Let's talk about killer training for your pecs. Over the next two months, you'll shock your pecs with this program and be sure to notice growth. We advise you to start ordering shirts in a larger size right now.
You're not happy with your breasts, are you? If it were otherwise, you would not have paid attention to this article. I know it's frustrating, you're working out as hard as you can, but nothing is happening to your breasts? Where has the progress gone?
Let's assume that you have good neuromuscular connection and know how to engage your pecs while keeping your deltoids and triceps out. Let's also assume that you have a good physical form and you give your all in training. If all of the above is true, then most likely the problem is not with you, but with your program.
One common mistake is that people do the same exercises in the same order, the same number of sets and repetitions at the same pace. This doesn't lead to growth. You must constantly surprise your muscles with new exercises and techniques that you have not used before. This is where your mistake lies, but luckily I have a ready-made solution for you!
The next three workouts are designed to shock your pectoral muscles, which will inevitably lead to their subsequent growth and progress.
This workout is aimed at training the upper part of your pecs. This department is often ignored by athletes who are more focused on actually lifting the weight than on working the target muscle group. This workout will explode your chest and eventually make the top of your chest as tight as a thick cut of beef steak.
2-3 sets of warming up 4 working sets with increasing weight. |
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| 2. Incline press in the Smith machine 4 sets, 6-8 reps |
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| Superset:
Crossover 4 sets of 10-12 reps Push ups 4 sets to failure. |
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Exercise technique
Landmine press
Get on your knees and grab the end of the barbell with both hands. Keep your elbows close to your body, and at the bottom of the movement touch your hands to the top pectoral muscles. Push the weight away from you. Keep your pectoral muscles tense throughout the exercise by squeezing them.
Smith Machine Incline Press
Choose a weight with which you can perform 10-12 repetitions, while leaving a few more repetitions in reserve. Remove the barbell from the retaining loops and slowly lower it to the top of your chest. Allow the barbell to come to a complete stop, do not let it spring away from your chest.
You will feel a strong stretch in your pecs as the bar stops at the bottom of the movement. Holding in this position eliminates inertia and significantly increases the difficulty of execution. Don't be surprised if you can only complete 6-8 reps with minimal weight.
Superset: crossover raises, push-ups
Raising arms to the sides in a crossover and push ups. Take a position on an adjustable incline bench. Place the crossover cable attachment points in the lower position. Choose an appropriate weight for yourself and work with that weight. Once you complete the crossover set, immediately lower yourself to the floor and perform standard push-ups to failure. You might be concerned that this exercise won't hit the middle and bottom of your chest. Don't worry, this superset works the upper chest well.
Workout No. 2. Pre-fatigue method
Chest training will give you an idea of how the pre-exhaustion method works. This method is used in chest training because many athletes find that their front deltoids and triceps tire out before their pecs get the proper workout. Pre-exhaustion through isolation exercise solves this problem.
| 1. Exercise “Butterfly” 3 sets of 10-12 repetitions. Increase the weight on each set, followed by two more 21-style sets with lighter weights. |
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| 2. Dumbbell bench press 5 sets with increasing weight – 12, 10, 8, 8, 6 reps each. |
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| 3. Superset: Crossover mixing 4 sets, 10-12 reps. 1 set, 10 reps |
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Execution technique
Exercise "butterfly"
Chances are you've never done this exercise first on your chest day. Maybe you wanted to do pressing movements first with fresh energy, or maybe you just never thought of trying this order of exercises. I assure you, if you put this exercise first in your workout, you will be surprised at the new sensations.
Perform three sets of progressively increasing weights, followed by two more 21-style sets using the following pattern - 7 full-range reps, then 7 partial-range reps from extended to mid-range, then 7 reps from mid-range to fully contracted. .
Dumbbell chest press lying on a bench
Don't make anything fancy about this exercise - just regular hard work with serious weight. Your pectoral muscles will be burning from the previous exercise, which will allow them to be fully worked before the assistant muscles - the triceps and anterior deltoid - get tired. Vigorously squeeze and contract your pecs with each repetition.
