The best exercises for the pectoral muscles

A well-developed breast has long been considered a symbol of strength, courage and strength of a man. This tradition is relevant even now, because every man dreams of an attractive masculine body that gives self-confidence, gives strength and multiplies the chances of pleasing his beloved woman. Men, no matter what, try to improve their body, bringing it to the athletic ideal.To achieve this goal, today there are effective exercises for the pectoral muscles for men, thanks to which there is not only breast training, but also for the growth of muscle mass. But before starting training, it is necessary to delve into the aspects of athletic complexes, learn the opinions of professionals and study the anatomical structure of the pectoral muscles.Gym or home trainings?A set of exercises for the pectoral muscles for men at the initial stage can be used at home. When the chest muscles get stronger, you can go to the gym for more intense workouts and high loads in order to achieve great success in this direction. Even the most effective exercise for the chest will not give quick results, so you need to tune in to the long-term construction of a beautiful body and develop pectoral muscles. Only with the help of fruitful training can you achieve results. In this case, diligence and patience will help, because the long-awaited effect will not come quickly.At the initial stage, you will only need a pair of dumbbells weighing about 20 kg and possibly an expander. Basic exercises for the pectoral muscles can be easily performed at home, but to increase efficiency, simulators and a good gym will soon be needed. In order for the training to be as safe as possible, it is necessary to warm up the muscles, warm up. These are exercises for the muscles of the neck, head, chest, trunk and limbs, you need to give the body the opportunity to wake up and get ready for intensive work.There is a lot of controversy about the correctness of performing a set of exercises for the chest, but there is proven information about a competently structured training that will be as effective and productive as possible. The effectiveness of training the chest muscles does not depend on the frequency of training and countless approaches, because in this way you can harm the muscles and drop out of the program for a long time. Muscles need to rest and recover, so you do not need to exercise daily.There are recommendations that will simplify the implementation of exercises for breast development:- Chest exercises should not affect the triceps at the same time, so it is necessary to plan the days of performing both exercises correctly. This distribution will allow the muscles to rest, but they will not have time to adapt to a certain load. On different days, the effect on them will change, which will contribute to a better growth of muscle mass.- For beginners, it is better to choose a two-day complex for the chest muscles in a week, which will create an optimal balance.- Training the chest muscles is about 5 exercises of 4-5 sets, for beginners, several approaches and fewer exercises will be enough. If your pectoral muscle training is aimed at increasing strength - this is about 6 times, to increase the pectoral muscles - about 10.- Basic exercises for the chest will be the most effective with the growth of muscle mass. Use the classic bench press, push-ups. More experienced weightlifters can use isolation exercises, but they are too traumatic for beginners.- Give preference to horizontal bench press, it is the main one in the complex of exercises for the development of pectoral muscles.The correct technical exercises for the chest muscles are barbell presses and various push-ups. For tangible results, and so that you do not waste energy on the simulator or at home, it is necessary to follow the correct technique of training.Bench presses are the best exercises for the pectoral muscles for men of various complexions, besides they are universal and cannot be performed without the help of a simulator. These exercises to increase the chest muscles are suitable for men who are just starting their first steps in the world of sports.These exercises are performed on a bench press, with which the direction of the load is adjusted. You can tilt it so that the head is higher than the legs or vice versa. In the first case, the load is directed to the upper chest, and in the second - to the lower.Classic push-ups The best exercises for using muscles and chest at home are classic push-ups, they are performed without a simulator and going to the gym is not relevant. They involve not only the pectoral muscles, but also various parts of the body. To enhance the effect, additional weight and weights are used.The bars are very similar to the previous exercises for men for the sternum muscles, they also do not need a simulator, and you can practice on any sports ground or stadium, because the bars are not uncommon. But in order for the pectoral muscles to be pumped, the norm between the bars is 70 cm, otherwise the exercises will not act on the muscles of various parts of the chest, but on the triceps muscles.A dumbbell set of exercises with dumbbells involves a variety of exercise options. This may be a dilution of the arms or chest presses, but not as with a barbell, contributing to the development of the muscles of the upper thoracic region. All movements with a large weight are carried out smoothly and without jerks, otherwise the effect will not be 100%. It is also important to observe proper breathing: exhale - during exercise, inhale - during muscle relaxation. For dumbbell exercises, you can use a bench to pump the pectoralis major muscle or perform training while lying on the floor or mat.Crossover For this training, you need a simulator, which is available in almost all modern gyms. With the help of power reduction of hands using a rope, muscle mass begins to grow quite quickly. The internal department and the lower part of the chest are pumped. These exercises are effective for those who have not received the desired result from alternative exercises with weights. But it's better to start small and move on to crossovers with accumulated training experience.A pool for this type of activity also requires a gym with a simulator. During the training, almost all the muscles of the pectoral muscles are involved, because it is universal and suitable for everyone who wants to have a beautiful inflated body.In addition to a well-structured set of exercises, it is important to observe a rational diet and a full rest. Since a large amount of strength and energy is spent in the process of strength training, the food consumed daily should make up for this balance. It is necessary to focus on fractional nutrition, frequent and in small portions. The diet should be dominated by protein products, complex carbohydrates, vegetable fats, fiber. The daily diet should be provided with poultry meat, low-fat varieties of fish, fresh vegetables, legumes, cereals, dairy products. Following these rules, you will very quickly build up the desired relief and tighten your body.Training or nutrition alone will not be enough, it should be coordinated work on all fronts.In addition to a beautiful muscular body, you will get good health and immune protection, because a sports person feels differently after classes. He has more strength to achieve his goals, his mood improves, he does not have free time for negative thoughts.It is necessary to correctly calculate the load, the time of classes, reduce the breaks between approaches and alternate the load on different muscle groups without straining them daily. Full rest and sleep will help to restore the spent strength. It is not necessary to spend time and finances on visiting the gym, for a start, home trainings with the use of improvised tools and minimal equipment will be enough. 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