How to quickly pump up the upper pectoral muscles?
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Many amateur athletes and beginners can notice problems with the build-up of the upper part of the pectoral muscle. This is due to the fact that many do not know about some features of this muscle. The whole point is that the top, bottom and middle of the chest have a different innervation and therefore they need to be shaken separately.
The well-developed upper part of the chest gives the male figure athleticism and power. It always looks impressive, regardless of whether you went to the beach or just put on a tight T-shirt. By the way, it is this part that grows fastest, since it does not require particularly complex exercises.
Why do the upper chest muscles lag behind?
Before quickly pumping the top of the pectoral muscles, you need to understand why, the reason for their lagging behind other parts of the pectoral muscles.
You need to know this in order that in the future, you will not do those exercises relieve muscle pain that will pump only certain parts of the chest, making your breasts formless and disproportionate.
In this bench, the muscles of the upper chest do not sway and therefore they are so far behind in comparison with the lateral and lower parts of the chest.
With push-ups, there is a similar situation, because this is also an exercise, from which all beginners begin.
See also: Training program for the ectomorph
Most visitors to the gym have some stereotypical thinking, which is that the beautiful and large breasts can be pumped up, only by doing a bench press on a vertical bench.
Unfortunately, this is a profound error, and in order to really pump up a beautiful breasts, in addition to vertical presses, it is also necessary to carry out other exercises.
Exercises on the upper chest
Bleeding the top of the chest includes a special set of exercises, for which you will only need barbells and dumbbells.
Exercise of the top of the chest should occur with high intensity, as well as recoil.
- Bench press lying on an incline bench;
- Press the dumbbells on the reclining bench;
- The dumbbell is lying on an incline bench.
Bench press lying on an incline bench
Exercise is a classic bench press and the difference is only in the level of the bench’s angle.
Exercise has several advantages, which are related to the fact that the load of the triceps decreases, and the work of the pectoral muscles, on the contrary, increases.
Technique of execution:
- Lie down on a bench 30 degrees and take the bar on the width of your shoulders
- Lower the bar to the level of your nipples, then slowly lift up.
Do not try to lift the weight that you raised on a vertical bench, since in a press with an inclined bench, the chest and the front deltas are involved.
Do an exercise ranging from 7 to 12 repetitions for 4 work approaches.
Watch your breathing carefully and take a breath while lifting and exhaling while lowering the bar.
Dumbbell bench press lying on an incline bench
Exercise is inherently the same as the previous one, but in terms of efficiency, it is much better.
This is due to the fact that lifting dumbbells is much harder than lifting the bar, therefore, the release of testosterone in the body increases.
THE REASON IS THAT ALL BEGINNING BODYBUILDERS START WITH A CLASSIC BENCH PRESS LYING ON A VERTICAL BENCH.
Due to the fact that dumbbells do not have a connecting neck, they are much heavier to lift and because of this difficulty additional stabilizer muscles are included.
Technique of execution:
- Lay down on a bench 30 degrees and take in hands two dumbbells
- Slowly lift the dumbbells above you, then slowly lower them
At the top, try to make sure that your dumbbells touch each other with pancakes.
Also, at the top, do not fully straighten your hands.
At the lowest point, try to maximally stretch your pectoral muscles.
Do a dumbbell press between 7 and 12 repetitions for 4 sets.
Exhale when lifting and inhale when lowering the dumbbell.
Dumbbell alignment lying on an incline bench
Exercise is very good in order to make the upper breast beam more prominent and prominent.
This pumping the upper chest, also requires dumbbells and a bench set at 30 degrees.
Technique of execution:
- Take light dumbbells and lay down a bench 30 degrees
- Put dumbbells in front of you, and slowly spread your hands to the sides to the possible bottom point
- From the bottom point, slowly move your hands with dumbbells up until the moment when the dumbbells will rest against each other.
At the bottom point, try to maximally stretch your pectoral muscles so that they are more prominent.
At the top, try to keep the dumbbells to each other for 2-3 seconds, so that your pectoral muscles are in a strained state.
Do an exercise in the range of 12-20 repetitions of 4 approaches.
How and how much to do upper pectoral exercise
Arrange strength training 2-3 times a week. If you swing all the muscles on each of them, include one exercise on the chest, if you arrange splits – 2-3 exercises on the day of pumping the chest.
To evenly pump muscles, alternate exercises. The bench press is great, but you should not do it at every workout, because there are other good options.
Choose your weight so that the last repetitions in the approach are difficult. If it is easy for you, and the muscles do not get tired, they will not grow.
Do not fly in the clouds during the approach: concentrate on the work of the muscle. It really helps A systematic review of surface electromyography analyses of the bench press movement task better to pump it.
Perform 3-5 sets of 8-12 reps. Do not get carried away by heavy weight. Especially at first, until you are quite fluent in technology.
How to pump the top of the chest at home?
Exercise of the top of the chest can occur both in the gym and at home.
Boot the top of the chest at home can be using special push-ups that can be performed in any conditions.
Push-ups on the upper chest should be done so that your legs are your your torso and your head.
In order to get into a similar position, you need to put your feet on any high surface.
Push-ups on the top of the chest can be done with the help of a bed, a bedside table or even a chair.
If you have no items in the apartment, then you can put your feet with an emphasis on the wall and in this position to push upside down.
Do push-ups of 20 repetitions for 4 working approaches.
In the future, you can do push-ups with a heavy briefcase, which will increase your progression of loads.
The upper chest muscles require a special approach. Therefore, if you want to pump up the upper chest, you should definitely include one or two of the above exercises in your training program that will help you achieve the desired results in the near future.
Frequency of training
Most often it is recommended to conduct training once a week. If your chest lags far behind, try to strengthen the exercises: practice twice a week, using the schemes suggested by us. And do not forget to increase the load according to your state of health. Grow weights – muscles grow!