Expand the chest after 30. Training for expansion of the chest

Every man wants to become the owner of broad shoulders. But then the problem arises: broad shoulders look ugly against the background of a narrow chest. So, it is necessary to expand the chest and the backbone of the shoulders. It is believed that the upper shoulder girdle can be expanded not by using muscle mass, but by cartilage and bone tissue. In this article, you will learn all about how to expand the chest.

The main expansion of the chest is due to the stretching of the cartilage, which in the front of the torso attaches the ribs to the sternum. But many experts believe that breast-widening training is ineffective. But it is noted that young people under 25 have a positive bone growth effect. As well as in men after 25 years, a positive result is noticeable due to hypertrophy of the muscles of the torso, so the effect of a wider breast is created.

As our bones grow all their life, you should just help them a little. Bone growth depends on many biologically active substances, one of which is a growth hormone secreted by the pituitary or artificial. Accordingly, it can be noted that physical exercises help active bone growth, therefore, by increasing the load on the skeleton, you actively promote bone growth and start the renewal process. That is why sternum-wide training is more effective for young people from 20 to 25 years old. Since they are still changing the shape of the chest.

To make the bone thicker, you need to perform strength exercises. Why? Since it is precisely because of the division of cells of the inner surface of the periosteum that new layers of cells and intercellular substance are formed. Which, in turn, makes the bone thicker. Therefore, the bones grow in breadth for the whole person’s life, but only up to 25 years in length, since the growth of bones in length is possible only until the form of the chest is formed. Accordingly, if you want to achieve an expanding effect on the chest, then do it at a young age. Therefore, the chances of expanding the backbone of you will be less and less.

What is the effect and speed of bone growth?

If you want to expand the backbone of the shoulders, then you need to start to increase the length of the bones. For this you need to ensure good hormones and physical stretching of the bones. This will help you a special strength training. With the help of exercises to expand the chest, you can provide a tensile effect on the bone, as well as cause the release of growth hormone. Many athletes, in order to improve the process of expanding the width of the shoulders and chest, prick artificial growth hormone.

But we repeat once again that the effectiveness of the chest-expanding training depends on:

• First, by age. This should be done before the age of 25, after that it is completely meaningless;
• Secondly, the more growth hormone in your blood, the more effective the training will affect you;
• Thirdly, it is necessary to organize training correctly and perform special exercises. You should feel that moment that your bones are “stretched”;
• Fourth, to increase the backbone of your shoulders, organize your meals and rest. Sleep at least 8 hours, as the growth hormone is produced during sleep. And your diet should be rich in potassium and other nutrients that play a key role in the formation of bone and cartilage tissue.

Exercises for expanding the chest.

If you are looking for an answer to the question of how to expand the chest, then you need to include the following exercises in your strength training:

• Respiratory squats.   During this exercise, you should do a lot of squats with moderate weight on your shoulders. Between the first five repetitions, take 1 deep breath in and out. Between 5-10 repetitions - 2 breaths, between 10-15 - 3 breaths, and so on;

• Pullover - effective exercises for the expansion of the chest and skeleton of the shoulders. It is best to do immediately after breathing squats. Starting position: lie down on a bench and take a barbell or dumbbells weighing about 10 kg. Exercise: fill the chest with air and lower the barbell or dumbbell behind the head, this should be done slowly and not strain the abdominal cavity. At the lowest point, stop for a second. At the exit, return to the starting position;

• Trader Raider - a variant of standing pullover. The advantage of this exercise is that you do not need sports equipment. Starting position: grasp the corner or the door jamb, which is just above your crown, and retreat. Exercise: taking a deep breath, pull your arms down and inward. During this time, do not strain the abdominal muscles.

To expand the chest, also perform bench press with a wide grip and pull-ups with a wide grip. Remember that during the execution of all exercises, it is not the working weight of the weights that is important, but the total number of repetitions.

Your training for expanding the chest should look something like this:

• 6-10 sets of 15-30 reps of breathing squats;
• 6-10 sets of 15-30 repetitions of pullovers;
• 6-10 approaches for the maximum number of repetitions of pull-ups with a wide grip;
• 6-10 sets of 15-30 reps of the bench press with a wide grip.