Superset. Crossover crunch, reverse push-ups
Just like with the butterfly exercise, get your pecs on fire and then do some push-ups. In order to load the pectoral muscles more and turn off the triceps, lean forward a little.
Workout #3. Insane Intensity
Another method of developing the pectoral muscles is to use the rest-pause method. During this workout, we will use this method in different variations at different tempos, and in the last exercise, we will hold the iron in our hands for 8 sets, doing 80 to 120 repetitions.
| 1. Dumbbell press incline bench parallel grip 4 approaches using the “rest pause” technique. 10-12 reps |
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| 2. Seated bench press Different tempo. 4 sets, 16 reps (8 slow, 8 fast) |
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| 3. Superset Incline Dumbbell Flyes 4 sets of 10-12 reps Dumbbell press 4 sets 10-15 reps |
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Execution technique
Incline dumbbell press with parallel grip - Rest-pause
The rest-pause method is an incredible technique that allows you to perform more reps with heavier weights. After you've warmed up, pick up a weight you can do 6 reps with, do those 6 reps, then rest for 12 seconds. Then do 3-4 repetitions again. Rest again for 12 seconds. Do a couple more final reps until failure. Complete the approach. Notice that during this set you performed twice as many reps as usual!
Seated Press - Various Tempos
Take a seat in the machine to simulate a bench press. Set a weight that you can perform about 12 reps with. Perform 8 repetitions at a very slow pace. 2 seconds rise, pause at the top for peak contraction of the pectoral muscles, 4 seconds lowering the weight. Then perform 8 more repetitions in a fast, continuous manner without any pauses at the extreme points of the amplitude. If you can't complete 8 reps in the fast phase of the set, simply lower the weight.
Supreset: Incline dumbbell flyes, dumbbell press
Supersets are very effective, in which you use the same equipment for both exercises. Perform dumbbell flyes on the bench 10-12 times, and then perform bench presses with the same dumbbells. It's possible that your pecs will be very fatigued by this time and you won't be able to do more reps.
As with all other arm raise movements, don't skimp on the weight. The pectoral muscles must be well worked before you begin pressing exercises. Maintain high intensity throughout your workout.
How to use this program
For achievement maximum effect Repeat these three workouts consistently on your chest training day. This will allow you to add more variety to your chest workout than your usual routine.
Chest and arm workout will include working the pectoral muscles, and then training the biceps and triceps. This combination is most effective for pumping up your arms. Below is a classic version of training the chest and arms, which is very often used by many jocks in all the gyms of the country.
Using this training You can achieve results in your pectoral muscles and arms if you follow a diet and rest regime. Don’t be lazy and be sure to warm up well before training, it will be a shame if you pull your muscles on the first exercise.
In the workout for the pectoral muscles and arms, the number of repetitions is prescribed, and you must choose the weight yourself based on your physical training. You should use such a weight that you can perform the given number of repetitions to the limit. A notepad and pen are perfect for control, where you will write down your weights to make it easier to navigate the next workout. The main thing is not to forget that for muscle growth you must make progress, that is, the weights must increase, it should not become easy for you during training.
Chest and arm workout
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4 sets of 10 reps |
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4 sets of 8 reps |
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3 sets of 12 reps |
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4 sets of 10 reps |
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3 sets of 10 reps |
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4 sets of 20 reps |
If you are planning to train your chest and arms at home, then you need to replace the exercises with similar ones. For example, change the barbell press to push-ups. In this home program, you will definitely need collapsible dumbbells.
For a beginner who has just joined the gym and is going to train his chest and arms, it would be best to remove 1 exercise from each muscle group and add 1 approach to the remaining exercises. You should train with this set of exercises once a week. On other days, train your back, legs and shoulders. Work out for 1-1.5 months and then change the training program for the chest, biceps and triceps.
