How to pump up the upper chest muscles - exercises

A well-developed upper 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-fitting T-shirt. By the way, it is this part that grows fastest, since it does not require particularly difficult exercises.

Exercises for pumping the upper chest

To pump the top of the chest, you need to study 6 exercises:

  • Bench press at different angles.
  • Breeding dumbbells at an angle of 30 and 45 degrees.

  • Dumbbell bench press at the same angles.
  • Reduction of arms in the crossover (arms above the parallel).
  • Dips. This exercise is more focused on the study of the bottom of the chest and its external part, but do not let it bother you. We will do it, as it is very effective for a comprehensive study of muscles.

  • Push-ups from the floor upside down.

How to pump up the upper chest muscles - exercises

The correct technique for each exercise

Before training, do not forget to stretch yourself and do a preliminary stretching!

Bench press

We need an inclined bench, bar stands and the bar itself. Exercise can be performed at home. Here the weights are not as large as in the case of the classic bench press.

The first approach will be a warm-up with an empty bar (its weight is about 20 kg - this is a lot for girls, just right for guys):

  1. We put the backrest tilt 30 degrees.

    We lay down so that the bar was exactly above the eyes.

  2. We take the bar wider than the shoulders with our hands. The width of the grip is determined as follows - lower your arms from this position with your elbows down, the angle between the forearm and shoulder should be about 90 degrees. The grip is circular, you do not need any one-sided grip when the bar can slide down on your stomach.
  3. Feet rest on the floor.

    Raise the bar to the maximum possible straightening of the hands and lower it to the neck. It was a breath.

  4. On exhalation, we return it to the highest point. Do 15 reps with an empty bar, then proceed to working approaches.

If you are a girl, take a lighter neck.

For you, dear ladies, there are always vultures weighing 4, 6, 8 kg, etc. They are rubberized and multi-colored.

The nuances that cause errors:

  • Do not lift the pelvis during exercise. It is glued to the bench.
  • The chest is slightly bent forward, in the lower back there is a natural deflection.

    No bridges need to be done, otherwise you will unfold the body in the position of a classic bench press. The meaning of the tilt is lost.

  • The legs are apart and the heels rest on the floor. It happens that beginners, having seen enough of the strange video tutorials "how to build muscle," keep their feet on weight. At any time, they may fall to one side of the bench.

    We understand that they also want to pump up the press, only this is done separately. Without a bar.

  • We perform smoothly, without jerking.
  • Lower the barbell to the neck. On the chin or chest - not.

    It is important for us that the upper part of our pectoral muscles works!

  • We do not take our heads off the bench. We look up, and not right-left.
  • Always lock the bar. If during training the pancake falls or moves to the edge of the neck, the approach will be wasted.

We select the working weight so that it is hard to work, only in this case we can pump something.

We do this version of the exercise after the classic bench press, or on our own - 3-4 sets of 8-10 reps. We approach the working weight gradually. If necessary, call your partner to insure.

Breeding dumbbells

We set the same angle of inclination of the bench. We lie down on it in the same way as with the bar press:

  1. The movement of the dumbbells occurs in a plane perpendicular to the floor.

    Elbows look down.

  2. We stretch as much as possible, lowering our hands with dumbbells.
  3. Hands are slightly bent during movement and almost straighten at the top point (do not bend them to 90 degrees, you can not do the exercise with straight arms).

We extend our arms on inhalation, and reduce them on exhalation. The weight should be such that you can do 3 sets of 12 times in the right technique.

Dumbbell bench press

Disagreements arise here. Some trainers offer to do the same as with the barbell, but with dumbbells. Others say you need to take your elbows a little closer to the body, so that the load on the front deltoids increases.

We offer a compromise: move your elbows a little closer to the body from the position when you press the bar at an angle. We do 3-4 sets of 10 times.

Reducing the arms in the crossover

Perhaps the most difficult exercise is technically the most difficult:

  1. We set the necessary handles to make it comfortable to hold hands.
  2. We stand between them. We take our palms forward by the arms and bring them together on slightly bent arms at chest level.
  3. Here is a nuance - if you lower your hands, the top of the pectoral muscles will no longer work.
  4. Hands at the final point of information should slightly go behind each other, as if you crossed them.

Exercise is a little easier than the dumbbell option, so here you can perform a little more repetitions - 3-4 sets of 10-12 times.

Dips on the bars

The warm-up approach should be without weight. If there is such a possibility, move the bars so that the distance between them is somewhere 10 cm wider than your shoulders on each side.

The nuance is this - when pushing up we make a “boat”. That is, we deflect the legs back.

When moving from the bottom up, you seem to emerge from under the water. This will shift the load from the bottom to the middle of the chest.

We do 3-4 sets of 15 times without weight or the same number of sets, but already 8 repetitions with weight. If desired, you can make a ladder, reducing the number of repetitions from approach to approach, and increasing the burden.

Push-ups from the floor upside down

The most convenient option for raising the chest at home.

Take a stool or sofa. We accept an emphasis lying, hands slightly wider than shoulders, fingers look forward. We put our feet on a stool.

So you are standing on a slope. Head below legs.

We do 3-4 approaches 10-15 times.You can do more - do it. Not fundamentally, all the same without burdening.

We fall on the inhale, rise on the exhale. Chin almost touching the floor.

Combinations of exercises

We gave you an example of 6 different exercises for pumping the upper chest area. Perform them in one day, of course, is not necessary. When working "to failure" you simply overwork, but there is no sense from such a training. Therefore, in order to faithfully pump up the top of the chest, choose three exercises in one workout:

  1. Bars, bench press at an angle, dilution at an angle.
  2. Bench press, dumbbell bench press, dumbbell breeding.

  3. Bench press, breeding, crossover.

Push-ups go on their own in order to pump up the chest at home.

Do not forget to do warm-up approaches! By the way, you can alternate breeding 30 and 45 degrees.

Food and sleep

Without a normal amount of BJU and sleep, pumping the chest from above will be very difficult. Remember this.

Eat plenty of protein, vitamins, and unsaturated fatty acids. Sleep stably for 7-9 hours a day. Exercise gives little without proper nutrition and sleep.

Frequency of training

Most often it is recommended to conduct training 1 time per week. If your breasts are lagging far behind, try strengthening your classes: exercise twice a week using the schemes we have proposed.

And do not forget to increase the load in accordance with your well-being. Weights are growing - muscles are growing!



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