Training of pectoral muscles in the gym for girls for weight, for weight loss

With age or after a sudden drop and weight gain pectoral muscles may weaken and lose firmness and elasticity. To restore their tone, it is necessary to perform a certain set of training exercises.

You can do this at home, but a visit to the gym will increase the effectiveness of physical activity thanks to the availability of a variety of equipment and the help of a professional trainer.

Due to what is the adjustment of the shape of the mammary glands

Adjusting the shape of the mammary glands through exercise is possible due to the properties of the muscle fibers that surround the breast. During training aimed at improving the shape of the chest, muscle fibers are torn, forming microtraumas.

After a certain time, such injuries heal, while forming new protein muscle compounds, which are called myofibrils. At the same time, the new muscles have a larger size and a different shape. This is due to the active synthesis of protein compounds, which must exceed their breakdown.

This effect is called supercompensation. Its essence lies in the fact that the newly formed fibers not only restore the previous muscle volume, but also exceed it.

There is also another point of view, according to which the change in the shape of the breast occurs not due to an increase in the volume of fibers, but due to an increase in the number of muscle cells. At the moment, there is no single proven opinion, but most athletes and coaches are leaning towards the first option.

However, in order for the shape of the breast to be corrected, the followers of both theories are convinced that in addition to exercising, you need to eat right and follow the training regimens, alternating with rest. Because the growth and adjustment of muscle mass occurs during the rest period.

Benefits of pectoral exercises for girls

Girls doing pectoral exercises in the gym has a number of benefits:

• the most effective study of the pectoral muscles, as well as the muscles in the arms;
• improving the appearance of the breasts;
• alignment of posture;
• reducing the risk of developing back diseases, including osteochondrosis;
• improving the body's endurance;
• visual tightening of the skin on the hands and improvement of muscle tone;
• reduction of chest fat and overall weight loss.

Also, the exercises that are part of the complex for the pectoral muscles can improve the work of the heart and blood vessels, strengthen the ligaments, and build muscle mass in the arms, shoulder girdle and chest.

Achieving such results is possible only thanks to an integrated approach, which includes adjusting nutrition, introducing a daily regimen and adding exercises aimed at working out other muscle groups.

Push-up exercises for girls in the gym

Training the pectoral muscles in the gym necessarily includes push-ups. They can be performed in different ways: from the floor, from the wall, from the knees, with weights.

Regardless of the modification of the exercise, it is recommended to start with 1 approach, including from 7 to 9 trunk lifts. At the same time, with each training day, the number of push-ups should be increased by 1 or 2, reaching 15 times, it is recommended to increase the number of approaches to 3, then weights can be used.

When doing push-ups, the following recommendations must be observed:

• for beginners, lifting the body from the knees is considered the best option for push-ups, thanks to this position, the total load on the spine is reduced;
• while doing push-ups, you need to draw in your stomach and keep your back straight without bending your lower back;
• returning to the original exercise, you cannot straighten the elbow joint to the end;
• the pectoral muscles should be kept in a tense state while lifting the torso.

In the event that there are any contraindications for performing this type of exercise, you need to consult a trainer.

Warm up

Warm-up is an important step in any workout because it generates the extra energy in the body that is required to complete basic exercises. Warming up also helps to reduce the risk of injury, due to the fact that the muscles and ligaments will be warmed up.

It includes 5 main stages:

The total pre-workout warm-up time is approximately 7 to 10 minutes.

Bench press bodybar on a straight bench

Training of the pectoral muscles in the gym is performed by pressing the bodybar in various positions. One of the most effective options is lying down. This exercise belongs to the category of strength and is well suited for building muscle mass.

Execution technique:

1. In order to take the original position, you need to lie on a straight bench and rest your feet on the floor;
2. Then you need to raise the bodybar up, holding it above the chest;
3. Next, the bodybar must be lowered down to the point at which it touches the chest. In this position, you need to linger for 1-2 seconds;
4. Then you should return the bodybar to its original position and also fix it for a few seconds.

The duration of the exercise is from 8 to 12 times within 3 approaches. You can gradually increase the number of approaches or repetitions.

Dumbbell option

Dumbbell press from a lying position to train the chest muscles should be performed in a wide amplitude, similar to an arc.This is necessary so that the pectoral muscles reach their maximum stretch and contract most effectively.

