The pectoral muscles. Detail.
The chest consists of small and large pectoral muscles. The pectoralis major muscle extends from the clavicle to the sternum and attaches to the humerus. Its main function is to bring and bend the shoulder, its internal rotation. The pectoralis minor muscle is a small triangular muscle located under the pectoralis major and duplicates its functions.
There is a lot of different information about the training of chest muscles, sports medicine and science are constantly developing, today there is reliable data on modern methods of breast training. To stimulate the growth of chest muscles, you do not need to pump them at every training session, performing a huge number of approaches and repetitions. If you systematically overload the chest muscles, it is difficult to achieve results.
Many people think that not enough volume of chest muscles is their only drawback. But given the anatomical features of each person, the same exercise can affect the muscles in different ways. This means that their harmonious development needs to be corrected with the help of certain exercises and angles of influence on different zones. You need to look for an individual amplitude.
The techniques listed below are aimed specifically at detailing this part of the chest muscles. Another performance of the same exercises will affect other parts. Keep this in mind.
Outer part:
If Your external chest muscles are not well formed, they will lack a crucial fullness comparable to sculptural harmony. A common way to pump the outer part is to dilute with dumbbells that directly affect this area.
First, spread the dumbbells as low as possible, but without the risk of injury, and stretch as much as possible.
Secondly, when returning to the upper position, try not to bring the dumbbells together, leave about 30 cm between them (the contact of the dumbbells in the upper position excludes the work of the external part).
Also, to pump up the chest muscles, perform push-UPS on the bars. This exercise loads the outer part perfectly. Go as far down as possible and don't go all the way up.
When doing bench presses with a barbell, use the widest possible grip to load the outer part. Again, touch your chest with the barbell and try not to straighten your arms completely in the upper position to maintain tension.
Inner part:
PEK-Dek (butterfly) - one of the best exercises for the development of the middle part of the chest. Use a delay of 1-2 seconds at the maximum information point.
Block crossovers are especially good for the inside, as you keep the tension in your muscles when your hands touch each other. In the position of contraction, it is very important to compress the chest muscles. This will create a distinct line in the middle.
You can also use dumbbell squats and bench presses to work out the inner area. In the dilutions, make sure that the dumbbells touch each other in the upper position and turn the hands slightly outward, tighten the chest muscles for 1-2 seconds. For bench presses, just use a narrow grip (shoulder width apart or slightly less) and spread your elbows to the sides.
Upper part:
You probably know that for pumping the upper part of the chest, presses and dilutions on a bench with an upward tilt are great. But let's clarify how to perform for maximum efficiency.
If you perform a barbell press, the grip should be medium or narrow. This way the upper part of the chest muscle is loaded more strongly. Also use a dumbbell press on an inclined bench.
When spreading the dumbbells, to maintain tension, turn the hands outward at the top point and hold for 1-2 seconds.
The upper part is well loaded in a block crossover, when pulling from the lower blocks. In this exercise, the muscles experience tension throughout the amplitude, stretches well and makes it possible to reduce as much as possible.
Make your body perfect!
