Why has the volume of the chest increased? Skeletal Widening Basics - Street Workout - Bodyweight Workouts

Broad men's shoulders are always in fashion. However, the broad shoulders looked ridiculous against the background of the narrow chest. This is why every athlete sooner or later thinks about the possibility of expanding the skeleton of the shoulders and chest. Is it possible to expand shoulder girdle and make it more massive? If yes, how to do it?

There are two opposing points of view on this matter. Some people believe that widening the bones of the shoulders and chest Can. Others claim that this is impossible. Who is right? As you know, the truth is always somewhere in the middle. Let's go in order.

First you need to understand the anatomy of the chest. At the back of the torso, our ribs connect to the spine. In front, with the help of cartilage, the ribs are attached to the sternum. So, many people believe that to expand the chest, you need to “stretch” this cartilage. Many experiments have been conducted that have proven that stretching and deep inhalations and exhalations cannot affect the cartilaginous structure of the thoracic region, because even if it were possible to stretch the cartilaginous bridges of the ribs, this would inevitably lead to a change in their functional-anatomical connection with the spine. In other words, if the angle of attachment of the ribs to the spine changes, then all motor function will be disrupted.

However, there are many good reviews about the effectiveness of sternum-expanding training. How can this be if most experiments prove the ineffectiveness of such training? There are two main reasons for this:

1. Positive effect from "broadening training" most often occurs as a result of hypertrophy of the torso muscles, which creates the appearance of broader shoulders and chest. This is true for men over 25 years old.

2. The positive effect of bone growth in length is present, but only for people under 20-25 years of age. Moreover, before the age of 20, the chances of expanding the chest and shoulder bones are much higher.

Just like other tissues of the body, our bones change throughout a person's life. Bone growth is regulated by biologically active substances, such as growth hormone, which is secreted by the pituitary gland. How more load on the bones, the more actively they grow and update processes. Thus, the inert substance becomes much stronger. That is, physical exercise accelerate the growth of skeletal bones.

In humans, the chest is expanded laterally, due to upright posture, while it is compressed laterally in mammals. Moreover, when you were born, your chest was in shape closer to the shape of four-legged animals (flattened on the sides), but gradually, as you grew older, it expanded, because this shape is more convenient for us. This is very important point, which explains why sternum expansion training is effective for some and not for others. It’s just that such training is effective for young people (up to 20-25 years old), while the shape of the chest is changing (adapted for upright walking) and is completely useless if you are older than this age range.

Bone growth occurs through cell division inner surface periosteum. This leads to the formation of new layers of cells and intercellular substance between them on the surface of the bone. The bone becomes THICKER! This process directly depends on strength training. It is worth noting that VAll security forces have much thicker bones than ordinary people who regularly do not perform strength exercises with heavy weights.

The growth of bones in length is due to the division of cells of the cartilage tissue that covers the ends of the bones. But, as mentioned above, this process is only possible while the shape of the chest is changing. And this happens only in childhood and adolescence. Then STOP! During childhood and adolescence, the so-called epiphyseal cartilage (“growth plate” between the body of the bone and its head) is preserved at the end of the bones, in which cells multiply (under the influence of growth hormone), depositing cartilaginous substance and eventually ossifying. The bone is growing in length! The chest is expanding!

In short, as a person grows older, the percentage of inorganic substances in the bone tissue increases and the growing bones become increasingly hard.

From 1 to 7 years, bone growth accelerates in length due to the epiphyseal cartilage located between the body of the bone and its head, and in thickness due to the thickening of the bone substance from the periosteum.

After 11 years, the bones of the skeleton again begin to grow rapidly and take on their final shape. When growth ends - and this happens around the age of 20-25 - the cartilage is completely replaced by bone tissue (growth zones close). Bone growth in thickness occurs through the application of new masses of bone substance from the periosteum.

Now do you understand why many experiments have shown the uselessness of chest-expanding training? It’s just that such a load ONLY works on young people! How older man, the less chance he has to expand his BACKUP.