It is necessary to perform such training complex every other day. On rest days, do only Raider cravings. Your training should consist of three cycles: 4 weeks, 6 weeks, 8 weeks. Between cycles break 1 month.

  This article will discuss a few points regarding the expansion of its skeleton. How to become wider not at the expense of muscle, but at the expense of bone and cartilage tissue? If so, how to do it? How to increase the impact of expanding the sternum training. At what age can this be done? And other questions.

When I was 18, I did a special set of exercises. (breathing squats + half heels)   for expanding the chest. I will say right away that there was not a big effect from this, but due to the lack of reliable information on the timing and basic principles of such training, the effect was not as significant as it could be. Therefore, in this story I will try to give a comprehensive look at this issue, especially since in recent times I have talked with several people who at this particular moment use similar training systems.

There are two diametrically opposed opinions. Some are confident that expanding the chest can and should be (such as Vladimir Goncharov, for example), while others shout that it is IMPOSSIBLE! Where is the truth? True, as is often the case, somewhere in the middle. But let's order.

The ribs are anatomically connected to the spine on the back of the torso. In front, they attach with cartilage to the sternum. Many people call this “stretching” of the cartilage the main driver of the expansion of the chest. Multiple experiments have shown that deep breaths and strains are not capable of changing the cartilage structure of the thoracic region, because even if it were possible to stretch the cartilaginous rib ridges, it 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, the whole motor function will be disturbed.

However, there are a lot of positive reviews about the effectiveness of breast-squeezing training. What is the reason, if most experiments prove the opposite? There are two main reasons:
- The positive effect of "expanding training"   often occurs as a result of hypertrophy of the muscles of the torso. It gives the impression of a wider chest. This is true for men AFTER 25 YEARS!
- The positive effect of bone growththere is a place to be, BUT only for young people aged up to 20-25 years! And up to 20 years, the process is much more "fun" than after 20.

Our bones, like other body tissues, change our whole life. Bone growth is regulated by biologically active substances, such as, for example, growth hormone secreted by the pituitary gland or artificial GR (which is pricked). The greater the load on the human skeleton, the more active the bone growth and renewal processes and the stronger the bone substance becomes. Those. exercise can accelerate the growth of skeletal bones.

In humans, the rib cage is expanded to the sides, due to upright walking, while it is compressed on the sides of mammals. Moreover, when you were born, your chest was shaped closer to the shape of four-legged animals. (flattened at the sides)but gradually, as it grew, it expanded, because this form is more convenient for bipeds. This is a very important point, which will explain why, for some, the sternum-widening training is effective, but not for others. Just such training is effective for young people (up to 20-25 years old), while the shape of the chest changes (it adapts for upright walking) and is completely useless if you are older than these age limits.

Bone Growth

The growth of bones in thickness occurs due to cell division of the inner surface of the periosteum. This leads to the formation of new layers of cells and intercellular substance between them on the surface of the bone. Bone is getting THIN! This process is directly dependent on strength training. All security officials have bones much thicker than ordinary people. IS ALWAYS!

The growth of bones in length is due to the division of cartilage cells, which covers the ends of bones. BUT, as I said, this process is possible only while the shape of the chest changes. And this happens only in childhood and adolescence. Then STOP! During childhood and adolescence on the end of the bones is saved the so-called. epiphyseal cartilage (“growth plate” between the body of the bone and its head) in which the cells multiply (under the influence of growth hormone), which lay off cartilage substance and become stiff with time. Bone grows in length! The volume of the chest expands!

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

From 1 to 7 years   bone growth is accelerated 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   again, the skeleton bones begin to grow rapidly and become final. When growth ends - and it happens approximately by the age of 20-25- cartilage is completely replaced by bone tissue (growth areas are closed). Bone growth in thickness occurs by imposing new masses of bone substance from the periosteum.

Important conclusion:

  * The breadth of the bone grow ALL LIFE!
  * LONGLY the bones grow only up to 20-25 years old (while the growth zones are open)!

Now you understand why many experiments have shown the uselessness of the chest-expanding training? Just such a load works ONLY for young people! The older a person is, the less chance he has of expanding his COST.

Backbone extension

  In order to become wider due to the bones, we need first of all to take care of how to increase the length of the bones. What determines the growth rate of our bones in length?

Hormonal background (The presence of growth hormone)
  - Physical stretching of the bones

Both of these points we can organize at the expense of specific strength training, which will provide a tensile effect on the bone on the one hand, and which will cause the release of growth hormone (growth hormone) on the other.

If you decide to prick the artificial growth hormone, the process of expansion of the chest and shoulder width as a whole will go even faster. Often, when growth is delayed, this particular hormone is prescribed to children. Once again, the process of such growth is very effective until the growth zones have been closed and it stops completely after 25 years.

Now, regarding the physical stretching of the bones. The easiest way to achieve an expanding effect on the chest is through intense breathing during RESPIRATORY SITTINGS. When you take moderate weight, and do a lot of repetition with forced hyperventilation. Your chest is “bursting out” from the inside and thus a tensile effect occurs on the growth zones (cartilage tissue) of the bones.

  Also have a good tensile effect on the sternum HELLOWS   lying on the bench. You take weight not big (about 10 kg) and do right after squats. The task to stretch the chest. Do not strain the abdominal muscles. Perhaps, for this, it will be more convenient for you to do this lying down not across, but along the bench.

A variant of the half-lover for expanding the sternum is the REIDER'S CHAIR. The meaning of the exercise is very similar to the half-elevator, only it is performed standing up. Grasp the object or angle, which is just above your crown (you can experiment with 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 stresses that it is very important not to strain the abdominal muscles. They should be relaxed.

The following important exercises for expanding your backbone are WOORING WITH A WIDE ENOUGH AND A PRIME LAYER LAYING WITH A WIDE ENOUGH. Both of these exercises (but especially tightening) will create tensile stress on your bones and lead to their growth in length. In addition to these exercises, a good effect will be given by the barbell presses from behind the head while standing and the wiring of the dumbbells lying on the bench.

Volume of load

For the backbone training, the weight of the workload is of very little importance. But what really matters is the total number of repetitions per workout. KPSS (number of raised rods) should be large. The higher it is, the greater the tensile load on the skeleton skeleton.

Approaches in the exercise should be 6-10
  Repetitions (Squats and Polluvers) 15-30
  Repetitions (other exercises) 10-15

The goal of squats and half-sleeves - to achieve internal stretching of the backbone due to intensive breathing (the poet repeats more). The goal of all other exercises is a direct tensile load on the bones (therefore, the repetitions are slightly less, otherwise the weight-load will be too small).

Breathing squats

  So, we take a moderate weight on the shoulders and do technically ordinary squats. Only the number of repetitions and the breathing algorithm change. After each repetition, you take a certain number of breaths - exhalations. There are many schemes. By the way, in my first article I gave an option with a large number of breaths. But these options are much more. I will now give three options for respiratory schemes. One of mine is my own.

Joe Vader

  5 reps = 1 inhale-exhale
  5-10 reps = 2 breaths
  10-15 repetitions = 3 breaths
  15-20 reps = 4 breaths
  20-25 reps = 5 breaths

Vladimir Goncharov

  1-7 reps = 1 inhale-exhale
  8-13 reps = 2 breaths
  14-20 reps = 3 breaths

Denis Borisov (hehe ... I did it)

  1-10 reps = 1 inhale-exhale
  10-20 reps = 2 breaths
  20-30 reps = 3 breaths

After the approach of breathing squats, half-sleeves will lie very well with a barbell or a dumbbell, for additional stretching of the thoracic cartilage.

Polluver

  We do not strain the abdominal cavity. We lay down along or across the bench - the task is to feel the tensile stress at the lowest point. To do this, fill the chest with air - so that it pouted from the inside and slowly lower the dumbbell (barbell) behind the head. We pause at the lowest possible point for a second (forcibly stretch the cartilage), then on the exhale, return the arms back. Try not to "blow off" the chest during the entire exercise. You can breathe without lowering the edges. We do 15-30 reps in the approach.

Trader raider

  Raider traction can be done throughout the day many times. For this exercise, you do not need equipment - just find any angle or door jamb that pull the sternum. Exercise works very well. It so happens that you feel some discomfort in the area of ​​the thoracic cartilage when they grow intensively. And sometimes the Raider's only way to "put them back in place" is stretching. You can often hear a distinct internal click at this point.

Presses, Pullups, Wiring

In the accompanying exercises, the weight should be less than in normal strength training. You have to master 10-15 repetitions, because your task is a great KPS per training. Try to pick a comfortable wide grip for maximum tensile load on the bone.

Training complex

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

Respiratory squats 6-10 setsX 15-30 reps + Polluver6-10 approaches X 15-30 reps

Pull-ups 6-10 approaches X max. repetitions+ Bench bench press 6-10 sets X 10-15 repetitions

Cycle

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

Another option is to do squats + half-sleeves in large quantities on Mon, Wed, Fri, and make pull-ups + boom presses on VT, Thu, Sat.

The second option is slightly better than the first, but it will require twice as many workouts.

Such chest-widening training is usually conducted by THREE CYCLES! With a break - 1 month between each cycle.

The approximate duration of the cycles themselves:
  1 CYCLE = 4 weeks
  2 CYCLE = 6 weeks
  3 CYCLE = 8 weeks

Efficiency

  The question of efficiency depends on a lot of factors. First of all, it is AGE. You already know that the maximum return in terms of bone growth occurs before the age of 20, moderate at the age of 20-25 and perfect zero after 25 ...

Second moment   - This is a hormonal background. Namely, the amount of growth hormone in the blood. The more of it, the more fun the growth. In this regard, exercise is a very good help, because they are forced to produce more GH.

Third moment   - this is the training itself. It is important to feel how to “stretch” the bones correctly. Do not stupidly do the exercise and try to “catch the wave” of the best load not for the muscles, but for the bone tissue.

Fourth moment   - 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.

Usually, young people over three cycles can add about 4-6 cm in width of shoulders. This means not the volume of the chest (which increases much more), but the extent of the shoulders (the backbone itself is measured at the edge of the scapula). This is very, very much, IMHO. Those young people who do this at the age of 17 can show substantially large numbers, but here it is no longer clear what is happening at the expense of training and what is at the expense of natural growth.

In general, if you are young, thoracic-expanding training is what you need.   Often, the green boys chase the muscle mass, losing the unique opportunity to change for the better that will remain with them forever, even if they quit practicing.

Breast augmentation is a task that both men and women often set themselves. The study of the pectoral muscles literally transforms the figure: the shoulders become more developed, the relief of the torso is beautiful and clearly defined.

A girl's well-developed muscles in this area help to visually enlarge the breast and improve its shape due to greater fit. If, along with the breast muscle mass, its working volume is developed and increased, another important goal is achieved: the body becomes more resilient, strong and mobile, and the capacity of the lungs increases. The greater the volume of the lungs, the literally easier it is to breathe: asthmatics, allergies and smokers will certainly appreciate this advantage.

There are sports that allow you to significantly increase and beautifully shape the muscles of the chest, as well as separate sets of exercises aimed at expanding the chest and increasing the volume of the lungs.

In a few months of active training, 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 increase the chest, doing at home?", You must first understand what goals we are pursuing. If it’s only a visual increase in musculature, good workouts for all (including the fragile girl and skinny teenager) will be helped by regular workouts, consisting of a series of simple exercises.

Remember that it is not possible to effectively develop this part of the body, practicing until complete muscle failure: their strength and endurance will increase, but the rate of growth from overloads, paradoxically, may slow down.

Therefore, exercise in comfort mode, not forcing events: follow the set number of repetitions and approaches, but do not bring yourself to exhaustion. And it is worth starting with push-ups - the simplest and most accessible exercise that does not require special equipment and training.

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

• push-ups with arms as wide as possible (as far as possible) - with such a statement of the arms, the load on the middle and lower parts of the chest increases;
• deep push-ups with touching the torso of the floor;
• push-ups with hands as close as possible when the hands almost touch each other, and the maximum load falls on the forearms and shoulders.

To start, push in three sets of 30 times, alternating between different types of push-ups. If such a load is given to you too lightly, load your shoulders - so that 30 repetitions in the approach are performed with effort and noticeable tension.

Many coaches, telling how to increase the chest, are advised not to ignore the pull-ups. Pull-ups with a wide grip give a good effect: in one workout it is advisable to pull up at least 10-12 times. Due to constant (best daily) workouts with a gradual increase in the number of pull-ups, as a rule, it is possible to increase the chest even an unsportsmanlike girl.

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

Do you know how to quickly increase the chest of a teenager?

Just do the “dumbbell layout” exercise, as simple as two-two, and extremely effective. To do this, you will need a narrow bench: lie down on it and, having dangled your arms with dumbbells on the sides, begin to reduce and spread them at a quiet pace, smoothly and without jerks.

Pick up the weights of the dumbbells so that you cannot do more than 15-20 repetitions in a single approach. For one workout, you need to perform 2-4 approaches.

Universal exercise for the development and expansion of the chest - pullover (pull over - the so-called "thrust back"). During its execution, if everything is done correctly, the muscles of the diaphragm and abdomen, the latissimus dorsal muscles, the pectoral and intercostal muscles, as well as the front serratus muscles, which are located on the sides of the body, are well worked out.

Before starting the exercises with weight, learn how to feel the body work: stand up straight and stretch your arms in front of you, gently lift them vertically up, and then lower them smoothly.

Felt tension?

Remember this feeling and go to workout with weight. Pullover can be performed with dumbbells or with a barbell. Much weight is not required here, because stretching is important for the body to work properly, not the load. You need to lie on a bench or fitball, pick up a not too heavy projectile and gently pull your arms back from the position “perpendicular to the torso”, and then return them smoothly to their original position, without twisting their wrists and moving as much as possible.

How to increase the working volume of the chest?

The strength of breathing and lung volume can be developed even in adulthood due to special training, which must be systematic to achieve maximum effect.

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

• skating;
• skiing;
• yoga;
• swimming;
• running and walking;
• rowing;
• biking.

The loads characteristic of the above kinds of sports not only increase the volume of the lungs, but also contribute to the strengthening of the cardiovascular system. While swimming, athletes also practice breathing rhythmically and holding their breath correctly, which has a beneficial effect on the work of the lungs and keeps the muscles of the torso in good shape.

A good, very effective isolated exercise for increasing the volume of the chest of the lungs at home is breathing with resistance. To do this, it is necessary to inhale air as usual, through the nose, and exhale through a tightly closed mouth, leaving a small crack (so that the air comes out with tangible resistance). It is necessary to repeat this procedure as often as possible so that the lungs get used to hold the air and gradually increase in volume.

A similar effect is given by regular balloon inflation. At the same time, the chest can practically not increase visually, but the functionality of the lungs will increase.

Ideally, of course, one should strive to simultaneously increase the chest circumference due to the development of muscles and to develop the potential of the lungs. Probably, many had to see bodybuilders who have powerful, well-developed chest muscles look a bit strange, since they are located on a narrow chest (a low level of aerobic exercise does not contribute to the expansion of the “foundation” for these muscles).

To prevent this from happening, it is worth looking for a middle ground, devoting a sufficient amount of time to both aerobics and strength exercises.

Wide chest is the pride of any man, but sometimes even professional athletes are concerned about how to expand the chest. To do this, there are medical and traditional methods, which include certain exercises, with which you can gradually achieve the desired result. Our article will tell you how to enlarge the chest.

Age features and useful exercises

Many young people are interested in the question of how long the pectoral frame has been growing. Usually, the growth in young men begins at the age of 12 and stops at the age of 18, the most intensive activation is observed at the age of 14-16.

Breast augmentation is easy if the young person is not yet 20, and preferably 18, since this time is most favorable for the growth and development of the skeleton.

In subsequent years, the growth of the backbone slows down and the expansion of the breast will already be problematic. Of course, if you continue to engage in certain exercises, the effect will also be present, but less pronounced. Muscles can always be increased, since hypertrophy of muscle fibers is achieved in 2 years. Muscles can grow and "deflate" in the course of life, and the width of the chest will remain for life.

Many young men are interested in the question of how much the chest is the norm. Normally, normal rates vary in the following sizes, depending on the constitution of the young man:

• 14 years old - 75-83 cm;
• 15 years - 77-84 cm;
• 16 years old - 80-89.9 cm;
• 17 years old - 82, 9-92, 2 cm

If the young man has a change in a higher or lower side, then the doctor should pay attention to these indicators.

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Exercise, popularly known, will help develop the chest. However, there are not so many of them, the most common and productive include:

The proper nutrition helps the chest to grow, because in order for the chest to grow, you need a “building” material. Accordingly, there are a number of products that should be consumed daily by a young person.

Important! If a young person eats properly and consumes a balanced diet, then he does not need to use protein shakes.

In the question of how to develop the chest, medicine comes to the rescue in the case of a funnel syndrome, which people call the “breast of a shoemaker”. This pathology is rare, occurs only in 0.1% of the entire male population and is considered not only a cosmetic defect, but also interferes with the normal functioning of the body. Medicine has in its arsenal both surgical and conservative methods of its treatment.

The latter methods include a vacuum bell, which acts as an external influence. This technique is effective only in the case when the breast frame is only being formed. In addition, it is recommended to use it for a long time. A device that creates a vacuum over a deformed area can be ordered in Germany in individual sizes.

With a small defect, it is possible to fill the affected part with Macroline gel, which masks the recess. Also at a young age, corsets and specially designed exercises can be used to correct a defect.

Surgical techniques that have to be used in extreme cases include:

• stern-chondroplasty;
• minimally invasive correction.

Using these methods, an adjustment plate is inserted under anesthesia. These techniques differ only in the possibility of introducing the plate. In the first case, the sternum is dissected and the altered cartilages are removed, in the second, the plate is inserted using mini-cuts on the sides.

On the question of how to reduce the chest in a young man, only the doctor will answer.   First of all, in case of discrepancy of parameters, you need to contact a specialist for diagnosis.

Usually, the reduction of the chest at home can be achieved by:

• power correction;
• frequent and fractional eating;
• daily runs;
• push ups;
• breeding dumbbells;
• dumbbell bench press.

If you wish, you can easily develop a chest at home. However, it should be remembered that to achieve the desired result can only be up to 18-20 years, in the future it will be much more difficult to do.

Instruction

Athletes to increase chest cells use exercise pullover. It is believed that for young people up to 25-28 years old - this is the most effective way. It is carried out lying on a bench, and the burdening moves from behind the head, while the arms remain straight. It is better to start a pullover with a small weight - an empty neck or dumbbells with a total weight of 5-6 kg. Running pullovers on simulators usually does not lead to the desired result. After a few weeks, the load can be increased to 8-10 kilograms. Further increase makes sense if the athlete does a bench press more than 115 kilograms. In this case, the load can be increased to 11-12 kilograms.

Increase the load can be lying on the bench across, not along. In this case, the legs must be put on the bench and bend at the knees. This position contributes to excessive arching of the back and does not stretch the abdominal wall. The bar should be kept at the width of the barbell, hands should remain straight throughout the entire exercise.

Before the start of the exercise, the neck is tediously held on arms extended above the chest, then you need to take a deep breath and lower the burden on the head. While you will lower the neck, all the time inhale the air, it should be one big sip. Hands should be lowered to a position parallel to the floor, and take another breath. Then linger in this position and, exhaling, lift the bar to its original position. The number of repetitions should be at least 12-15. At the beginning of such exercises you do not need to focus on how much you can do, the main thing is to focus on breathing and expanding the chest. cells   during class

The load in this exercise can be increased if the head does not lie on the bench, but hang from it. If you do the exercise at home, it can be done on the floor. By the way, earlier even professional athletes performed it, its effectiveness is no lower than that.

Pullover is better to perform after repetitive exercises that contribute to heavy breathing, for example, squats, leg presses. This exercise is introduced gradually over several weeks. If you start with large loads and amplitudes, chest pain may occur.

Sources:

• how to enlarge the chest at home

Improving your own body is an art known to people since ancient times, and today many men pay a lot of attention to their body, keeping themselves in shape and developing all muscle groups. Most often, both beginners and experienced athletes try to develop the pectoral muscles, which allows to expand the pectoral muscles. cage. In order to expand the pectoral cage, you can perform physical exercises that are available to everyone, training the muscles of the chest and allowing you to form a harmonious figure.

Instruction

In order to train the muscles that affect the width of the chest, perform the reduction and dilution of the hands in front of the chest with dumbbells, as well as barbell presses from the chest upwards from a prone position on a horizontal bench.