It is not so easy to build pectoral muscles, however, this muscle group lends itself to training. There are several basic principles to follow for the best results.
Instructions
Step 1
The basic and most effective exercise is the bench press while lying down. The maximum load is created by the press with a wide grip, but at the same time the lats and triceps are less involved - they are better worked out with a narrow grip. Use an incline barbell press to work your upper pectoral muscles.
Step 2
Perform dumbbell breeding on a horizontal bench. This will help to work out the upper and outer chest in a quality manner. To work out the lower and outer parts, practice push-ups from the floor and on the uneven bars, with the maximum amplitude spreading your elbows to the sides. Pull-ups on the bar will be useful
Step 3
Increase the load gradually, bringing up to 20-25 push-ups in one run (do 2-3 sets in total), the same number of lifts and dilutions. Some experts recommend a different scheme: 10-12 sets of 6-12 exercises each for the entire workout, counting both the press and the dilutions. If you immediately give significant loads to the chest muscles, then muscle strength will increase, and volume and mass will remain at the same level, therefore strength exercises are performed when the muscles have already gained sufficient mass. Warming up the muscles is required; do not take long pauses for rest so that the muscles do not have time to lose tone.
Step 4
But the pauses between the workouts of the pectoral muscles are best done long - at least 3 days. Muscle grows during rest, not during work, and it takes time for them to recover. During this period, they do not need to be trained, otherwise the growth of muscle mass will be suspended. Limit yourself to two workouts per week.