Expansion of the skeleton

In order to become wider due to the bones, we need to first of all take care of increasing the length of the bones. What determines the rate at which our bones grow in length?

We can organize both of these moments through specific strength training, which will provide a stretching effect on the bones on the one hand, and which will cause the release of somatotropin (growth hormone) on the other hand.

If you decide to inject artificial growth hormone, the process of expanding your chest and shoulder width in general will go even faster. This hormone is often prescribed to children with growth retardation. I repeat once again, the process of such growth is very effective until the growth zones are closed and completely stops after 25 years.

Bone growth

Now about the physical stretching of the bones. The easiest way to achieve an expanding effect on the chest is through intense breathing during BREATHING SQUATS. When you take moderate weights and do high reps with forced hyperventilation. Your chest is “expanded” from the inside, thereby causing a stretching effect on the growth zones (cartilage tissue) of the bones.

They also have a good stretching effect on the sternum. HALF-VERS lying on a bench. Take a small weight (about 10 kg) and do it immediately after squats. The goal is to stretch the chest. Don't strain abdominal muscles. Perhaps for this it will be more convenient for you to do a similar half-over lying not across, but along the bench.

A variant of the half-over to expand the sternum is RAIDER traction. The meaning of the exercise is very similar to the half-over, only it is performed while standing. Grab an object or corner that is slightly higher than the top of your head (you can experiment with the height), so that there is no more than 8 cm between your hands. Then step back. Take a deep breath and at the same time pull your arms down and inward. Piri Rader emphasizes that it is very important not to tense the abdominal muscles. They should be relaxed.

The next important exercises to expand your core are: WIDE GRIP PULL-UPS And WIDE GRIP BENCHMARK PRESS. Both of these exercises (but especially pull-ups) will put tensile stress on your bones and cause them to grow in length. In addition to these exercises, they will give a good effect standing overhead barbell presses And dumbbell flyes lying on a bench.

Load volume

For core-widening training, the weight of the working weights is of very little importance. But what really matters is the total number of repetitions per workout. KPSh (number of rods lifted) should be large. The higher it is, the greater the tensile load on the skeleton.

The goal of squats and half-overs is to achieve internal stretching of the skeleton through intense breathing (therefore, more repetitions). The goal of all other exercises is a direct tensile load on the bones (therefore, slightly fewer repetitions, otherwise the weight load will be too small).

Breathing squats

So, we take a moderate weight on our shoulders and do technically normal squats. Only the number of repetitions and the breathing algorithm change. After each repetition, you take a certain number of inhalations and exhalations. There are a lot of schemes. By the way, in my first article I gave an option with a large number of inhalations and exhalations. But there are many more such options. I will now give three options for breathing patterns.

Option 1

5 reps - 1 inhale-exhale

5-10 repetitions - 2 inhalations and exhalations

10-15 — 3 breaths

15-20 - 4 inhalations and exhalations

20-25 - 5 breaths

Option 2

1-7 repetitions - 1 inhale-exhale

8-13 repetitions - 2 inhalations and exhalations

14-20 repetitions - 3 inhalations and exhalations

Option 3

1-10 repetitions - 3 inhalations and exhalations

10-15 — 5-6 breaths

15-20 - up to 10 inhalations and exhalations.

Personally, I used the third option, according to which after each repetition you need to take 3 deep breaths, then inhale again and, holding your breath, slowly lower to parallel with the floor, then, without a pause at the lowest point of the amplitude, rise as quickly as possible, doing while exhaling powerfully. And again, 3 deep inhalations and exhalations... This option requires a long-term static load on the stabilizer muscles, thereby increasing the body's need for oxygen. Thus, after 10-12 repetitions you will be forced to take 5-6 deep breaths, and after 15 - about 10. Of course, the weight of the bar should be large. Already from 12-15 repetitions you should feel a strong burning sensation in the muscles and you will want to immediately complete this approach. This is where the biggest difficulties arise. Gather your will and do all 20 repetitions. Then you will feel what pain is! Of course, the body will respond to this severe stress by releasing large amounts of growth hormone and other anabolic hormones into the blood. This way, you will not only get the opportunity to expand your chest, but also seriously increase your muscle mass!

Pullover

We do not strain the abdominal cavity. We lie down along or across the bench - the task is to feel the tensile tension at the lowest point. To do this, fill the chest with air so that it inflates from the inside and slowly lower the dumbbell (barbell) behind the head. We pause at the lowest possible point for a second (we forcefully stretch the cartilage), then, as we exhale, we return our arms back. Try not to deflate your chest throughout the exercise. You can breathe without lowering your ribs. We do 15-30 repetitions per set.

Raider Traction

Raider rows can be done many times throughout the day. No equipment is needed for this exercise - just find any corner or door frame to stretch your sternum. The exercise works very well. It happens that you feel some discomfort in the area of the pectoral cartilage when they grow rapidly. And sometimes the Raider pull is the only way to “put them back in place” by stretching them. You can often hear a distinct internal click at this point.

Presses, Pull-ups, Fly-ups

In accompanying exercises, the weight should be less than in regular strength training. You should master 10-15 repetitions, because your task is a large KPS for the workout. Try to choose a comfortable, wide grip for maximum tensile load on the bones.

Training complex

There is also a “fashion” for training complexes. There are options with alternating several types of training on days. I will describe to you the simplest one, without such alternation.

1. Breathing squats 6-10x15-30 reps

2. Breathing pullovers 6-10x15-30 reps

3. Wide grip pull-ups 6-10 sets to failure

4. Wide grip bench press 6-10x10-15 reps

Cycle

Most often, such training is carried out every other day (for example, Mon, Wed, Fri), on other days you can intensively do raider rows.

Another option is to do it in Mon, Wed, Fri squats + half-overs in large quantities, and Tue, Thu, Sat do pull-ups + barbell presses.

The second option is slightly better than the first, BUT it will require twice as much training.

This kind of chest-expanding training is usually done in THREE CYCLES! With a break of 1 month between each cycle. Approximate duration of the cycles themselves:

1 CYCLE = 4 weeks

2 CYCLE = 6 weeks

CYCLE 3 = 8 weeks

Efficiency

The issue of effectiveness depends on a lot of factors. First of all this AGE. You already know that the maximum benefit in terms of bone growth occurs before the age of 20, moderate at the age of 20-25 and completely zero after 25...

The second point is hormonal background. Namely, the amount of growth hormone in the blood. The more there is, the more fun the growth is. In this regard, physical exercise is a very good help, because it forces the production of GH in larger quantities.

The third point is the training itself. It is important to feel how to “stretch” the bones correctly. It’s not stupid to do the exercise, but try to “catch the wave” of the best load, not for the muscles, but for the bone tissue.

Fourth point - food and rest. During sleep, growth hormone is released, and nutrition is important for obtaining calcium and other nutrients important for the formation of new cartilage and bone tissue.

Typically, young people manage to gain about 4-6 cm in shoulder width in three cycles. This does not mean the volume of the chest (which increases much more), but rather the span of the shoulders (the backbone itself is measured along the edge of the shoulder blade). This is very, very much, IMHO. Those young people who do this at the age of 17 can show significantly higher numbers, but it is no longer clear what is happening due to training and what is due to natural growth.

In general, if you are young, then chest expansion training is what you need. Often green boys chase muscle mass, missing out on a unique opportunity to change for the better what will remain with them forever, even if they quit.

Greetings to the readers of the sports blog site. I propose today to talk about how to expand the chest independently at a young age or after 30 years. There are many criteria for assessing your own physique, among them the structure of the chest is of no small importance, since it is this that makes the first impression. Even if a bodybuilder has developed muscles, a flattened chest will still not go unnoticed, especially from the side.

You can have magnificent voluminous muscles, but the overall image will be spoiled by sunken chest, and the muscles themselves will no longer play with the slightest movement. The side pose of a bodybuilder shows the massiveness and height of the chest, the development of the arms and pectoral muscles.

The judges pay no less attention to the presence of “harnesses” on the chest; they are located on the anterior-lateral sides, have a spindle-shaped shape and a thickness of about 2 cm. It is easy to determine the degree of development of the serratus anterior muscles from them. But if they are not developed enough, then the impression of the lats is spoiled; they look flat. This moment will be noticed in any frontal poses.

The muscular structure of the torso is usually built on a frame given by nature. This technique is suitable for most bodybuilders. But if it does not have sufficient volume, everything can be corrected, you just need to make an effort.

Physiology of the pectoral muscles

All the muscles of the torso are attached to the rib cage, which consists of ribs and costal cartilages that provide connection to the sternum. Cartilage also adds elasticity to the frame, which can be seen when doing heavy cheat presses when the bar accidentally falls onto the chest and bounces off it.

The structure of the costal cartilages lengthens over time, resulting in gradual adaptation to load. They increase the overall length of the arch of the ribs and expand the chest. But it is worth remembering that cartilage hardens after 25 years, so after this age, stretching it becomes extremely difficult, and in some cases, this method of breast expansion becomes impossible.

The intercostal muscles are located in layers between the ribs all the way to the surface. During breathing, strong muscle contraction occurs, and in case of sufficient development, the size of the breast increases significantly. That is why, after 25 years, it remains possible to expand the skeleton through careful training of the muscles located between the ribs.

The serrated anterior muscles are located on both sides of the chest. They press the shoulder blades against the chest wall and pull forward.

Exercises to expand the chest

So, let's look at how to expand the chest. Some of the most effective exercises include breathing squats. Despite the fact that they are combined with, it is not recommended to strive for increasing weight in exercises. The half-vert style is standard; for better chest stretching, 15-20 repetitions are performed. Breathing should be deep and with effort. This is of particular importance, since intermittent breathing will negate the entire effect of training.

Also enough effective exercise are a half-over with a dumbbell, it provides expansion of the skeleton due to the thickening of the structure of the serratus muscles and the stretching of the costal cartilages and the muscles located between them. This technique ensures activation of the structure of the serratus anterior muscle, and the intercostal muscles are also involved in a stretched position.

It is necessary to lie on the bench so that the position of the body is perpendicular. In this case, the lower and central parts of the body must remain unsupported. The head and neck hang off the bench, and the hips are at shoulder level. Next, the palms turn towards the ceiling, and the connection of the index and thumbs forms a rhombus. The dumbbell is placed on the palms with an internal disk; you can take it yourself or ask a partner. The dumbbell should hang at arm's length above the chest, with the elbows slightly bent.

The weight must be lowered slowly in an arc to the very bottom. Once your torso and shoulders form a straight line and your triceps are close to your nose, you need to take a deep breath and stop the movement. The angle of your elbows should remain the same, this is especially important when moving down, as this is a key difference from triceps exercises. If you feel excessive tension in them, you should pay attention to your elbows; they should not straighten or bend during movement.

The weight rises upward from the bottom point, while maintaining an arc-shaped trajectory and tempo. It is necessary to hold your breath while lifting and exhale when reaching the top point. Breathing while moving significantly reduces intercostal muscle activation and overall efficiency. Also, do not exhale too early, this will complicate the movement and reduce pressure in the chest. It is worth noting that holding your breath in any part of the exercise is contraindicated for people suffering from high pressure and diseases of the heart and blood vessels.

The most intense muscle stretching and tension occurs when the arms are at the lowest point. Deep, measured breathing ensures maximum stretching of the intercostal areas and cartilage. The round, broad muscles of the back and Bottom part breast The maximum impact on them occurs during the reverse movement and convergence of the scapular bones.

It is best to do half-reliefs at the end or the thoracic region. It is recommended to exercise in a wide amplitude and use different working weights, with the exception of heavy ones. With sufficient mobility shoulder joints You can lower the bottom point of the dumbbell, but don’t overdo it. Although this exercise completes the workout, you must first stretch the shoulder area. Joints should be healthy and work with good amplitude, this will increase the effectiveness of training.

Of particular importance are breathing exercises or dumbbells; they are performed 20-30 times, using light weight. This is a fairly common exercise that exists in various variations.

Training should be frequent and regular; doing exercises once a week will not give a noticeable effect. It is recommended to exercise every other day, not forgetting about exercises such as the “sun” with a stick and the Raider row.

Expansion of the chest takes quite a long time, since adaptation takes much more resources. Professionals recommend adhering to the principle of macroperiodization, that is, exercising periodically with sufficient breaks. For example, one month is allocated for expanding the skeleton, the second for standard training, then again expanding the chest, but at the same time the training time is increased by 2 weeks. This is followed by rest for a month and training to enlarge the chest, but this time for 2 months.

This algorithm ensures maximum efficiency. It is worth noting that at this time a slight loss of muscle mass is possible, but the result obtained exceeds all losses. All the positive aspects and features of the technique have been described earlier, so to get the desired result you need to put in enough effort and be patient. See you later!

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Many men dream of a sports figure: broad shoulders, pumped up press, strong legs. But massive shoulders look ugly on a narrow chest. Before training, future athletes should learn how to expand their chest. The upper shoulder girdle increases not only due to muscle mass, but also due to cartilage and bone tissue.

The process is effective at a young age. Mature men can also have their breasts enlarged, but they will have to spend more time and effort.

What does anatomy say?

The rib cage includes the ribs and costal cartilages. They are connected to the sternum. The muscles of the torso are attached to the chest. Cartilage is elastic and can stretch. They are able to increase the length of the arch of the ribs and expand the chest. In guys, cartilage finally ossifies when young people turn twenty-five.

Between the ribs are the intercostal muscles. Increasing in size, they significantly expand the upper shoulder girdle. You can rock them even after 25 years. Often, adult men enlarge their breasts by swaying the intercostal muscles.

How to use equipment

Exercises that expand the chest are limited to a few types. To perform them, special equipment is required. Classes take place in the gym, but they can also be done at home if you have the necessary equipment.

The main exercise - or dumbbells. Stand up straight, grab a barbell or dumbbells, but don't chase the scales. Select such a mass that you can comfortably do the exercise. Squat down while inhaling, rise up while exhaling. Between each squat, take one deep breath and exhale forcefully. Repeat 5 times. Take two deep breaths between five squats. Then 3 breaths, 4, 5 and 6 breaths for every five squats. Having finished this exercise, you need to immediately proceed to the next one.
Second important exercise called . It helps stretch the chest. Lie down on a bench or lean your shoulder blades on it. Lift dumbbells (choose light weights) and place them behind your head. Lower the dumbbells slowly, while inhaling, hold for a few seconds. Then exhale sharply and lift the dumbbells from the bottom point with a sharp jerk.
. The exercise is done while lying on a bench. In your hands is a barbell, taken with a wide grip (20 centimeters wider than shoulder level). Inhaling, lower the equipment until you touch the bar to your chest. Stay in this position for a couple of seconds, and as you exhale, return to initial position.
– grab the horizontal bar so that the distance is 20–30 centimeters wider than shoulder level. Hang on the horizontal bar for a couple of seconds, inhale and slowly pull yourself up. Elbows should remain at the same level. Pull yourself up until your chest touches the bar. Lower yourself as you exhale.
. Stand straight with your feet scissored as if you were preparing to squat with a barbell. Take the barbell from the trapeze, step back a little, scissor your legs again. Push the inventory up sharply. Smoothly lower the barbell behind your head to ear level. At this time, inhale the air. Then push the barbell out again while exhaling forcefully.
. Squat under the barbell, stand with it (the equipment should be located on deltoid muscle). Make sure your back is arched and your head is raised up. The toes of the feet are parallel, and the center of gravity is on the heels. Sit down slowly, then stand up with a sharp push.

Exercises at home

There are two exercises that do not require special equipment. They are made at home, between strength training. They are designed to stretch the chest.

