Powerful pectoral muscles – training strategy

In order to pump up a powerful chest, a beginner must first study the anatomy and biomechanics of the work of all pectoral muscles, which consist of several layers located at different levels and with different fiber geometry.

Often, gaps in the knowledge of anatomy interfere with the proper execution of exercises: it is difficult to use a certain set of pectoral muscles at work if their existence is not known. That’s why it’s extremely important for expressing milk to understand exactly how it works.

Pectoral Muscles – Anatomy

Anatomically, the pectoral muscles are divided into several groups. The pectoralis major muscle is at the top level and the pectoralis minor muscle is at the bottom level. In addition, the serratus muscles (located under the armpits) and the anterior part of the deltoid muscles are involved in the work of the chest.

The pectoralis major muscle has an upper and lower head. The fibers of the upper part of the chest take part in the work when they are diluted and lift the arm from the bottom up, while the lower part of the head is loaded when the arm is stretched forward (or to the side) is brought to the body.

In practice, we are talking about changing the angle of the bench when performing bench press exercises. For example, the head-down bench press increases the load on the lower chest. Similarly, block information works when the arms move in a plane below the shoulder line.

Safety rules

Pumping and increasing the mass of the pectoral muscles involves training for hypertrophy, that is, the use of a relatively heavy working weight and a low number of repetitions of the exercise. This requires both perfect adherence to technique and the help of a belay partner.

In addition, since the load in the exercises on the chest also falls on the shoulder joint, it is important to monitor his work. Avoid excessive twisting of the hands, as well as sudden movements. If you feel discomfort in your shoulder or elbow, stop exercising immediately.

Chest training – rules

Chest muscles are one of the most complex muscle groups. Therefore, for a good chest workout, it is important to use not only core exercises, but also isolation (and stretching) exercises that work the muscles from different angles.

Also, the chest should be pumped no more than 1-2 times a week, performing a total of no more than 4-10 repetitions of various exercises per workout. Typically, we talk about a heavy exercise (for example, a bench press or a chest press on a simulator) and two isolation exercises to work on form.

Strategy for beginners.

First, a beginner should learn to perform push-ups, focusing on developing the ability to engage the muscles. You can then move on to the bench press, gradually increasing the working weight. The next step is to include dumbbell isolation exercises in the program.

However, it is important to avoid the temptation to jump into isolation exercises too quickly to work on the shape of the chest; for these, the base strength level must be high enough. For example, you should easily survive a 40-50 kg bar at least 10-12 times.

Training program – 10 weeks

Starting this week, we’ll move into a full triple split: in each of the three workouts, you’ll need to pump a certain muscle group. Also make sure there is at least one full day of rest between training days for recovery:

Workout A – chest muscles

  • T-pumps – 3 x max.
  • Bench press – 3 x 4-6 (plus 2 warm-up sets)
  • “Bike” in the press – 3 x maximum
  • Uneven Bar Pushups – 3 x 10-12
  • Lateral raises with dumbbells – 3 x 10-12
  • Triceps French Press – 3 reps 8-10
  • Barbell Bicep Raises – 3 x 8-10
  • Hanging Leg Raises – 2 x 10-15

Workout B – legs and abs

  • Regular grip pull-ups – 2 x 10-15
  • Dumbbell Squats: 3 x 4-6 (plus 2 warm-up sets)
  • Barbell Sock Raises – 3 x 10-15 (superset avec squats)
  • “Planck” for the press – 3 x maximum
  • Deadlift – 2 x 4-6 (plus 2 warm-up sets)
  • “Planck” for the press – 3 x maximum
  • Front Squats – 3×7-9
  • Hanging Leg Raises – 2 x 10-15

Workout C – Back

  • Dominated – 2 x 10-15
  • Waist Dumbbell Row – 3 x 4-6 (plus 2 warm-up sets)
  • Sweater – 3 x 10-12 (overall with belt)
  • Push-ups from the floor – 2 x 10-15
  • Standing dumbbell press – 3 x 6-8 (plus 2 warm-up sets)
  • Maillot – 3 x 10-12
  • Reverse Grip Upper Block Pulldown – 3 x 8-10
  • Barbell Bicep Raises – 3 x 8-10
  • Lateral raises with dumbbells – 3 x 10-12

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