How to distinguish the pectoral muscles: drawing the muscles of the chest

What is the need to allocate the pectoral muscles? This group of muscles, along with the press, is a kind of “face” of the athlete, visualizing the result of his workouts. Moreover, it looks unaesthetic when, with clear dice of the press, the chest has no relief and a corresponding shape.

Often there is a situation in which with intense workouts, chest muscles remain invisible. If you want to draw them so that the result of the training was obvious, you must perform a certain set of exercises.

Exercises for drawing the muscles of the chest

The basis of this complex is plyometric push-ups. This is not a standard push up exercise.

The essence of plyometric push-ups is a high pace of execution and a special manner. Under the special style of exercise is the maximum jerk when pushing the body away from the support. At the same time, the impulse must be so strong that the athlete’s body literally flies up into the air. This is necessary in order to have time to move the hands on the high pillars located on both sides of the athlete while they are in the air.

It is easy to guess that such an abrupt change in the position of the hands contributes to the best drawing of the shape and relief of the pectoral muscle. The only obstacle in performance can be the lack of proper skill. However, it is worth understanding the necessary principle of movements, and each new approach is given easier. When you reach the mark of 5 repetitions of 5 approaches, you can increase the number of repetitions.

Strangely enough, the muscles from such an intense type of training do not get tired, but, on the contrary, warm up. For this reason, plyometric push-ups are often placed at the beginning of the training program. In addition, this type of push-ups contributes to the growth of the strength of the pectoral muscles. The general set of exercises to give chest muscles and volume, and strength, and relief will look like this:

Perform plyometric push-ups in four sets of five repetitions, with breaks of three minutes.
Performing a press from a prone position, in four sets of five repetitions with a rest of two or three minutes.
The implementation of the dumbbell or barbell from an inclined position, make four sets of five times, rest for 2-3 minutes.
Perform pull-ups with weighting, to carry out four sets of five repetitions, rest 2-3 minutes.
Performing the specified list of exercises with a gradual increase in load in just a couple of weeks will show the first results. And with a regular return to the program, the problem of unexpressed chest muscles will no longer bother you.