Dumbbell Bench Press Technique:

1. It is necessary to take a starting position, for this you need to sit on a bench, take dumbbells and put them on your knees.
2. Then lie on a bench so that the lower back is slightly bent, and at the same time raise your arms parallel to your shoulders, without unbending the elbow joint to the end;
3. From the starting position, you need to raise your arms with dumbbells up to the point at which the elbow joint is unbent, and fix so for 1-2 s.
4. Next, you need to return to the starting position and linger in it for a few seconds.

This trajectory of movement is considered the most difficult because it puts additional stress on the shoulder joint due to its unnatural position during training.

Bench press on a bench with an incline back

Training your pectoral muscles in the gym cannot do without a barbell press. One of the options for the exercise is to perform it on a bench with a tilted back. It is well suited for those who have just started going to the gym.

Such a bench press exists as a variation of push-ups from a horizontal surface. In this position, the upper part of the chest is involved if the back of the bench is raised up and the lower part of the chest if the back is down. The main task of the bench press is to build muscle mass.

Execution technique:

1. Lie on the bench and press the body to the bench, bend a little in the lower back and rest your feet on the surface of the floor.
2. Grab the barbell with a wide grip, remove it from the stops and, while inhaling, lower it to the lower limit point.
3. Fix the breath and the barbell for a few seconds.
4. On exhalation, raise the projectile to the extreme upper point.
5. Fix in this position for a few seconds.

When performing the exercise, the optimal number of repetitions is from 8 to 14 times in each of 3 approaches.

Dips on the uneven bars

This exercise is mainly aimed at working out muscle fibers, because it engages almost all muscle groups, and also differs from others in that the movements during its implementation are as natural as possible.

With this type of push-ups, the following are involved:

• arms;
• shoulders;
• back muscles;
• muscles responsible for stabilization;
• abdominal muscles.

Exercise technique:

1. Straighten your arms in support on the uneven bars (starting position).
2. Slightly tilt the torso forward and, while exhaling, lower the body, while bending your arms at the elbows.
3. Fix in this position for a few seconds.
4. Exhaling, raise the torso to the starting position.
5. Fix yourself in this position for a few seconds.

When doing this exercise, it is important that the bars are slightly wider than the shoulder girdle to reduce the risk of injury. It is necessary to perform actions with this type of push-ups slowly without unnecessary jerks. The number of repetitions from 10 to 15 every 3 sets. Weights can be used after the maximum amplitude has been set.

Dumbbell bench press on fitball

The lying dumbbell bench press is one of the most difficult exercises because you also need to hold your body to perform it. It uses not only the pectoral muscles, but also the spinal muscles, abs and legs. Exercise also requires balance, which forces a large number of muscle groups to work.

To take the starting position for the bench press, you must:

1. Lie with your back on the fitball, resting your feet on the floor and placing them shoulder-width apart and bent at a right angle.
2. Align the body in one straight line, for this raising the pelvis to the level of the body.
3. Raise the dumbbells over your head.

Exercise technique:

1. From the starting position, while inhaling, it is necessary to lower the arms with the elbow joint down to the maximum possible point.
2. Then you should, without keeping a pause, raise your hands to the starting point.
3. After the arms reach their highest point, the chest muscles need to be tightened.

This type of bench press is very difficult to perform and is only suitable for experienced people. Beginners should do it under the supervision of a trainer.

Press in a hummer

In the gym, a hummer press is often used as an exercise to train the pectoral muscles. It allows you to pump only the pectoral muscles in isolation. The loads that the muscles receive are very similar to those that he receives when doing the bench press. However, the hummer excludes the work of the serrated, trapezius and latissimus muscles.

Technique for performing a press in a hummer:

1. Before starting the exercise, you need to set the optimal weight.
2. Next, you need to lie on the bench, so that between it and the lower back there is a gap from the natural bending of the body. The machine levers should be at chest level.
3. Legs should be placed on opposite sides of the bench and rest against the floor.
4. Holding the handles of the hummer as you exhale, you need to squeeze the levers up to the maximum possible point.
5. On inhalation, you need to return your hands to their original position.

Press in a hummer should be performed in 3 sets of 15 reps.

