💥 Best Science-Based Chest Workout for Mass and Symmetry

Anatomy Pectoral muscles

The chest consists of the pectoralis major and minor muscles. The pectoralis major muscle (pectoralis major) is the largest muscle of the chest, it originates at a distance from the collarbone to the sternum, attaching to the humerus.

• The main function of the muscle is flexion and adduction of the shoulder, as well as its internal rotation.
• The small pectoral muscle is a small muscle of a triangular shape, located under the pectoralis major, and generally duplicates its functions.

There is a lot of ambiguous information regarding the proper training of the pectoral muscles, but science and sports medicine are not standing still, and now there is reliable information about the correct training of the breast. To stimulate the growth of the pectoral muscles, you do not need to pump them at every workout and perform countless repetitions and approaches. If you systematically overload the pectoral muscles, do not be surprised why you have not yet achieved good results.

• Chest training should take place with a frequency not exceeding twice a week for beginners (the minimum rest period is 2 days).
• Perform 4-8 approaches per chest (the sum of the approaches of all the exercises). So, for beginners, one or two exercises are enough for three – two approaches, respectively. The optimal number of repetitions for the breast in order to increase the mass of 10-12 times. To increase the strength of the number of repetitions 6-8 times.