Exercises on the chest, which are performed in a gym, are aimed at developing the pectoralis minor and pectoralis major muscles of the anterior chest wall. The training process, focused on this part of the body, provides use of simulators, as well as sports equipment for strength training.
These include weights, barbells, dumbbells. To achieve the effect of the relief of muscle fibers and reduce the level of adipose tissue, exercises of your own body weight are used. This is a horizontal bar and parallel bars.
Essence and basic principles
Exercises on the chest, which are performed in the gym, should be based on the basic principles of the training process, and the organization of the training program depends on what result is to be achieved.
The table below shows the essence and principles of performing exercises on the chest muscles:
| Basic principles | The essence of the training process |
| Regular training | To achieve a positive result in the development of the pectoralis major and minor, it is necessary to regularly visit the gym, avoiding misses. On average, during the week, it is necessary to pump this muscle group at least 2-3 times. Gaps in the training process lead to slower gains in muscle mass, and also do not contribute to an increase in physical strength. |
| Stretching the pectoralis major muscle | The pectoralis major muscle covers the front of the chest from the collarbone to the upper abdomen. To achieve the effect of the volume of the chest, as well as give it a wider look, it is necessary to regularly do exercises to stretch the muscle fibers. For this, training with dumbbells on a bench press is best suited. Sports equipment is bent to the sides and then brought inward. Thus, physical activity is provided on the pectoralis major and minor muscles, and the effect of stretching the fibers is also achieved. |
| Pumping the upper pectoral muscle | In order to increase the productivity of your workouts in the gym, you need to alternately pump all 3 major chest muscle groups. One of these stages is the training of the upper pectoralis major muscle. For this purpose, a bench press is used, which has an inclination of 45 degrees. An Olympic barbell, weights or dumbbells are used as a sports equipment. |
| Achieving a bump effect | To improve the aesthetic appearance of the pectoral muscles, to make them visually attractive with the highlighting of anatomical contours, trainings are used to achieve relief. This effect can be obtained by uniformly pumping the upper, middle and lower chest. This uses small weights and emphasizes the maximum number of repetitions. Due to this, muscle fibers become denser, with a minimum amount of fluid and adipose tissue. |
| Strength training | At least 1 time in 2 weeks, it is necessary to create the effect of stress. For this, the training process is formed so that within 30-45 minutes. work out in the gym, use only the maximum weight.For example, perform an Olympic barbell bench press with a weight that you can push no more than 2-3 times. Moreover, all exercises must be performed correctly and without breaking the technical side. Similar actions are carried out with dumbbells, weights on simulators and with weights. |
| Exercises for the middle segment of the pectoralis major muscle | This part of the pectoralis major muscle is the widest. To pump her and ensure her quality development, it is necessary to perform exercises lying on a completely horizontal bench press. As sports equipment can be used - barbell, dumbbells, weights, weights on exercise machines. |
| Development of endurance | Trainings for the development of endurance of the pectoralis major and minor are similar to organizing the training process to achieve a relief effect. To do this, you need to use light weights and focus on the number of repetitions. |
| Using your own weight | The best result of the development of the pectoral muscles, as well as the long-term preservation of the obtained effect of relief and physical endurance, is achieved through the use of its own weight. To do this, exercises are performed on the horizontal bar, push-ups from the floor and uneven bars. As the strength increases and the number of repetitions increases, additional weights are applied for resistance. In addition, during the pull-up on the bar, not only the chest, but also the broadest muscle of the back develops, which ensures an even increase in the volume of the chest. Exercises on the uneven bars stretch the muscle fibers of the chest, pump triceps and back wings. |
| Weighted exercise | This principle of the training process provides for the addition of additional weights to your own body weight. It can be dumbbells, pancakes from a collapsible Olympic barbell, weights. A special athletic belt with a hook for fixing sports equipment is put on the belt. Weighted exercises are effective for pulling up on the horizontal bar, push-ups from the floor, and uneven bars. |
| Lower chest workout | This direction in the development of the pectoral muscles involves performing exercises on a bench press, which is set at an angle of 45 degrees, but in the opposite direction. During the pumping of the lower chest segment, the athlete's body is positioned so that his head is tilted down. The peculiarity of this training is that it is not recommended to perform it using large weights. This is due to the inflow of additional blood volume to the vessels of the brain. |
| Performing isolation chest workouts | Isolation workouts for chest development are exercises that involve creating physical activity exclusively on a given part of the muscle fibers. In this case, the muscles of the arm, back, shoulder girdle are minimally involved. To ensure the effect of isolated training, it is necessary to monitor the technical side of the exercise. You cannot jerk, bend your elbows, and also help lift the weight with the help of muscles of other groups (deltas, forearm, biceps). |
Chest exercises in the gym can be done independently or under the supervision of a trainer or fitness instructor. Before starting the process of pumping the pectoral muscles, it is recommended to draw up an individual schedule with a schedule of the days of the week in which training is provided.
At the same time, a list of exercises is compiled, the number of approaches and repetitions for each of the gym equipment.
Indications for the beginning of use
Exercises on the chest in the gym are shown to be performed regularly under the following circumstances:
- stimulation of the development of the muscular corset of the chest, which holds the bone tissue, improves the functioning of the musculoskeletal system, prevents injury to the ribs;
- the presence of excess body weight, which requires correction by performing exercises on the large and small muscles of the chest (for example, a large amount of adipose tissue, which is localized in the front of the chest and creates the effect of gynecomastia in men);
- excessive thinness, lack of muscle tissue or signs of dystrophy (the training program is selected individually using minimum weights, which are added gradually as physical strength and muscle development increase);
- accompanying strength sports, which provide for the presence of well-developed pectoral muscles (boxing, swimming, weightlifting, shot put, kettlebell lifting);
- regular visits to the gym with pumping other muscle groups (during the exercise on the back, it is necessary to pump the large and small muscles of the chest, since their joint development provides a rapid set of muscle mass and growth of the chest volume);
- improvement of metabolic processes in the body, stabilization of the balance of female and male sex hormones;
- development of physical endurance.
Pectoral exercises are a complex training process that requires a thorough approach and technically correct performance of all actions.
Contraindications for use
Exercises on the chest in the gym are contraindicated for men and women who have diseases or other health problems.
Such as:
- arterial hypertension, the course of which is accompanied by a periodic increase in pressure and hypertensive crises;
- heart diseases associated with a violation of its rhythmic activity (tachycardia, arrhythmia, bradycardia, angina pectoris);
- aortic aneurysm, which was diagnosed based on the results of a preliminary examination;
- previous myocardial infarction (bench press can create additional stress on the heart and provoke a second attack);
- varicose veins, thrombophlebitis, as well as other pathologies of vascular tissue;
- herniated disc, spinal injuries and other back diseases that disrupt the full functioning of the musculoskeletal system;
- arthrosis or inflammatory diseases of the elbow, as well as shoulder joints (lifting heavy sports equipment can provoke an exacerbation of the disease);
- previous chest injuries associated with a severe fracture of bone tissue;
- cerebral stroke (no matter how much time has passed since the moment of recovery, lifting weights is categorically contraindicated);
- all types of diseases of the central nervous system that disrupt the work of the musculoskeletal system, can lead to loss of consciousness, dizziness, epileptic seizure;
- type 1 or type 2 diabetes mellitus (during exercise, a rapid drop in blood glucose may occur, which will lead to injury, the onset of hypoglycemic coma, and death is not excluded).
Exercises on the chest in the gym should be performed only after undergoing an examination of the body, taking a blood test, urine, ECG, measuring blood pressure and ultrasound diagnosis of an internal organ that has signs of a chronic disease. Provided that there are no medical contraindications, the athlete is admitted to the gym equipment.
Helpful hints
Before going to the gym and starting the training process, you must do the following:
- be examined by a general practitioner for latent chronic diseases;
- complete with sports uniforms, clothing in the form of sneakers, moccasins, shorts, T-shirts or tracksuits;
- purchase fitness gloves to avoid rubbing dropsy and bloody calluses;
- during training, drink at least 1.5 liters of water;
- Eat an energy bar or sandwich with meat, fish, butter immediately after exercise;
- the average training duration should not exceed 1 hour;
- before doing the exercises, it is necessary to stretch your arms, back, legs, cervical and thoracic spine well.
In the event that, during training, useful recommendations come from a trainer or fitness instructor, you should not ignore them. You need to listen to helpful advice and get the most out of your gym.
Main complex
In order to develop the large and small chest muscles as quickly as possible, it is recommended to perform the following set of physical exercises.
Bench press on a bench raised up
In this case, a gym equipment is used, which is equipped with a bench for a bench press. At the same time, the level of its inclination is 45 degrees. The athlete lies down on the bench and presses his back as tightly as possible to its surface. You need to rest your feet on the floor. On a deep breath, the bar with the gained weight is removed from the mounting legs.
The grip on the bar should be shoulder-width apart. On a deep breath, the bar is lowered with your hands to your chest. On exhalation, a press of a sports equipment is performed with full extension of the elbow joints. All movements should be smooth, without jerking or other sudden movements. It is recommended to do 8-10 reps in 3 sets.