Especially stubborn people who want to train only the pectoral muscles and arms are recommended to start training when the muscles are rested. If you overexert them all the time, they will not grow. Here is a visual diagram for you, you pumped up your chest and arms on Monday, which means the next workout will be on Thursday or Friday, focus on your condition.
I really enjoy training on various machines and free weight machines. Sometimes I even buy a one-time membership to try out equipment that is not available in my gym. However, as much as I like machines, when it comes to a mass training program, I choose the good old basics.
Therefore, my chest training program is very simple and includes only four (or rather, four and a half) exercises. Why exactly I included them in the complex and how exactly I do them will be discussed further. But first…
Warm up before chest workout
I won’t tell you why you need to warm up before training your chest, and I won’t talk about the importance of warming up and triceps either. But I’ll tell you about two important aspects of preparing to perform exercises for pumping up the chest, which few people know about:
- Back warm-up. The back is an antagonist to the chest, just like the triceps are to the biceps or quadriceps. At first glance, it seems that there is no point in wasting time on warming them up, but any professional will tell you that the back actively works in any basic chest exercise. Therefore, before starting chest training, your back must be warmed up. This, although not much, does improve the quality of any pressing movement. I warm up my back in the gravitron, performing 2-3 sets of pull-ups of 12-15 reps until I feel light blood flow in my lats.
- Breast pumping. By “pushing” blood into the pectoral muscles, I can more easily control them during the basic exercises of the complex. Therefore, before starting to perform it, I do 3-4 approaches with minimal weight. I chose this exercise not by chance, because it loads the entire array of pectoral muscles at once and ideally copes with the task of filling them with blood.
Of course, you can avoid such a prelude to training the pectoral muscles so as not to waste time and precious glycogen and immediately take the bull by the horns by moving on to heavy bench presses.
To be honest, these “tricks” are not mine, I overheard them in one of Kai Green’s interviews. So, this is not a gag, but two professional training secrets of people who know well how to pump up their chest.
Conclusion: Proper pumping of the chest begins with warming up the back and light pumping.
A set of chest exercises
Exercise 1. Incline Dumbbell Press
Volume: 6 sets of 7-9 reps each. Why exactly the dumbbell press, why on an incline bench and why as many as 6 approaches? Let me explain in order:
Why does pumping the pectoral muscles start from the top?
For me (and for most) tall people) . Therefore, starting to pump up the chest by performing an exercise on the top is logical and natural. The principle of priority in action is that the lagging muscle (or muscle section) is trained first.
12 Best exercises for the chest, pumping up the chest correctly
While we are full of energy, and nervous system cheerful and ready to work, this technique will allow you to use it in the exercise Weight Limit and make the exercise itself more effective. For this reason, everyone is a pro. Pumping up the upper pectorals is the “highlight” of any well-designed program.
Why do I pump my chest with dumbbells and not with a barbell?
I know people who have built great upper pectoral muscles with the bent-over barbell press, but such individuals are very few. Barbell press, at least horizontal bench, even on an incline, loads everything (front deltoid, triceps, lower chest) except the upper. The only exception is the guillotine press, which I talked about earlier. According to, the guillotine barbell press, invented by Vince Gironda, is best exercise to pump up the chest muscles. Classic presses the barbells don't even breathe into his navel.
Bent over dumbbell press is the main exercise for pumping up the chest muscles.
I really like to do the guillotine press, but I have naturally very strong front deltoids and they frankly steal the load from my chest in all exercises with a barbell. But the dumbbell press does not lock the body into a rigid frame, so the load on the front delts is lower than in the barbell press.
In addition, the incline dumbbell press allows you to stretch the pectoral muscles at the bottom and contract them at the top. So, 2:0 in favor of dumbbells. But I cannot say that this exercise is simple; technically, it is more complex than the barbell press and therefore not everyone can get the proper return from it. I suggest watching a story about errors in performing dumbbell bench presses:
Incline dumbbell press, execution errors
Why are there 6 sets of dumbbell incline presses?
All sets of chest exercises, like a carbon copy, promise to do 4 approaches in each exercise, but since my goal is to pump up the upper pectorals (lagging behind in development), why not increase the amount of work by one and a half times?
And also, I start doing incline presses, setting the bench angle to 45°, do two sets and reduce the angle. I do two more approaches and again reduce it, to 30. Thus, I pump the upper section under three different angles, which allows you to load areas of the chest that usually shirk from work. For these reasons there are 6 approaches.
Conclusion: You need to start any chest training program from a lagging area and spend maximum time and energy on eliminating its lag.
Superset on the chest. Exercise 2 and 3.
Dumbbell press on a horizontal bench with a wide and narrow grip
Volume: 5 sets of 8-10 reps. Why a superset and why does it have two dumbbell presses?
Why pump up your chest with a superset?
- These are two exercises performed without interruption. This technique is a shock and forces the body to connect all the muscle fibers available in reserve to cope with it. In other words, a superset on the chest (or any other muscle group) is a great method of gaining weight. muscle mass.
You can combine any exercises into a superset, but my goal is to pump up the pectoral muscles for mass, so I include two basic exercises with dumbbells in it. Among other things, this allows you to reduce training time.
Note: I do both presses holding dumbbells with a parallel (neutral) grip. Many people underestimate it, but, meanwhile, it allows you to hold heavier projectiles and be much more gentle on your elbow joints.
Dumbbell press neutral grip lying down, loves to use Branch Warren. So this is not my know-how either.
First exercise, dumbbell bench press wide grip(I mean, with a wide stance of the arms), pumps the outer parts of the chest, stretching it across the width. And secondly, it is targeted, while forcing the muscles to work in a contracted state.
This superset on the chest allows you to load the external and internal muscles of the chest in one fell swoop, and do it quickly and with the utmost quality. There are not many exercises to train the middle of the chest:
- bringing hands together in crossover
- butterfly in the gym
But their effectiveness pales in comparison to the dumbbell press. narrow grip. If only because this exercise is basic and, in addition to the very middle, it loads a wider area of the chest, making it truly powerful.
Conclusion: A superset on the chest is a shock technique for pumping up the pectorals, aimed at increasing muscle volume and improving their shape.
Exercise 4. Push-ups on wide bars
Volume: 4 sets of 10-12 reps
This is the last exercise for pumping up the chest and the penultimate one in our complex. Its task is simple - to further stretch the pectoral muscles and make them as wide as possible. The wide-grip dumbbell press pulled them in a horizontal plane, while dips on the parallel bars did this in a vertical plane.
There is nothing unusual about this exercise except that it is performed without weight and with a slow descent phase. The goal of the dips in my chest training program is not to increase the mass of the already large lower pectoral muscles, but rather to stretch and give them maximum width. but making it wide is much more difficult. For this reason, I advise doing push-ups on parallel bars without weight. Slow and controlled.
Note: Unfortunately, due to a triceps injury I received many years ago during training, I cannot do push-ups on the uneven bars, so I do the exercise in the gravitron. This is my only deviation from basic exercises towards the simulator.
Conclusion: Push-ups on wide bars - an exercise for stretching the chest in the vertical plane.
Exercise 4.5. Military bench press
Volume: 3 sets of 15 reps
Stop, stop, you say, the military press is an exercise for the shoulders, not for the chest, what does it do in this mass training program? Yes, indeed, the standing chest press is classic exercise For shoulder girdle. But I include it in the set of exercises for pumping up the chest for a different reason...
The load during the press falls on many large and small muscles, but I’m only interested in one – subclavian. It's very small, but important muscle. And its importance lies in the fact that as it increases in size, it covers the collarbone, being essentially the uppermost section of the pectoral muscles. If the subclavian muscle is not developed, the top of the chest remains empty.
And so, by the time of execution military press, my delts and triceps are already so tired from dumbbell presses that they no longer respond to the load. This means there is a chance to pump up a small but extremely important section of the pectoral muscles and make it grow a little. True, my technique for performing the military press differs from the classical one. I do it like this:
- I press my elbows tightly to the body so as to squeeze my chest with them, I strain my pectoral muscles and protrude forward and upward, and I bring my shoulder blades together and lower them down.
- I keep my body as straight as possible, and perform the bench press in a shortened amplitude (I don’t fully straighten my arms at the top, and I don’t put the barbell on my chest)
- I lower the bar under control, consciously keeping the tops of my pecs in a very tense state throughout the entire approach.
The peculiarity of the military press is that the vector of movement in the exercise is almost vertical, so the load for the upper pectorals is unusual, and for the subclavian itself, it is extremely stressful.
The military press is also an exercise for pumping up the chest.
I decided to try to use the military press in a chest training complex after reading about the training of Denis Wolf. Because of his tall, it was difficult for him to pump up the upper pectoral muscles and only with the help of a standing barbell press was he able to solve this problem.
Conclusion: The military press at the end of a chest workout allows you to pump up the subclavius muscle and gives you a chance to complete the creation of a powerful upper chest.
What are the benefits of this chest training program?
Of course, there are other programs for training the pectoral muscles for mass. But this, in my opinion, has a number of advantages:
- Specialization. The main emphasis is on pumping the upper pectorals. It takes maximum amount energy and time. This allows you to quickly eliminate developmental delays
- Time. There are 18 working approaches in total (taking into account the military press), so high-quality pumping of the chest takes only 30-35 minutes. This means that all exercises are done with maximum working weight and maximum mental concentration.
- Full elaboration. All parts of the chest are loaded from top to bottom and from the middle to the outer edges. Pumping up the upper chest is, of course, a priority, but you shouldn’t forget about other departments.
- Muscle fibers. Various muscles are involved in the work, due to the fact that exercises for pumping up the chest will be performed with a repetition range from 7 to 15.
- Productivity. The program includes the most effective basic exercises for each individual section of the chest. Thanks to this, the rate of breast mass gain increases.
Conclusion: Such a mass training program rationally uses time and effort and at the same time allows you to pump up large, wide and well-developed breasts.
Conclusion
I hope that the story about my chest training program will be interesting and useful and will allow you to simultaneously significantly increase the volume of your chest and improve their shape. May the force be with you. And the mass!
How can beginners build massive breasts? Try these 5 great workout programs for building chest muscle and find out for yourself.
A Beginner's Guide to Building Pecs
Do your chest resemble more of a sheet of plywood than the mountain of muscles you've always dreamed of? Do you spend endless hours doing bench presses but your chest size isn't increasing? Have you already begun to think that you are simply not destined to have developed ones? Stop it immediately, you are wrong.
I can't promise you that you will ever have breasts like the great Arnold Schwarzenegger, but I can promise you that if you listen to me, you can develop your breasts to impressive sizes.
Later in the article I will tell you about the anatomy of the chest, its function, location in the body and some exercises for each part of the pectoral muscles. Finally, and exactly what you've been waiting for, I'll share with you five of my favorite workout routines that will help you turn your flat chest into ripped muscles.
Anatomy of the Breast
The chest consists of two muscles that work together to chest. These muscles are the pectoralis major and pectoralis minor. Typically, the pectoralis minor muscle is located directly below the pectoralis major muscle.
Location:
Starts in the inner half of the clavicle, passes through the sternum to the axillary fossa (humerus).
Functions:
Performs 3 different functions:
- Rotates the shoulder
- Raises and lowers the arm to the sides
- Performs an arm wrestling move
Exercises:
Barbell press and dumbbell swings
The barbell bench press is an excellent workout for the midsection. pectoral muscles
Although the chest is made up of a single muscle mass, it must be trained as if it were made up of three parts. The upper, middle and lower parts of the chest are better pumped depending on the angle at which the exercises are performed.
The upper chest develops best when performing exercises on a bench at an angle of 30-45°. For example, barbell and dumbbell presses or incline dumbbell flyes are great exercises for pumping up your upper chest.
The midsection of the chest receives the best stimulation if the exercises are performed on a flat bench. For example: barbell and dumbbell presses or raises and raises with dumbbells on a horizontal bench perfectly train the middle section of the pectoral muscles.
The lower chest is best trained with exercises performed on a bench with a reverse incline (30-45°). For example: barbell presses and dumbbell presses or incline flyes with dumbbells are great for increasing the size of your lower pecs.
I find that all sections of the pectoral muscles respond best to low (4-6) to moderate (8-12) reps initially. I very rarely turn it on a large number of repetitions for beginners, as I think that more heavy weights help lay the solid foundation that beginners need. I also believe it's best to focus on free weights when starting out, especially if chest is your thing. weakness. In my opinion, free weights They develop the pectoral muscles much better than exercise machines.
Now that you understand what muscles make up the pectoral musculature and are aware of their functions, location, and the exercises needed to grow them, let's look at some workout programs that will help you increase chest size.
All exercises must be performed exactly according to the rules, because incorrect execution of exercises becomes a habit that will haunt you and prevent you from achieving great results, or in the worst case, lead to injury. So first, read the section.
My 5 Favorite Workout Programs for Building Chest Muscles
Upper pectorals day
- : 3 sets of 8 reps
Day of the middle part of the pectoral muscles
- : 3 sets of 4-6 reps
- : 3 sets of 8 reps
- : 3 sets of 8-12 reps
- (lowering should take 5-10 seconds): 3 sets of 12 reps
Lower Pectorals Day
- : 3 sets of 4-6 reps
- : 3 sets of 8 reps
- : 3 sets of 8-12 reps
- (lowering should take 5-10 seconds): 3 sets of 12 reps
Barbell Day
- : 3 sets of 4-6 reps
- : 3 sets of 4-6 reps
1. Set of three push-ups
This complex will help pump up all parts of the pectoral muscles one by one. Lifehacker analyzed each of these exercises in detail in.
- Do push-ups with your feet elevated. This exercise provides stress on top part pectoral muscles.
- Immediately after this, do push-ups on the floor with your arms wide. The arms are positioned at the same level as the shoulders. This type of push-up will pump up the middle part of the pectoral muscles.
- The last push-up in the complex is with your hands on a hill. It provides stress on the lower part of the pectoral muscles.
If you want to complicate the complex, put a backpack with dumbbells or other weights on your back. The main thing is that the backpack fits tightly to your back and does not move during push-ups. A tourist one, which is fixed on the body with the help of additional fasteners, is well suited.
2. Push-ups with body weight on one arm
This exercise is much more difficult than classic push-ups; it provides a serious load on the pectoral muscles, but requires training and arm strength.
- Stand in a lying position, shift your body weight towards your right hand.
- Lower yourself into a push-up and at the bottom point transfer your body weight to your left hand.
- Push yourself up, leaning primarily on your left arm, and then return your body weight to right hand and repeat the exercise.
- Repeat the approach with the other hand. In the second approach, lower yourself with emphasis on your left hand, and rise with emphasis on your right.
3. Raising arms on the floor
For this exercise, you will need a fairly slippery floor - tile or smooth linoleum - and two towels or pieces of cloth.
- Stand in a lying position, place your hands on towels.
- Carefully spread your arms out to the sides as wide as possible so that you can then stand up.
- Collect your hands, taking the starting position.
Perform the exercise as consciously and carefully as possible: spread your arms only to the width from which you can rise.
4. Lateral push-ups
- Lie on the floor on your right side, place your right hand on your left shoulder, and place your left hand on the floor in front of you.
- Push yourself upward with your left hand so that your body rises from the floor. The pelvis remains on the floor.
- Lower yourself to the floor again and repeat the exercise.
- Repeat on the other side.
5. Dips
For this exercise you will need parallel bars. These complexes are sold with a horizontal bar and parallel bars for home use, on which you can perform many exercises. If you are not in the mood to spend money, you can find bars for any sports ground or a school stadium.
- Jump onto the bars and keep your body weight on straight arms. Lower your shoulders, cross and slightly bend your legs.
- Lower yourself down, bending your elbows, until your shoulders are parallel to the floor or slightly lower. Try to keep your elbows close to your body, pull your shoulders back and down, and squeeze your shoulder blades.
- To work the pectoral muscles and not the triceps, tilt your chest slightly forward during push-ups - at an angle of about 30 degrees.
- Push yourself up, tensing your abs, and repeat the exercise.
Exercises with free weights
1. Dumbbell Bench Press
- Lie down on a bench or the floor if you're working out at home, and hold dumbbells in your hands with your palms facing each other.
- Extend your arms in front of you.
- Extend the dumbbells so that a right angle is formed at the elbow.
- As you exhale, press the dumbbells up and repeat the exercise.
- While performing the exercise, press your lower back to the floor, do not arch your back.
2. Dumbbell flyes
This exercise works the pectoral muscles well and does not involve the triceps.
- Lie on the floor on your back, pick up dumbbells and lift them in front of you.
- Extend your arms, slightly bending your elbows, wide enough to touch your elbows to the floor. Do not bend your elbows too much so that the pinch does not turn into a dumbbell press.
- As you exhale, bring your arms in front of you and repeat the exercise.
If it is possible to perform the exercise on a bench, use it. This will increase your range of motion and allow you to better stretch and load your pectoral muscles.
3. Semicircle with dumbbells
- Lie on the floor or bench on your back, grab dumbbells with an overhand grip and hold them next to your hips.
- Move your arms, slightly bent at the elbows, over the sides of your head, turning your palms up.
- Bring your arms back along the same path, connecting the dumbbells at hip level.
- Perform the exercise without stopping at the extreme points: as soon as you put your hands behind your head, immediately return them back, touch the dumbbells to your hips - immediately start a new semicircle.
Resistance exercises
For such exercises, you will also need a vertical stand or handle to hook it onto. Resistance bands can be purchased at any sports equipment store.
If you work out at the gym, these exercises can be performed in a crossover.
1. Lateral pull of the expander
- Secure the resistance band at shoulder level, stand with your right side to the counter and take the loop in your right hand.
- Overcoming the resistance of the expander, move your hand forward. The final position is opposite the chest or opposite shoulder.
2. Lunge Row
This exercise works the lower head of the pectoral muscle.
- Secure the resistance band just above shoulder level.
- Take the loop in your right hand, step back a little, stretching the expander, and turn your right side towards the counter.
- Lunge forward with your left leg, place your left hand on it to make it easier to maintain the position.
- In the starting position, the right arm with the expander is extended to the side and slightly bent at the elbow.
- Overcoming the resistance of the expander, move your right hand forward and down so that at the end point it is located above the bent knee.
- Return your hand to the starting position and repeat.
- Perform the exercise with the other hand.
3. Two-arm row
This exercise will work the middle and upper parts of the pectoral muscles.
- Secure the expander at hip level, grab the loops with both hands and turn your back to the rack.
- Step away from the rack while pulling on the resistance band.
- Take a step forward and transfer about 70% of your body weight to your front leg.
- Raise your shoulders until they are parallel to the floor, bend your elbows at an angle of 90 degrees - this is the starting position.
- Overcoming the resistance of the expander, move your arms forward and up so that the palms of your outstretched arms are at face level.
- Return your hands to the starting position and repeat.
4. Push-ups with an expander on the back
This is a regular push-up, made more difficult by using an expander.
- Take the resistance band by both ends, passing it behind your back.
- Stand in a lying position, pressing the ends of the expander to the floor.
- Perform push-ups against the resistance of the expander.
As for the number of approaches and repetitions, choose it yourself based on your capabilities, the resistance of the expander or the weight of the dumbbells. The main thing is that the last two or three times in the approach are really hard for you.
And don't forget about food! Even the most rigorous workouts will not help build voluminous pectoral muscles if you don’t have them in your diet.
