For this reason, athletes and bodybuilders are looking for various strategies and exercises to strengthen and increase the volume of the chest muscles. Now the question arises, what exercises and which training programs are suitable for this work?
The best exercise program to strengthen the chest muscles to various factors such as training movements, number of sets and repetitions, duration It depends on the rest time between each set or movement, and even the speed of the weightlifting. By considering these factors and better understanding them, you can arrange a suitable and effective training program for yourself.
In this article, we want to examine these movements and training programs. We first look at the pectoral muscles themselves and then look for ways to strengthen them. Join us.
Chest muscle anatomy
Three muscles, They form the chest, but the "large chest muscle" is larger than the rest and controls the chest. This muscle has a fan-like shape that starts from the ribs of the chest and sternum and continues to the arms. When people think about bodybuilding and breast enlargement, they are actually looking to strengthen the pectoralis major muscle.
The pectoralis major muscle plays an important role in body movements and the use of arms and shoulders. In most normal body movements and sports activities, the pectoralis major muscle does most of the work. It also controls many movements of the arms and shoulders, which can be categorized as: Transverse Flexion. ): This is a movement of hugging the arms in the front and middle of the body that keeps the elbows out. "Internal rotation" also involves moving the forearms toward the center of the body.
In addition, there is a muscle called the "small pectoralis muscle." There is one that is much smaller and surrounds the top of the chest to the clavicle and is not palpable. The small pectoralis muscle is responsible for moving the scapula, which it does with the help of the "anterior dentate gyrus." The anterior dentate gyrus consists of several shark-shaped muscles located on the outside of the ribs.
In general, the pectoralis muscles are short and can produce a great deal of force. Athletes and bodybuilders have also proven the strength of these muscles, and some have even done more than 400 kilos of chest presses! However, these muscles are intricately linked to the shoulder girdle muscles, and the arms and shoulders support them and help increase their strength.
If you are a bodybuilder, you have definitely noticed that when performing chest movements. You may also experience pain and fatigue in your arms and shoulders. Excessive movement in these movements can cause damage to the shoulders and put a lot of pressure on the small muscles of the arm and shoulder girdle. The following exercise exercises will help you to prevent shoulder and arm injuries as much as possible and to strengthen the chest muscles with a better approach.
Multiple nerve movements lead to strengthening the chest muscles
The pectoral muscles have certain characteristics that make their proper training slightly different from the biceps or deltoid muscles. The pectoral muscles have 5 different neural networks; The points where nerves branch off and direct muscle fibers through motor units.
These nerves are the basis of muscle activity. They attach to the muscles, and your movements lead to the contraction of the muscle fibers. Having more nerves in the chest muscles allows you to create different movements and different contractions. Therefore, you can stimulate the chest muscles in various ways and strengthen them in all aspects.
How can you increase the size of the chest muscles?
To strengthen and grow your chest muscles, you need to increase their stimulation as much as possible and focus only on those muscles. In other words, you need to separate the pectoral muscles from the rest of the body and not the rest of the body. do. This means that your core energy should be expended on doing bench presses and upper chest movements on the bench so that your body is in a stable position and a little pressure is applied to your abdomen and hips.
A study showed the best Exercises to strengthen and grow the chest include steady movements such as chest presses on the bench or Swedish swimming on the ground. Exercising on unstable surfaces, such as fitness balls, uses more muscle fibers in the abdomen and flanks and puts less pressure on the chest. Of course, the use of fitness balls, etc. can increase the variety of movements and strengthen your body more functionally. But you should know that these movements reduce the pressure on the chest.
To increase the size of the chest muscles, you should go to various exercises that strengthen different parts of the chest and put it under pressure from different angles. Put. Moving your arms, arms, and doing different range of motion can build great, strong breasts for you.
With that in mind, remember not to forget to strengthen your back muscles. With strong shoulders and back, you can have a better body shape and help the appearance and volume of the breasts. With the help of proper movements for the back and waist, not only can you make your chest stronger and more voluminous, but you can also prevent back pain and spine problems and show it with a few arrows!
You have a With the right exercise program, you can strengthen and grow your chest muscles. But their beautiful appearance depends on their low body fat. This means that you may have large breasts, but the presence of high fat can prevent their beauty and fitness. Therefore, after strengthening the muscles and increasing their volume, you should think about reducing fat so that you can dry these muscles and show their beauty.
As a result, plan to gain volume and dry. Be and try to burn fat with the help of diets. To do this, we suggest you read the following articles:
- 14 cheap ways to have a healthy diet
- 25 golden tips for dieting to lose weight and improve health
- What should you eat before exercise to lose weight and build better muscle?
- 30 delicious smoothies to help you lose weight
- How to make 31 healthy fat-burning drinks for fast weight loss
- 15 Miracle Drinks to Help You Lose Weight
- How to Make 14 Healthy Breakfasts for Easy Weight Loss
- 10 High-Fruit Fruits That Are Great for Weight Loss
- A Complete Guide to Basic Weight Loss for All
- Top 7 Weight Loss Supplements and 5 Vitamins and Minerals to Boost Metabolism
How Many Exercises Should you do breastfeeding?
One of the most important questions to ask about breast strengthening , Is how much to practice? Although this depends on your level of fitness and fitness and may vary from person to person, it can be an overview.
One study found that doing 10 sets or more a week For a specific part of the body, it can lead to the most muscle growth. You may also increase your growth rate by doing 20 to 25 sets (provided you have enough rest and recovery, of course), but doing the same 10 sets a week can also be a good amount to start with.
Chest exercises for women
Suitable exercises for strengthening men's chest muscles can also be suitable for women. However, women need to be more careful and do some movements with complete caution. Women have less muscle mass in their necks than men; Therefore, the position and shape of their head and neck are very important when performing chest movements.
When performing those chest movements that are not well supported, such as "dumbbell chest press on a fitness ball" (Swiss ball dumbbell bench press), the neck opening muscles in women can get tired quickly. It is recommended that women in these movements be sure to press their tongue to the roof of the mouth to contract the muscle fibers in the neck and give them more stability, firmness and comfort.
Perform the exercises with complete safety
Doing heavy chest exercises leads to many problems in the shoulders. With a proper pre-workout warm-up program, you can greatly prevent problems and injuries.
Before a chest workout, use a foam roller to reach the soft tissues of the arm and shoulder muscles. Using exercise balls and massaging the chest muscles can also be very helpful and effective. If you see a part of your body ache while massaging, hold the pressure on it for 30 seconds. Doing 5 to 10 minutes of aerobic exercise can also keep your body warm and ready to work out. Apart from these, you can do a few chest movements without weights or with very light weights to keep your body warm and ready. Of course, you should not consider doing these movements as part of your main plan.
Finally, when performing movements on the chest press table with the help of a barbell, be careful not to hit the barbell on your chest. This is one of the biggest mistakes bodybuilders make. Instead, lower your barbell so that it is about 5 to 10 inches (about the size of your fist) away from your chest. img src="https://bingmag.com/picsbody/2110/26/13233-5.jpg" alt="BingMag.com The best exercises to strengthen the chest muscles (with 3 programs to start)" loading="lazy">
- "Incline Barbell Press"
- "Barbell Press" (Flat Barbell Bench Press)
- "Slight Incline Dumbbell Press"
- "Cable Fly to Cable Chest" Press)
- "T Push-Up"
- "Swiss Ball Dumbbell Press"
- "Press Hammer Strength Incline Press
- "Three-Way Pulley Fly" (Three-Way Pulley Fly)
- "Spider-Man Crawl"
- "Press the dumbbell chest on the fitness ball" (Incline Swiss Ball Dumbbell Press)
- "Decline Bench Pr." ess)
- "Machine Press"
- "One-Arm Pec-Deck"
This Exercises can strengthen the chest muscles in various ways and increase their volume. We put these exercises with their English names and Persian equivalents so that you can search the internet to see photos and videos of each movement. We suggest you watch a few different photos and videos to get acquainted with the correct execution of the movements. It is also best to get help from a trainer and consult with him to perform the movements correctly and you will not have any problems.
Chest Muscle Training Program - Number 1
- Flat Barbell Press (Incline Barbell Press) - 3 to 4 sets with 8 to 12 reps
- Flat Barbell Bench Press - 3 to 4 sets with 8 to 12 reps li>
- "Slight Incline Dumbbell Press" - 3 to 4 sets with 8 to 12 repetitions
- "Fly Cable Fly to Cable Fly" (Cable Fly to Cable Chest Press) - 3 to 4 sets with 8 to 12 repetitions
Chest Muscle Training Program - No. 2
- "T Push-" Up) - 3 sets with 10 repetitions
- "Swiss Ball Dumbbell Press" - 4 sets with 10 to 12 repetitions
- "Hammer top chest press (Hammer Strength Incline Press) - 4 sets with 10 to 12 repetitions
- " Three-Way Pulley Fly "- 2 sets with 10 repetitions
- " Deep Breasts "(Dips) - 3 sets with 8 to 12 repetitions
Exercise program Chest Muscle Straw - No. 3
- "Spider-Man Crawl" - 2 sets with 20 repetitions
- "Press the dumbbell chest up on the fitness ball" ( Incline Swiss Ball Dumbbell Press) - 4 sets with 10 to 12 repetitions
- "Decline Bench Press" - 4 sets with 10 to 12 repetitions
- "Breast Press Machine (Machine Press) - 4 sets with 10 to 12 repetitions
- "One-Arm Pec-Deck" - 3 sets with 12 repetitions
You need to pay attention to a few points when performing training movements. It does not matter if you exercise with dumbbells or barbells, or with body weight, in any case you should pay attention to the speed of each repetition, the number of sets and repetitions, and the amount of rest between each set.
In general, whatever Do the movements more slowly, the pressure on the muscles and its time interval increases and leads to more growth. The best number of repetitions for hypertrophy (muscle growth) is about 8 to 12 per set. You have to choose your weights according to this number. To rest, it is better to rest between 60 seconds to 2 minutes. Depending on your weight, you can give your muscles enough time to recover to stay strong.
The best exercise program to strengthen your chest muscles depends on several factors. Such as training movements, the number of sets and repetitions, the length of rest between each set or movement, as well as the speed of weightlifting depend. With these factors in mind and getting to know them better, you can create a proper and effective exercise program for yourself.
The key to strengthening your chest muscles is to stick to a regular exercise program. By doing these exercises with the right foods and getting enough rest, you can get the best results in the shortest time and stay away from injuries. By sticking to and staying motivated, you will be able to progress over time and enjoy a healthier and healthier life.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: Dr. Ax