The total mass of pancakes is selected individually depending on the physical strength of the athlete. To pump the middle segment of the pectoralis major muscle and its lower part, a similar exercise is performed, but only a completely horizontal bench is used or inclined downward (angle of 45 degrees).
Dumbbell breeding
A standard horizontal bench press is used for this exercise. The athlete lies on his back, rests his feet on the floor and spreads them as wide as possible, creating points of support for himself to maintain balance. The arms should be extended forward, and the dumbbells should be clamped in the palms.
When inhaling, sports equipment is spread apart so that the effect of maximum stretching of the muscle fibers of the chest is ensured. As you exhale, the dumbbells are brought together synchronously. It is recommended to do 12 reps in 3 sets. Instead of dumbbells, weights of 8, 12, 16, 24 and 32 kg can be used.
Pushups
A basic exercise for developing the muscles of the chest, which involves using your own body weight.
To complete it, you must adhere to the following technique:
- Fix palms and toes on the floor.
- Put your hands shoulder-width apart.
- At the moment of inhalation, the upper limbs bend at the elbow joints, and the body sinks as deep as possible. The chest should practically touch the floor surface.
- On exhalation, the arms at the elbows are unbent and straightened.
It is necessary to perform 20-25 repetitions in 3 sets. If you have sufficient physical strength, the number of push-ups can be increased.
Army press
This exercise is aimed at developing the upper chest muscle.
It is performed as follows:
- You need to sit on a horizontal bench press.
- You should take a barbell in your hands, which is pre-equipped with the required number of pancakes.
- The sports equipment is displayed over the head, and the arms are fixed on the surface of the neck as wide as possible.
- During inhalation, the bar is lowered below the level of the chin to the upper chest.
- On exhalation, the sports equipment rises above the head and is held on straightened arms.
On average, you need to perform 8-10 repetitions in 2-3 sets. At the time of training, you should keep your back as straight as possible and not slouch. Otherwise, you may injure your back.
Dips on the uneven bars
This chest exercise completely covers all muscle fiber segments.
It is carried out in compliance with the following rules:
- It is necessary to grasp the bars with your hands, pull yourself up and bring the body up.
- At the moment when the arms are straightened, and the body is above the level of the bars, you need to take a deep breath, bend your elbows and lower yourself as deep as possible.
- On exhalation, the elbows are unbent and the body is re-exited above the level of the uneven bars.
It is necessary to perform 10-12 repetitions in 3-4 sets. As physical strength increases, additional weights are used to perform resistance exercises.
Pulling weights on the simulator
To perform this exercise, which develops the muscle fibers of the pectoralis major and minor, you need to sit down on a sports equipment bench. Grasp the handle with your hands, which is connected to the load with a cable, and then pull to the chest. On inhalation, the weight is pulled up to the upper chest, and on exhalation, the weight is released.
It is necessary to perform 10-12 repetitions in 3-4 sets. Weight is set individually, but the average is from 30 to 65 kg.
Fixing the result
To consolidate the result, you must adhere to simple rules that will allow you to maintain excellent physical shape and development of the chest muscles.
For instance:
- refuse to use alcoholic beverages, tobacco products and drugs;
- provide the body with adequate nutrition with the presence of fresh vegetables, fruits, fish, meat, chicken eggs, dairy products in the diet;
- do not stop the training process or visit the gym at least once a week;
- drink enough water to ensure proper hydration of muscle mass;
- sleep at least 8-9 hours a day;
- avoid stressful situations and psycho-emotional overstrain.
In addition to observing the above rules, it is recommended to do a warm-up and do 20-30 push-ups from the floor every day, after waking up from sleep. This will keep your pectoral muscles toned throughout the day.
When to expect the effect
The first positive results from doing exercises on the chest muscles will be noticeable not earlier than after 1-1.5 months. increased workouts. The first outlines and outlines of muscle fibers will appear. The upper part of the chest will become more voluminous and begin to rise above the general level of the body. Active muscle growth will be observed after 5-6 months. regular workouts.
At the same time, it is important to take into account the fact that a positive effect and progress in the development of the pectoralis major, as well as pectoralis minor, is possible only in the case of adequate nutrition. The athlete should be provided with an excess of food energy, and not experience its systemic deficiency. Exercises on the chest, which are performed in the gym, involve the use of barbells, dumbbells, weights, and own weight.
Athletes who do not have enough basic sports equipment for pumping the pectoral muscles can use simulators, the device of which provides traction of the weight to the upper chest. Regular training aimed at all parts of the chest muscles ensures rapid progress and achievement of a positive result in the shortest possible time.
All these exercises can be included in the training program for both men and women.
Video about chest exercises for girls
Exercises on the chest in the gym for girls: