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.
To pump the top of the chest, you need to study 6 exercises:
Before training, do not forget to stretch yourself and do a preliminary stretching!
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):
We lay down so that the bar was exactly above the eyes.
Raise the bar to the maximum possible straightening of the hands and lower it to the neck. It was a breath.
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:
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.
We understand that they also want to pump up the press, only this is done separately. Without a bar.
It is important for us that the upper part of our pectoral muscles works!
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.
We set the same angle of inclination of the bench. We lie down on it in the same way as with the bar press:
Elbows look down.
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.
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.
Perhaps the most difficult exercise is technically the most difficult:
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.
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.
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.
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:
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.
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.
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!