- This is a unique type of pullover, but it is performed while standing. The exercise is done at home, since no equipment is needed. Go to the corner of the wall, lean your palms on it, placing them above your head. Stand so that your back is arched in the lumbar region, and move your buttocks back. Then relax your abs, straightening your chest. Reach down, stretching the pectoral cartilage. Ryder's exercise is included in chest stretching sets and other training complexes.
The sun is an exercise for stretching the pectoral muscles. It is done using sticks, bars or ordinary rubber bands. Take the equipment with a wide grip. Lift it above your head, twist your arms behind your back. Inhale while scrolling, and exhale while returning to the starting position.
Breath holding - exercise is done for a long time every morning. The optimal period is three months. Stand up straight, clasp your hands at waist level and inhale as deeply as possible. Hold your breath and at this time raise your clasped hands, stopping them at chest level. Try to move your arms to the sides, at this time you should feel the resistance of your hands. Hold this position for a few seconds, exhale and return to the starting position. Repeat the exercise 15 times.

How to make a complex

Training sets should be performed every other day. While resting, do Sun and Rider rows. They can be performed both in the morning and in the evening. Repeat three training cycles (4,6 and 8 weeks), the break between them is 1 month.

An example set looks like this:

squats with deep breathing;
pullover;
wide grip pull-ups;
wide grip barbell press.

Pull-ups and wide-grip barbell presses can be replaced with front squats or standing barbell presses.

All exercises should be done 15 to 30 times. Repeat 6 – 10 approaches.

The narrow chest in men will gradually expand. But this is a long process, even among young men. Trainers advise taking breaks between cycles; during this period of time you should pay attention standard exercises, then return to pumping the chest and stretching the cartilage.

This algorithm is the most efficient. Sometimes, as a result of changing training, there is a low percentage of muscle loss, but the final result is worth it.

Many people want to expand their breasts. Main reasons – attractive appearance and keeping fit. In addition, regular exercise improves health.

Start and carefully record the exercises you perform. This will increase self-control. The key to success is systematic and regular training.
Be sure to monitor your breathing during the exercise. Proper breathing is an important condition for any workout. During relaxation, inhale, and at maximum load, exhale.
Don't forget about rest. In the early stages, it is best to train every other day to allow your muscles to relax.

Nutrition rules

For intensive breast growth, you need to eat right. Young people should use healthy foods, which are “construction” materials.

Include foods rich in carbohydrates in your diet. But we're talking about about complex carbohydrates (cereals, durum pasta, legumes). , baked goods, sugar will not help.
Include fats in your menu - vegetable oils, nuts, seeds, fatty fish, etc.
The main building material is proteins. Every day you should consume at least 400 grams of protein foods: meat, seafood, fish, eggs. It is also worth including fermented milk products in your diet.

Don't forget about fresh vegetables and fruits. The fruits are rich in vitamins and mineral elements. They will help support the body during heavy strength loads.

How to expand breasts at a young age

The effectiveness of young people’s training is proven by their photos before and after regular exercise:

Expansion of the skeleton occurs easily in adolescents. Age up to 18 years – best time for bone growth and skeletal development. In subsequent years, bone growth slows down. If you perform the whole set of exercises, the effect will be, but not so pronounced. Young people can also build muscle. Fiber hypertrophy occurs within two years. But the muscles deflate in the absence of training, and the width of the bones remains forever.

A teenager should perform a set of exercises to expand the chest, but select light weight dumbbells or barbells. Initially, it is recommended to choose a weight of 5 kilograms, then increase it to 10 kilograms. During training, pay close attention to your breathing technique and fully follow the trainer's recommendations. Over three complete cycles, young people under 20 years old can expand their shoulders by 4–6 centimeters.

What to do after 25 years

It is believed that cartilage tissue hardens with age. The optimal period during which the chest expands easily is up to 20 years. From twenty to twenty-five years old the process becomes more difficult. But after a quarter of a century, it is no longer possible to pump up the chest by stretching the cartilage tissue. But it is possible to build up the intercostal muscles and shoulders. Due to the volume of muscles, the width of the chest will increase.

Men are recommended to choose a set of exercises that will help build muscle mass. It is advisable to seek help from a trainer; he will select a suitable set, guide breathing and tell you about the intricacies. You can choose the complex yourself, focusing on the expected results.

Conclusion

A wide chest and pumped shoulders are the dream of many men. It is better to start training at a young age. Up to the age of 20, you can easily expand your breasts. After 3 full cycles, the volumes increase to 6 centimeters. From 20 to 25 years of age, growth processes slow down. At a later age, cartilage hardens and cannot be stretched. You can expand your chest by building muscle mass.

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Even though most men lead a sedentary lifestyle and don't go to the gym, most of them want their muscles to stand out and their chest to be strong and firm. The modern way of life, where there is very little time left for ourselves, dictates its conditions to us, as a result of which visiting gym not always possible. However, you shouldn’t despair, because to keep yourself in good physical shape, you can and should exercise at home. How to increase it and what exercises need to be done for this?

First of all, you should familiarize yourself with some rules for performing exercises for the chest, if you follow them, you will be able to strengthen them as much as possible in the shortest possible time:

Rule 1. You should develop a study schedule and keep a self-control diary. The main thing to remember is that systematic training is the key to your success.

Rule 2. The wider the grip in front of you, the more the external muscles of the chest are involved.

Rule 3. The higher your arms are raised above your head, the more the upper chest is involved.

Rule 4. Watch your breathing. Remember, inhale when relaxing, exhale when performing the strength part of the exercise.

Rule 5. Give your muscles a rest. When starting training, it is best to do it every other day.

Now we should briefly talk about the physical structure of the human pectoral muscles, since without knowledge of the theoretical part it will be difficult for a person to understand how to enlarge the chest and what exercises to use for this. The pectoral muscle is one of the widest in the human body, so to strengthen and develop it you should use different exercises. As a rule, in an ordinary person, the internal ones are poorly developed, as a result of which a small depression forms in the middle of the chest. This occurs due to the fact that, objectively, the external muscles of the chest are trained automatically, since they are involved in performing various physical work. That is why for proportional addition you should train all the muscles of the chest.

in the usual way. Hands are placed slightly wider than shoulder level, legs are closed, breathing is even. It is performed in the following way: smoothly lowering the body down, after which we sharply squeeze our arms and straighten up. It is advisable to perform 18-20 times in a row for 3 approaches.
To enlarge the chest, you can use push-ups, in which your legs are higher than your head. By performing this exercise efficiently, you can quickly pump up both the internal and external pectoral muscles.
Deep push-ups from chairs with stretching. In order for muscles to grow, it is necessary to perform stretching exercises. We lie down in the starting position, leaning our arms and legs on chairs, after which we perform push-ups for 15 times, deeply bending our whole body down.

By performing this simple set of exercises for 3 months, you will immediately feel significant changes in your body. At first, the muscles will become elastic and strong, after which their gradual growth will begin. Thus, everyone who has become familiar with the basic rules of performing exercises will be able to answer the question of how to enlarge the chest at home.

In conclusion, a few more words should be said about proper nutrition, which is very important when pumping up muscles. Try to arrange your diet in such a way that your menu contains a large amount of protein foods, as well as fruits and berries. In addition to this, you should also eat porridge, since carbohydrates will have a positive effect on your body.

Knowing the cage, every man will be able to tighten his muscles and improve physical fitness bodies. The most important thing is to keep your studies systematic and systematically move towards your goal.

Aksinya Popova

Enlargement of the chest is a task that both men and women often set themselves. Working out the pectoral muscles literally transforms the figure: the shoulders become more developed, the relief of the torso becomes beautiful and clearly defined.

For a girl, developed muscles in this area help to visually enlarge her breasts and improve their shape due to greater firmness. If, along with the muscle mass of the chest, its working volume is developed and increased, another important goal is achieved: the body becomes more resilient, strong and mobile, and the lung capacity increases. The larger the lung capacity, the literally easier it is to breathe: asthmatics, allergy sufferers and smokers will certainly appreciate this advantage.

There are sports that allow you to noticeably enlarge and beautifully shape your chest muscles, as well as certain sets of exercises aimed at expanding the chest and increasing lung capacity.

In a few months active activities you can achieve an expansion of 2-4 cm: for an adult this is considered a good result, since the skeleton develops most intensively before the end of adolescence.

How to visually increase the size of the chest?

To answer the question “how to enlarge the chest by exercising at home?”, we must first understand what goals we are pursuing. If we are talking only about visual increase in muscles, achieve good results Everyone (including a fragile girl and a thin teenager) will benefit from regular training, consisting of a series of simple exercises.

Remember that it will not be possible to effectively develop this part of the body by exercising until the muscles completely fail: their strength and endurance will increase, but the rate of growth due to overload, paradoxically, may slow down.

Therefore, train in a comfortable mode, without forcing things: perform the required number of repetitions and approaches, but do not bring yourself to complete exhaustion. And you should start with push-ups - the simplest and most accessible exercise that does not require special equipment or training.

The training program should include not only classic push-ups, but also other exercise options:

push-ups with arms spread as wide (as possible) - with this placement of the arms, the load on the middle and lower sections breasts;
deep push-ups with your torso touching the floor;
push-ups with your arms brought together as close as possible, when your hands almost touch each other, and the maximum load falls on your forearms and shoulders.

To begin, do three sets of 30 push-ups, alternating different types push-ups. If this load is too easy for you, load your shoulders so that 30 repetitions per set are performed with effort and noticeable tension.

Many trainers, telling how to enlarge the chest, advise not to ignore pull-ups. Good effect give pull-ups with a wide grip: in one workout it is advisable to do at least 10-12 pull-ups. Due to constant (preferably daily) training with a gradual increase in the number of pull-ups, as a rule, even a non-athletic girl can enlarge her chest.

If you have dumbbells, be sure to use them in your workouts.

Do you know how to quickly enlarge a teenager's chest?

Just do the exercise "Dumbbell fly", as simple as two and two, and extremely effective. For this you will need narrow bench: lie down on it and, hanging your arms with dumbbells at your sides, begin to move them in and out at a calm pace, smoothly and without jerking.

Select the weight of the dumbbells so that you cannot do more than 15-20 repetitions in one approach. In one workout you need to complete 2-4 approaches.

A universal exercise for developing and expanding the chest is a pullover (pull over - the so-called “pull back”). During its execution, if everything is done correctly, the muscles of the diaphragm and abdomen, the latissimus dorsi, pectoral and intercostal muscles, as well as the serratus anterior muscles, which are located on the sides of the body, are well worked out.

Before you start training with weights, learn to feel the work of your body: stand straight and stretch your arms in front of you, smoothly lift them vertically up, and then just as smoothly lower them.

Did you feel the tension?

Remember this feeling and move on to training with weights. Pullover can be performed with dumbbells or a barbell. Heavy weight not required here, since stretching, not loading, is important for proper body function. You need to lie down on a bench or fitball, pick up a not too heavy implement and smoothly stretch your arms back from the position "perpendicular to the torso", and then just as smoothly return them to their original position, without twisting your wrists and moving as measuredly as possible.

How to increase the working volume of the chest?

Breathing power and lung capacity can be developed even in adulthood through special training, which must be systematic to achieve maximum effect.

This will also help with sports that involve serious aerobic exercise, in particular:

skating;
skiing;
yoga;
swimming;
running and race walking;
rowing;
Biking.

The loads characteristic of the above sports not only increase lung capacity, but also help strengthen of cardio-vascular system. When swimming, athletes also train to breathe rhythmically and hold their breath correctly, which has a beneficial effect on lung function and keeps the torso muscles in good shape.

Good, very effective isolated exercise to increase chest lung volume at home - breathing with resistance. To do this, you need to inhale air as usual, through your nose, and exhale through a tightly closed mouth, leaving a small gap (so that the air comes out with noticeable resistance). This procedure must be repeated as often as possible so that the lungs get used to holding air and gradually increase in volume.