Laying hands lying from the lower block

This type of arm spread is an isolated exercise and is more often than others included in training programs due to its effectiveness. During its execution, the shoulder joint is involved, while pumping the pectoral muscles.

Execution technique:

1. It is necessary to take the initial position: sit down and slightly bend your knees.
2. The dumbbells should be placed vertically on your knees and then lie down.
3. Raise your arms up above your head, leaving your arms slightly bent at the elbows, so that the dumbbells are located above the shoulders.
4. Then you should take a deep breath and spread your arms as far as possible and fix them like that for a few seconds.
5. Exhaling, it is necessary to bring your hands together so that the dumbbells touch, and fix the position for 1-2 s.

When performing the exercise, do not fully straighten your arms, because in this case, the risk of injury to the joint in the elbow increases. In this case, the back should remain flat to prevent the redistribution of the load on the lower back.

Ball exercises

To train the pectoral muscles, the fitball is used in 2 main exercises: push-ups and dumbbell press.

To perform push-ups, you need to place your arms slightly wider than your shoulders, and put your feet on the fitball. In this case, the body should form a straight line and be parallel to the floor. By performing push-ups from this position, you can adjust the angle of the body, while different muscles will be involved.

Those who have just started performing such an exercise can rely on the fitball not with their shins, but put it under the stomach. This will reduce the load.

To perform a dumbbell press, on the fitball you need to position the upper body, shoulders and chest, legs bent at the knees, rest on the floor and align the body. From this position, you should raise your arms with dumbbells. The projectile can be replaced with a bar or bodybar.

Rubber loop exercises

The rubber band can be used when training the pectoral muscles to increase the load to increase the effectiveness of the training... So, it can be used for push-ups from the floor, wrapping it around the back and holding the ends with your hands. Such measures will force you to apply more effort, because you will have to lift not only your body weight, but also stretch the tape.

Also, the rubber band can be used as an independent projectile. To do this, you need to wrap it around your back and stretch your arms forward, holding the ends of the tape. This exercise is called the upright press. In addition, the strap can be secured and stretched by hand at different angles, using different muscle groups.

How to quickly build pectoral muscles. Workout programs for the week

Training of the pectoral muscles in the gym allows you to correct the pectoral muscles in a short time. However, this may require different programs that involve burning fat, building muscle, or losing weight. Also, training can be combined, which includes different types of exercises.

Active fat burning

The fat burning workout program consists of 3 sets of exercises, which include:

Increased muscle mass

It is recommended to perform exercises to increase muscle mass less intensely than for weight loss, in repetitions from 6 to 8 times within 3-5 approaches.

Weight loss

Weight loss workouts should include exercises that strike a balance between losing body fat and building muscle. Well suited for beginner inexperienced athletes.

Combined workout

Combination training is aimed at maintaining general tone and includes elements of strength and cardio exercises.

Recommendations for girls for training

In order to maximize the effectiveness of training to correct the shape of the pectoral muscles and glands, the following recommendations must be followed:

• You cannot start training exercises without warm-up. Therefore, before the main exercises, it is worth doing a few simple ones, for example, turns or tilts of the head and torso. You can also take about 10-15 minutes. hold on an ellipsoid or treadmill to prepare the body.

• Complex exercises that require a lot of energy, for example, the bench press, should be performed at the beginning of the workout, while there is strength.
• Performing the bench press exercise, you must correctly set the height at which the bar will be located. It is advisable to position it so that during the grip the rocks are bent, forming an angle of 20 °. This is necessary so that when it is captured and prepared for the exercise, there are no difficulties with its removal.
• The bar should be gripped with a straight grip, while the hands should be held at such a width that the index finger is located on the inside of the extreme risk. This distance is usually wider than women's shoulders.
• When lifting the barbell, the arms should move slightly diagonally. When the bar is lowered, the bar is located in front of the eyes, and when raised up - between the chest and neck.
• It is better to start each workout with a training approach with a lower weight than usual. The number of repetitions is 15. It is necessary to increase the weight of the stays with each approach gradually until it reaches the working value.

Observing all the rules and recommendations for training aimed at maintaining the tone of the pectoral muscles in the gym, you can not only significantly improve the appearance of your breasts, but also maintain good physical shape and health.

Training video to strengthen the pectoral muscles

Exercises to strengthen the pectoral muscles: