Tightened pectoral muscles not only increase the overall endurance and strength of the female body, but also visually improve the appearance of the girl's décolleté area. This area can be trained both at home and in a specially equipped gym.
Understanding the techniques used to perform the basic chest exercises will make the exercise more effective while minimizing the risk of injury to the athlete.
Complex for performing at home
Training for the pectoral muscles should be designed taking into account the conditions in which it will be carried out, as well as the physical fitness of the athlete and the presence of diseases that can cause a number of contraindications to standard loads.
Squeezing the palms
Before doing the exercise, it is recommended to warm up the muscles of the upper body, preparing them for further stress.
To do this, you need to do:
- head rotation alternately to the right and left;
- head tilt to the right-left-front-back;
- rotation of the shoulder joints;
- swing your hands;
- circular rotation of straight arms;
- body slopes;
- turns left and right.
After the blood circulation is accelerated, and the metabolic processes have reached the speed required to strengthen the muscles, the athlete can start performing the exercise itself "Compressing the palms in front of you."
Instructions:
- Position yourself vertically; avoiding deformities in the spine.
- Stretch the upper limbs forward, placing the palms together. Spread the elbow joints in different directions so that the arms create a straight line parallel to the floor.
- Squeeze your palms, making maximum efforts for this. Hold this position for 15 seconds.
- Relax, but leave your hands in the starting position.
- Repeat paragraphs 2 - 4 the number of times provided for by the lesson scheme (preferably at least 15 times).
Wall support
Exercise helps not only to increase the strength of women's hands, but also makes the upper body much more prominent and slimmer. In order for the load to bring maximum results, it is recommended to strictly follow the generally accepted sequence of actions.
They are:
- Stand up straight, facing the wall at a distance of 1 m; avoiding the formation of deflections in the spine; thoracic region slightly move forward.
- Place the inner surfaces of the palms on the wall opposite the chest.
- Take a step back, transferring the bulk of the body weight to the upper limbs.
- Bend your arms, approach the selected support.
- Without stopping, maintaining a slow pace, straighten your arms, thus taking the original position.
Walking on hands
This exercise is for people in good physical condition. Walking on the hands has a positive effect on the development of coordination, strengthening the muscle corset and burning excess subcutaneous fat in the upper extremities.
Instructions:
- Lie on a supporting surface such as the floor. Place the total body weight of the athlete between the straight upper limbs, located on the floor under the chest, and the legs on toes. There should be no deflections in the spine.
- Alternately rearranging your hands, move forward.
- Bend your arms and lower yourself to the floor.
- Without stopping, take the starting position.
- Repeat step 2, moving in the opposite direction.
- Perform push-ups from the floor.
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Pectoral training can be done through traditional yoga practices. They should be performed slowly, controlling the frequency of your breathing. Sudden movements provoke the occurrence of sprains, and also lead to the athlete getting bruises, injuries and ruptures.
The most effective yoga exercises are:
| Pose name | Execution technique |
| Pose "Warrior" | 1. Spread your legs as wide as possible from each other so that they form a straight line. 2. Turn the left foot to the side, and turn the right foot inward. Exhale slowly, then gently bend the left leg at the knee. The right leg remains straight. 3. Raise your hands up and place them on the sides so that they form a straight line with the shoulder line. 4. Look to the left. 5. Take the starting position. 6. Repeat steps 2 - 5, performing mirror-directed movements. |
| Pose "Cobra" | 1. Sit on your stomach on a stable supporting surface. Place the inner side of the hands on a support near the sternum. Do not bend the lower limbs, strain the muscles of the whole body. 2. On exhalation, transfer the body weight to the hands on the floor and lift the torso off the floor. 3. Without jerking, take the starting position. |
| Camel Pose | 1. Take a position on your knees, placing your limbs next to each other. 2. Slowly perform a back bend and touch your heels with your toes. 3. While in this position, it is important to feel the stretching of the chest muscles and the expansion of the ribs. Pull your head to the floor. 4. After 40 seconds, straighten your back and, slowly, take the starting position. |
Gym classes
The pectoral muscles can be pumped as quickly as possible in the gym. Training with a variety of additional weights promotes an intense blood flow to the target area, which significantly speeds up the process of local muscle gain. The most commonly used equipment is a barbell, a ball (or fitball), and a rubber loop.
Barbell
Barbell exercises are recommended under the supervision of a professional fitness trainer. The specialist will not only correctly select the working weight of the sports equipment, but also control the compliance with the technique of performing the loads by the athlete.
The most effective barbell exercises are:
| Load name | Method of execution |
| Press with a wide grip, located on a bench | 1. Fix the body on a horizontal bench. The back should be pressed against the supporting surface. 2. Place the upper limbs on the barbell, moving them apart from each other. 3. Slowly bend the upper limbs, bringing the barbell closer to the solar plexus. 4. Having touched the chest with the sports equipment, with a swift movement "squeeze" your hands into the original position. |
| Leading straight arms back | 1. Squat, facing away from the horizontal bench. In your hands, fix the bar with a working weight. 2. Lean with your back on the bench, placing part of your torso (from neck to shoulder blades) on the support. Do not tear the heels off the support. Stretch the upper limbs with the barbell over the chest. 3. Without bending the upper limbs, take them behind the head. 4. Without stopping, return to the original position. |
| Incline Bench Press | 1. Take a semi-horizontal position on an incline bench. Place the neck with the required number of metal pancakes in the brushes. Bring your back to the supporting surface, put your feet on the floor. 2. Extend your arms and place the barbell over your chest. 3.Slowly bend the upper limbs, bringing the weight closer to the collarbone. 4. Having lingered at the lowest point for 2-3 seconds, rapidly straightening your arms, take the starting position. |
With a ball
Pectoral workouts in the gym can also be done using a fitball. The only rule for effective training for an athlete in this case is to choose a ball that matches her height and build in diameter.
| Name | Method of execution |
| Fitball curls | 1. Take a semi-horizontal position. Place the brushes on the fitball parallel to each other. Put the lower limbs on toes, pull in the stomach. Tighten the muscles of the whole body as much as possible. 2. Slowly bend the arms without changing their original position on the gymnastic ball. 3. Touching the fitball with your chest, stretch the upper limbs and return to the PI. |
| Supporting the ball from a kneeling position | 1. Get on your knees facing the projectile. Move the lower limbs 15 cm, fix your hands on the fitball, touch the sports equipment with your chest. 2. Straighten your arms, sharply pushing yourself away from the fitball. 3. Having risen, without stopping, bend your arms again, dropping into the PI. |
| Squeezing the ball from a sitting position | 1. Sit on the bench; lean your back on a bench; fix the fitball in your hands, grabbing it horizontally. 2. As you exhale, squeeze the rubber ball strongly. 3. Inhaling, slightly loosen the grip of the hands, allowing the ball to return to its original position on its own. During this exercise, it is not recommended to take a bench without a back as a supporting surface. This will create additional tension in the muscles, thus dissipating the narrowly focused work of the pectoral muscles. |
With rubber loop
When choosing a rubber loop for pumping pectoral muscles, it is recommended to pay attention to its resistance indicator. For the first performance of exercises with the sports device in question, it is necessary to choose a loop with a minimum density, which is easy to deform.
It is necessary to gradually increase the load, as in training with other sports equipment.
| Name | Method of execution |
| Push-ups from the floor with an elastic band on the hands | 1. Without opening the elastic, pull it in your hands and stretch it across your back. The ends of the loop are fixed in the hands. 2. Lie face down on the floor; Press the ends of the elastic with your palms. Muscles throughout the body should be tense. 3. After changing the position of the hands, touch the supporting surface with the chest. The gaze should be fixed on the floor. 4. Without stopping, overcoming the resistance of the rubber loop, return to the SP. |
| Breeding straight arms | This exercise requires 2 rubber loops. 1. Tie the ends of the loops on the outer sides of the rack used for squatting. 2. Keep the free ends of the elastic bands in your hands. 3. Straighten your arms and move straight in front of you. 4. Slowly, holding back the traction of the rubber loops, spread the upper limbs to the right and left. 5. Without stopping, slowly bring your hands together, bringing them to the PI. |
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Training for the pectoral muscles, regardless of the conditions in which it is carried out, is impossible without the inclusion of various variations of push-ups in the complex. Due to the variety of alternative options for the usual load for pumping the pectoral muscles, people of different physical fitness will be able to perform push-ups.
| Name | Method of execution |
| Bending the arms from the knees | 1. Lie on a stable support. 2. Divide the athlete's weight between the arms and knees. Look at the floor. The muscles of the whole body should be tense to the maximum. 3. On exhalation, change the position of the hands, and touch the supporting surface with the chest. 4. Without stopping, slowly "squeeze" your hands and take the PI. |
| Dips on the uneven bars | 1. Position yourself vertically between the sports equipment.Place the right and left limbs on the uneven bars on the right and left, respectively. 2. Straighten your arms by lifting your legs from the supporting surface. 3. Bend your legs, cross each other and tighten. 4. Slowly change the position of the hands and descend until the formation of a right angle in the elbow joint. 5. Without stopping, take the PI. |
| Wide-arm push-ups | The technique of push-ups from the floor is similar to the scheme for performing push-ups from the knees. The only difference is in the starting position. In this case, it is necessary: 1. Lie on a stable support. 2. Divide the body weight between the hands, placed 10 cm wider than the space between the shoulders, and the legs, fixed on the toes. |
| Plyometric push-ups | The difference between plyometric push-ups and similar loads lies in the need to perform the exercise at a fast pace, applying an “explosive” force to return to the original position. The starting position in this case can be anything: kneeling, resting on a fitball or a horizontal bench, and so on. |
| Deep push-ups | To perform deep push-ups, it is necessary to select small hills as points of support. It can be 2 benches, 2 chairs, or 2 books on the floor. |
With dumbbells
By choosing the right working weight of dumbbells, you can effectively strengthen the muscles of the chest in 3-4 weeks of regular exercise at home or in the gym. The optimal weight of a sports equipment for girls is 7-10 kg.
| Name | Method of execution |
| "Laying" dumbbells lying on a horizontal bench | 1. Take the PI while lying on a horizontal bench. Take dumbbells of working weight in your hands. The back must be placed against the bench, and the feet must be placed on the floor. 2. Simultaneously with exhalation, spread the upper limbs to the sides, bending them at the elbow joint. 3. Having formed a straight line, consisting of the upper limbs and chest, without stopping, straighten and bring the upper limbs, thus taking the original position. |
| Pullover | 1. Position yourself horizontally, choosing a bench as a support (lying on the floor, this exercise will not work). 2. Hold 1 dumbbell of the working mass with both hands. Place your hands so that the sports equipment is directly over your face. 3. Simultaneously with exhalation, slightly bend your arms, and take the dumbbell behind your head until the upper parts of the limbs take a parallel position in relation to the floor. 4. Without stopping, return to the original position. |
| Reduction of straight arms from a vertical position | 1. Take a standing position. Take the weights in your hands. Put your legs at a distance equal to the distance between the shoulders, make a slight deflection in the thoracic spine. 2. Hands, without bending, move to the sides until a parallel is formed in relation to the floor. 3. Simultaneously with exhalation, without changing the actual position of the body, bring the upper limbs so that the dumbbells are directly in front of the athlete's chest. 4. Hold in this position for 3-5 seconds. 5. Spread your arms, returning to the starting position. |
Training program
The training scheme for pumping the pectoral muscles, regardless of the place of training, should be drawn up by an experienced fitness instructor who has an idea of the actual health of a particular girl.
In the absence of the financial ability to use the services of a specialist, as a basis, when you independently draw up a lesson scheme, you can take the options below. They are designed for athletes under the age of 40 who have no restrictions related to sports.
In the gym:
- Treadmill (or other cardio) session - 15 min.
- Dilution of weights from a horizontal position - 4 sets of 10 repetitions (4 * 10).
- Barbell squats - 3 * 20.
- Reduction of straight arms with weights from a vertical position - 2 * 35.
- Dumbbell press from the chest - 4 * 15.
- Exercise bike (or other cardio) - 20 min.
At home:
- Running with a high hip lift - 5 min.
- Push-ups from the floor (classic or from the knees) - 4 * 15.
- Wall support - 3 * 20.
- Squeezing the palms straight in front of you - 3 * 40 sec.
- Pose "Warrior" from yoga - 3 * 15.
- Pose "Camel" - 3 * 15.
- Walking on hands - 2 min.
- Jumping rope - 7 - 10 minutes (the exact amount of time is determined by the physical fitness of a particular athlete).
A successful pectoral workout should involve a gradual increase in load. Otherwise, as the body gets used to a given level of exercise intensity, the effectiveness of the exercise will rapidly decrease.
To avoid this, before starting classes, you should carefully think over the complex, which is best compiled in conjunction with a professional fitness trainer.
Article design:Lozinsky Oleg
Video about training for pectoral muscles for a girl
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