A broad, bulging chest is the dream of most men who regularly work out at the gym. How should you train your pectoral muscles to achieve the desired results? Below we present all the most important issues related to this issue.
How is the chest built?
The muscles that make up the chest are attached to 12 pairs of ribs and the sternum, which are designed to protect internal organs from damage. In addition, they help with breathing and movement of the upper limbs.
The chest muscles include the pectoralis major muscle. It is located outermost, which makes it the most visible. Its shape is similar to a triangle. The pectoralis major muscle is responsible for lowering the arm, rotating it internally, as well as bringing it forward and medially. The pectoralis minor muscle is located just below it, supporting its work and lifting the ribs during inspiration, allowing the lungs to be filled freely with air.
Another element of the chest is the anterior cogitator muscle, which is partially covered by the pectoralis major muscle. It has a quadrangular shape and is located in the lateral part of the chest. The anterior cogitator muscle is responsible for inverting the upper limb and lifting the ribs during inspiration.
It is impossible not to mention here also the intercostal muscles, which are located between the ribs, connecting them to each other. They help in taking an inhalation.
Preparing for a chest workout
How do I prepare for a chest workout to make it both effective and safe? Before starting it is a good idea to check the mobility in the shoulder joints. This is a proven way to reduce the risk of injury. Moreover, it positively affects the ergonomics of the movements.
How to test the mobility of the shoulder girdle step by step? To do this, sit against a wall and bring your heels to your buttocks. Place the pelvis in a neutral position, keeping the natural curvature of the spine. Move your straight arms behind your head with your thumb pointing inward. Proper mobility is achieved when you are able to touch the wall with both hands.
Then you can move on to the warm-up, which should include both rotators and shoulder muscles.
Main principles of chest training
What should be remembered when performing chest exercises? If their development is our priority, this is where you should start your training. Perform multi-joint exercises first. You should increase the weight in each preliminary series until you reach the working series of a particular exercise. After demanding, intensive exercises you should gradually move on to easier and more isolated ones. When performing individual exercises, remember to control the movement precisely. The load should not be too high, as this can lead to muscle strain or tearing.
How often should I train my chest to achieve the desired results? Exercises for this muscle part should be performed at least 2 times a week. One training with higher intensity and lower training volume, and the second – with lower intensity and higher volume. This will allow for comprehensive development of muscle mass and strength of the chest.
It is recommended to perform chest series, each of which will include 3 to 5 repetitions. The breaks between them should be from 1 to 5 minutes. Each exercise should be repeated from 5 to 12 times.
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