Guide to breast training

muscle building

This is a guide for yours chest workout, It is divided into five chapters.

In the first part you will get to know interesting facts about the anatomy of the chest muscles. Subsequently, the second paragraph deals with the different parts of the breast. The third part lists the most popular training exercises in a nutshell. In the fourth chapter, various workouts await you for your breast training. Finally, it is summarized again, what you should pay attention to when breast training.

BESTSELLERS
34.90 VAT included
action
36.00 26.90 VAT included
NEW
29.90 VAT included
*Neuer Geschmack*
24.90 VAT included
23.90 VAT included
*Neuer Geschmack*
27.90 VAT included
NEW
24.90 VAT included
*Neuer Geschmack*
24.90 VAT included

1. The anatomy of the chest muscles

The anatomy of the chest muscles is easy to understand. If you know how it works, you will be able to better understand your breast training in front of the inner eye. The breast consists of these two muscle groups: the big and the small breast muscles. The big pectoral muscles are connected to the humerus of the arms near the shoulder joint. They run on both sides over the front of your upper body to the sternum. The large pectoral muscle sits outside under the skin and is the visible part of the chest muscles. Of the small breast muscle is under his big brother. It is connected to the ribs as well as to the scapula. The task of the large pectoral muscle is to maneuver the upper arm up and forward, while the small pectoral muscle is responsible for pulling the shoulders forward. When bench press these two movements work together optimally. Once you understand how your two power plants work in your chest, you'll have a much easier time visualizing the movement. That's important, because it helps you get more out of one movement. You will notice it immediately if you do not do the exercises properly. You will steal a bad feeling. You will feel it and even remember that your breast training should bring results and is not intended for showy behavior.

2. The different areas of the chest muscles

In breast training, you are dealing with three different areas that all want to be trained to the same extent. Meant are the upper, the middle and the lower chest muscles, A uniform load is usually not given. The middle is preferably treated. Above is less trained. The lower chest usually lags behind in its development because many athletes neglect it criminally. The best exercises for the upper chest are the Incline Bench Press and the Coatings on the flat bench, There are different opinions about the angle of inclination of the bench for the oblique upper body workouts. With 45 degrees, most of the trainers are very well. Nevertheless, you should try different angles and watch how they affect your breast training and thus your muscle growth. However, too low an angle increases the center of the chest. If the bank is too steep, you will mainly train the shoulders.

The most famous breast training for the middle breast is the classic one Bench press with the barbell, This exercise is probably done by every strength athlete who trains in a gym. Unfortunately, this basic exercise of strength training is often misused for showing off and showing off. Too many discs are placed, resulting in a falsification of the motion sequences. There is no worse breast training. Let me tell you something: the weight is completely unimportant. Focus exclusively on the correct execution of the bench press. Incidentally, this applies equally to all other exercises in breast training in particular and in strength training in general. Another classic for a first class chest workout is the pushup, He can offer a variety of levels of difficulty with different hand positions and foot rests. From simple push-ups to one-armed handstands, everything is included. The lower chest frustrates many athletes a miserable existence. Above and in the middle, the chest is well trained and as round as it should be. If you look at the lower area south of the nipples, it usually looks quite different there. Such inequalities can also lead to bad posture and other domino effects. That will not happen to you, because you are now enlightened. You know how important breast training is also for the lower range. Therefore, train regularly negative exercises and dips, Both will optimally shape your lower breast. Also very effective are pushups, where you park your hands at the level of the belly button. Some cable exercises Also provide a good workout for the lower chest muscles.

3. Different exercises for breast training

Here is a list of the most common exercises: Breast training for the middle breast:

  • Flat bench press with barbell ("classic" bench press)
  • Flat bench press with two dumbbells
  • Fly with dumbbells on the flat bench
  • Breast pressing with dumbbells on a gym ball
  • Fly with dumbbells on a gym ball
  • Fly with cable on an exercise ball
  • Fly with cable on the flat bench
  • Flat bench press at the Smith Tower
  • Butterfly with handles on the machine
  • Butterfly with shoulder pads on the machine

Breast training for the upper chest:

  • Inclined bench press with the barbell
  • Inclined bench press with two dumbbells
  • Fly with dumbbells on the incline bench
  • Fly with cable on the incline bench
  • Incline presses on the Smith Tower
  • Coatings with the barbell
  • Coatings with the dumbbell
  • Covers with cable

Chest training for the lower chest:

(all exercises are done with the torso tilted downwards)

  • Negative bench press with barbell
  • Negative bench press with two dumbbells
  • Negative fly with dumbbells on the incline bench
  • Negative fly with cable on the incline bench
  • Negative bench press at Smith Tower

In addition - as already indicated - Exercises with your own body weight with and without additional weightswho can train all areas of the breast through different variants. The best examples here are the famous push-ups and the versatile dips.

4. Different workouts for your breast training

Workout 1 (3 sets each):

  • Inclined bench press with the barbell - 8 to 12 repetitions
  • Flat bench press with the barbell - 8 to 12 repetitions
  • Negative bench press with the barbell - 8 to 12 repetitions
  • Fly on the incline with dumbbells - 15 repetitions
  • Fly on the flat bench with dumbbells - 15 repetitions

Workout 2 (3 sets each):

  • Inclined bench press with dumbbell - 8 to 12 repetitions
  • Flat bench press with the dumbbell - 8 to 12 repetitions
  • Negative bench press with the dumbbell - 8 to 12 repetitions
  • Fly on the incline bench with cable - 15 repetitions
  • Fly on the flat bench with cable - 15 repetitions

Workout 3 (3 sets each):

  • Inclined bench press with dumbbell - 8 to 12 repetitions
  • Flat bench press with the barbell - 8 to 12 repetitions
  • Dips - 8 to 12 repetitions
  • Fly on the incline with dumbbells - 15 repetitions
  • Butterfly on the machine - 15 repetitions

Workout 4 (5 sets each with your own body weight):

  • Push up with your feet on the exercise ball - 8 to 12 repetitions
  • Classic pushup - 8 to 12 repetitions
  • Dips - 8 to 12 repetitions

Workout 5 (5 sets on the Smith Tower each):

  • Inclined bench press - 8 to 12 repetitions
  • Flat Bench Press - 8 to 12 repetitions
  • Negative bench press - 8 to 12 repetitions

Conclusion

You have to be fully present when doing breast training. The advice, however, applies to all muscle groups. In the first place is your mindfulness. The gym is designed for training and not giving. Concentrate on movement during chest exercise throughout the exercise. You have to feel every repetition and every phase of the movement in the chest. If not, you are doing something wrong. Maybe you are distorting the process because the weight is too high. If so, you also work with various other muscles. When breast training you have to think holistically. Train all parts of your chest equally. Many strength athletes make the mistake of favoring the middle. Bench press, however, is just one exercise of many. Especially the lower breast is often neglected. Lastly, you should enjoy breast training. Otherwise, the whole thing would make little sense. Use the knowledge that you have learned through this guide and start practicing proper breast training.