeks of regular exercise in the gym. A more pronounced relief and tone of the pectoral muscles, under similar conditions, is usually achieved after 4-6 months of intense training.

Contraindications to classes

Among the main contraindications for girls to work out in the gym, doctors call:

benign or malignant neoplasms (sport stimulates local blood flow and lymph flow, which over time can lead to tumor growth or its transition from the “benign” to “malignant” type);
hypertension 2 and 3 degrees;
exacerbation of chronic diseases, regardless of their type;
recent injuries (rehabilitation period, less than 4-5 months);
recent surgical interventions (at least 6-7 months should pass from the moment of operation);
damage to the integrity of the spine;
acute diseases of the organs of the gastrointestinal tract;
severe stages of scoliosis;
instability of the psyche;
diseases accompanied by an increase in body temperature;

acute respiratory and viral diseases (at least 7-10 days should pass from the moment the first symptoms appear).

Recommendations before starting workout, warm-up

Exercise machines for pectoral muscles are recommended only after a warm-up complex.

Its duration is usually 5-10 minutes, and the list of exercises looks like this (5-10 repetitions for each exercise):

Jumping in place.
Head tilts to the right and left.
Turns of the head left and right.
Rotation of the head left and right.
Rotation of the shoulders back and forth.
Circular movements of the hands back and forth.
Rotation of the hands back and forth.
Circular rotation of the pelvis to the right and left.
Squats at a fast pace.
Knee rotation.
Running in place with a high hip lift.

It is not recommended to eat before exercising in the gym (the last meal should be 2 hours before the start of the workout), and after the training you should wait 30-60 minutes, and only after that eat.

Otherwise, this lifestyle can have a negative impact on the work of the athlete's digestive organs, and the desired result will have to be achieved 2-3 times longer.

Proven Effective Gym Chest Exercises for Women

To work out the pectoral muscles in the gym, you can use not only massive structures of simulators, but also small sports equipment, which increases the load during exercise.

Basic views

With the help of basic types of loads, athletes will be able to tone the triceps, deltoid muscles of the chest and large pectoral muscles.

The most effective exercises in this case are:

Exercise	Algorithm of execution
Press from a horizontal position	Lie with your back on a horizontal support, and then fix the sports equipment in your hands (these can be dumbbells or a barbell). You should rest your feet on the floor, and press your back against the bench. Simultaneously with exhalation, the weight must be pushed out from the chest, slowly overcoming muscle resistance. Leave your hands in the upper position for 2-3 seconds, and then slowly lower them to your chest.
Dilution of weighting materials	Sit on the horizontal part of the incline bench, having previously picked up the dumbbells of the required mass. The feet should be placed on the floor, pressing them firmly against the support. Bending in the lower back, as you exhale, spread the dumbbells to the sides, while slightly rounding the elbows. The hands must be turned upward with the weights. Inhaling deeply, close your hands in front of you, placing dumbbells in the chest area.

Isolated species

The most effective exercises for the isolated chest muscles are:

Exercise	Algorithm for its implementation
"Butterfly"	Sit on a fixed part of the simulator structure. The back must be straightened and pressed against the back of the structure, the arms must be fixed in movable platforms, and the legs must be bent at the knees and the feet must be placed in a comfortable position. Simultaneously with exhalation, the movable platforms must be brought in front of you, making an effort exclusively with the pectoral muscles. Without fixing the position, relax, slowly spreading the moving parts of the structure to the sides.
Reduction of hands in a crossover	Stand approximately in the center of the metal frame, first picking up the right and left handrails. The legs should be slightly bent at the knees, after which the upper body should be slightly moved forward. It is also recommended to bend the arms to minimize the chance of injury to the elbow joints. On exhalation, both handles of the simulator must be pulled up to the belt area, without changing the position of the body. With inhalation, the arms should be returned to their original position, avoiding sudden movements and controlling muscle resistance.

Breeding hands

The classic version of the exercise, which involves raising the arms in the simulator, looks like this:

Set the metal block retainer in the desired position, thus adjusting the load on the chest muscles.
Sit on a fixed part of the simulator structure so that not only the back, but also the pelvis is pressed against the back support.
The legs should be secured under soft, stationary rollers. Straight arms should be placed in movable blocks, clasping the handles with the hands.
On exhalation, spread the upper limbs to the sides, controlling that the movement of the hands is carried out synchronously.
Having spread the arms with the chest muscles to the widest possible position, slowly return the limbs to their original position in front of you. When performing the load, the position of the body should remain unchanged.
The optimal number of approaches when performing this exercise is 3-4; repetitions - 15.

Reduction of hands

The correct technique for performing the convergence of the upper limbs in a simulator with additional weights looks like this:

Set the required load level by shifting the block retainer to the desired position (in the absolute majority of cases, the weight of one metal block is 5 kg).
Sit on a stable platform with your back pressed against the back of the structure as much as possible. Hands should be placed in movable platforms, clasping the handles of the blocks with your hands. It is advisable to fix the legs in static rollers (if any) or press them tightly to the floor.
Bring your arms together as you exhale, using exclusively the pectoral muscles. While inhaling, relax your hands, smoothly spreading them to the sides.
The optimal number of repetitions of this exercise is 12 - 15; approaches - 3-4.

Pullovers

The generally accepted technique for performing a pullover in a simulator looks like this:

Set the required load by moving the metal block lock to the desired position.
Turning your face to the side of the simulator structure, move 1 m away from the movable cable, having first taken the handle in your hands. Legs must be placed shoulder-width apart and bent in a half-squat, the back slightly bent in the lower back, chest put forward.
As you exhale, pull the handle down without bending your arms or changing the position of the body. The movement of the blocks should be carried out exclusively by the muscles of the chest.
Having reached the extremely low position, without jerking, return your arms to their original position, overcoming muscle resistance.
The optimal number of repetitions is 10-12; approaches - 5.

Exercise machines for the pectoral muscles for women in the gym. Photos, names of exercises, types — Exercise pullover for training the pectoral muscles can be performed both in a special simulator and using a kettlebell or dumbbell

The pullover can also be performed with free weights, using a dumbbell or kettlebell as a weight:

The weighting agent of the required mass must be taken with both hands, placing it above you in the chest area. The back should be pressed against the bench as much as possible, the legs should be placed in a comfortable position.
As you exhale, take your arms back without bending them and without changing the position of the body.
Taking a deep breath, return the limbs to their original position.
The optimal number of repetitions is 15; approaches - 3-4.

Programs for the week

Exercises for working out the muscles of the chest in most cases are part of a complex that has one of three main directions:

a decrease in body weight or a decrease in the amount of subcutaneous fat;
building muscle mass;
maintaining the physical fitness of the athlete.

Rapid pumping of the pectoral muscles

You can rapidly increase the volume of a girl's muscles by doing the program below at least 3 times a week:

Warm-up, consisting of 5-10 exercises, lasting at least 10 minutes.
Squats - 80 reps
Push-ups from the floor (to reduce the load, push-ups from the knees are permissible) - 3 sets of 10 repetitions.
Bench Pullover - 3 sets of 15 reps
Jumping in place - 100 times.
Machine Pullover - 4 sets of 10 reps
Butterfly - 3 sets of 20 reps.
Walking at a fast pace on a treadmill - 10 min.
Cool down, consisting of 5-10 exercises, lasting at least 10 minutes.

Weight loss

The following complex, aimed at reducing body weight, is recommended for girls aged 20-30 years old who do not have serious health limitations.

Exercises should be carried out with a minimum weight at an average or fast pace:

Warm-up, consisting of 5-10 exercises, lasting at least 10 minutes.
Running on a treadmill with dumbbells in hand - 30 min.
Crossover Reduction - 3 sets of 15 reps.
Bench Press - 3 sets of 10 reps
Breeding hands in the simulator - 4 sets of 12 reps.
Walking at a fast pace on a stepper with dumbbells in hand - 20 min.
Cool down, consisting of 5-10 exercises, lasting at least 10 minutes.

Combined workout

An effective option for combined training is a lesson according to the scheme:

Warm-up, consisting of 5-10 exercises, lasting at least 10 minutes.
Jumping rope - 100 reps
Butterfly - 4 sets of 15 reps.
Reducing the arms in the simulator - 3 sets of 12 reps.
Breeding the arms in the simulator - 3 sets of 12 reps.
Machine Pullover - 4 sets of 10 reps
Riding a stationary bike - 20 min.
Cool down, consisting of 5-10 exercises, lasting at least 10 minutes.

To strengthen the pectoral muscles, it is recommended to combine exercise on simulators and training using weights.

Such trainings, subject to the technique of performing the loads, will help the girl in 2-3 months not only to qualitatively increase her strength indicators, but also to visually transform the neckline, making it more voluminous and taut.

Video training for pectoral muscles on simulators

Pectoral muscle training in the gym:

Exercise machines for the pectoral muscles for women in the gym. Photos, names of exercises, types