Basics of training chest muscles

In my opinion the chest is not the most important muscle, but the one that receives the most questions. It is considered the most beautiful muscle, which we try to develop completely by any means. I’m sure some of you are thinking about biceps, but this time we’ll talk about chest.

Chest muscle training

Everyone wants large, well-developed breasts. Inexperienced athletes very often make the mistake of doing endless repetitions of barbell presses, snatches and other exercises, thinking that this will give them a perfect chest. You can also hear explanations that all this is for strength.

I think the whole secret is in the basics. Without sweat, blood and hours of fighting iron, you won’t have big muscles. There are no deviations or exceptions. Some are genetically gifted, others are not so lucky. Be that as it may, hard work and dedication are the most important factors.

The thorax is made up of two main parts: pectoralis major and pectoralis minor. To stimulate the chest, two fundamental movements are enough: pressing and pulling. If you want the key to your training, it’s pressure. The more weight you can press, the more chest cells you will recruit. There are no substitutes for the barbell, dumbbell presses, or parallel bars. These are fundamental exercises that absolutely must be included in your training. Leave all the rope pulls and chest pulls for pencil pulls, real men train with real weights. You don’t have to eliminate all of these exercises from your workout, but don’t focus too much on them.

As I said before, there are no secrets, magic formulas or killer techniques that will make your breasts grow. Make friends with simple pressures, prepare for overload and progress. If you do this, I guarantee you great progress.

Basic exercises for chest training

Horizontal/angled/upside down barbells
The standard barbell press is the foundation of any effective chest workout. This is a great combination of movements that allows you to lift the heaviest weights as wide as possible. Oblique pressure emphasizes the upper chest, while downward pressure with the head emphasizes the lower chest. Horizontal pressure affects the top and bottom equally. I highly recommend adding this exercise to your workout.

Horizontal/angled/upside down dumbbell press
The dumbbell press is another key and effective exercise for developing your chest. The main advantage is a much more natural range of performance compared to barbell presses, so there is less risk of damaging your shoulders. The only drawback is the lower weight than when working with a barbell. Overall, the dumbbell press is a great exercise that stimulates the pectoral muscles very well.

Parallels
One of the wonderful exercises, but often simply forgotten. When performing this exercise, be sure to keep your hands wide and lean forward so that the triceps are subjected to as little stress as possible. If it’s too light, add extra weight using a weight belt or something similar. This is a great exercise for developing the entire chest.

Robbery
An isolated exercise for the pectoral muscles that does not allow the use of very heavy weights and limits muscle overload. Often used to spice up your workout and change up your routine. I would definitely save this exercise for last, concentrate all my strength on presses or parallel bars.

Peck-deck (butterfly)
It’s basically the same as looting, except it can be done while standing/lying/sitting. I would save it for the end of the workout or forget about it altogether.

Some example programs

Barbell press: 2 x 4-6
Dumbbell angle presses: 2 x 4-6
Parallels: 2 x 4-6

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Angled Barbell Press: 2 x 4-6
Parallels: 2 x 4-6
Dumbbell press: 2 x 4-6

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Dumbbell angle presses: 2 x 4-6
Parallels: 2 x 4-6
Dumbbell press: 1 x 4-6
Dumbbell rowing: 1 x 4-6

All sets should contain 4-6 repetitions and be performed to complete failure.

This is all you need to get perfect breasts. Nothing complicated, just the basics: precise execution of exercises, routine and high load, and nothing more. Good luck!