A training program specialized for the upper body. Top - Bottom, best training split

The once popular standard of pectoral muscles, when the chest resembles a flat slab, has sunk into oblivion. More and more popular now pectoral muscles rounded shape. These can be seen at many competitions right up to Olympia. Bertil Fox demonstrated such breasts for the first time on the big competitive stage.

There are many challenges when building round breasts. And they are different for everyone. For some people the bottom cut fails, for others inner part lags behind in development. But this article is only how to pump up the upper pectoral muscles.

Many amateur and beginner athletes may notice problems with building up the upper part of the pectoral muscle. This is due to the fact that many people do not know about some of the features of this muscle. The thing is that the top, bottom and middle of the chest have different innervation and therefore need to be pumped separately. And different exercises.

Upper chest exercises

Traditionally, to pump up the upper chest, athletes use a barbell press on an incline bench at an angle of 30-45 degrees. While this isn't very effective, by comparison, performing a bench press on a flat bench stresses this part by only five percent. At the same time, on an incline bench the work of the deltoid muscles increases (almost twice).

True, there is a bench press option, now half-forgotten, that works exactly what is needed. This is a barbell press on a horizontal bench. But everything is not as simple as it seems. The whole peculiarity is in the way of grip. For greater efficiency, it is necessary to use not a regular grip, but a reverse one. To perform the exercise, you will need a partner to help you remove the barbell from the racks and put it back after the approach.

With this method of performing presses, it works just top part breasts Its activity increases by more than thirty percent. At the same time, the activity of the shoulder and other muscles remains almost unchanged. Another thing to note is that the weight for this exercise should be one-third less than your working weight for a standard bench press.

Reverse grip bench press for training the upper pectoral muscles - video

By the way, it is actively used by people involved in powerlifting. But for some reason bodybuilders practically don’t use it. Although more effective exercise it's hard to come up with.

Another good exercise in a crossover for the upper chest (watch from 2 min. 20 sec.)

Training programs

It goes without saying that you won’t get far with bench presses alone; you need to add other exercises for the upper chest. These can be the same presses, but with dumbbells. And also raises with dumbbells on an incline bench.

The training program should be rich and varied. For example this:

• bench press with reverse grip – 3x8-12
• Bench press with direct grip – 2x8-12
• Incline dumbbell press – 3x8-12
• dumbbell flyes on an incline bench – 3x12-15

Training program for advanced

1. Incline barbell press: 5-6 sets x 6-12 reps.
2. Incline Dumbbell Press: 5-6 sets x 6-12 reps.
3. Crossover raises while lying on an incline bench (20-30 degrees): 3-4 sets x 8-15 reps.

These thirty-minute workouts will blast your back, shoulders, and chest and leave you with muscles so strong you'll want to show off in a sleeveless top any time of year!

Gorgeous legs and seductive buttocks are far from the only trophies that can be won with the help of a cool training program. Michelle Obama, Cameron Diaz and Jessica Biel are some of the names of public women with enviable biceps and strong deltoids.

I'm not kidding, lady. To create an attractive, strong and healthy body, you need to get up to upper body level!

Beauty and muscles

It is a common misconception that upper body strength training causes women to develop Arnold-style muscles. It is unlikely! Female hormones and physiological characteristics determine our strength and muscle development, as well as the volume and contours of body parts. You're not a professional bodybuilder, and you don't have to worry about looking like one.

In fact, in female body contains approximately ten times less testosterone than in a man’s body. Girls with increased level testosterone, compared to average women, gain muscle mass faster, but all women can train their back, arms and chest without fear of turning into the Hulk.

To improve your physique and create the athletic figure that most women dream of, you need to develop your back muscles, triceps, biceps and deltoids! Even if you forget about the muscles, the benefits of strength training for the upper body are very great. Here are just a few reasons why you should include it in your training schedule.

1. Strengthening bone tissue

Osteogenesis and remodeling are the processes by which the body adapts to changing stress by changing bone mass, structure, and removing weak or damaged bone tissue. The contraction of the muscles attached to the bones is the stress that forces the bones to change and become stronger. The stronger your muscles, the stronger your bones must be to cope with muscle contractions. Bone tissue modeling helps prevent fractures and prevents the development of osteoporosis.

2. Connective tissue

Tendons, ligaments and cartilage are what hold our bones together. Weakening, these connective tissue elements are at risk. Strength exercises for the upper body strengthen connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability. Excellent injury prevention.

Upper body strength exercises strengthen connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability

3. Muscle growth and fat burning

Strength training increases lean body mass while reducing fat reserves. The higher your muscle to fat ratio, the more metabolically active your body becomes. In an organism with an active metabolism, the level of basal metabolism increases, fat oxidation accelerates and energy consumption in the form of calories increases. In other words, you burn more calories and fat just by carrying more muscle mass!

4. More confidence, better results!

Considering all of the above, harmonious upper body development improves self-esteem and takes you to the Big League. In the American Journal of Propaganda healthy image life" interesting data were published. Scientists have concluded that women who do strength training three times a week achieve more significant improvements in their figure compared to girls who limit themselves to three walks a week (although walking is still better than sitting on your butt all day long). Feeling your own strength fills both body and mind with confidence.

5. Lots of benefits every day

Although we are accustomed to associate strength with sports victories, powerful arm and back muscles will make it easier to solve many everyday tasks. You will be able to move furniture without assistance, carry all the bags from the supermarket in one go, lift boxes without back pain and much more! Feel own strength Not only is it cool, but strength gives you independence, because you can easily cope with many everyday tasks.

Action plan

These workouts are structured on a pull/press basis. In front of you, so that during the week the flexors and extensors receive an equal share of the load.

In this split workout, flexors and extensors receive an equal share of the load.

• During Workout A, you will perform pressing movements that use the pecs as the core muscles. driving force. At the same time, you will work your shoulders, trapezius muscles and triceps - they will act as a support group.

• During Workout B, you do pulling exercises. These movements involve an extensive network of muscles covering the back. Others include the trapezius and rhomboids muscles of the upper back, the latissimus dorsi and the erector spinae muscle, which extends from the neck to the lumbar spine. sacral region. These exercises also work small muscle groups in combination with the biceps.

I recommend performing each complex once a week, with a break between workouts of 3-4 days. Exercise according to the proposed program for 4 to 6 weeks, and in the days between the proposed workouts, work out bottom part bodies.

The program is designed for those who, for whatever reason, cannot train their legs or whose upper body lags behind their legs.

1 day (upper pectoral muscles, anterior deltoid, long head of biceps, abs)

1) Incline bench press 4 sets of 12, 10, 8 and 6 reps. Approaches are performed in a pyramid - with each approach we increase the weight and reduce the number of repetitions. The last approach is a no-no. This exercise can be performed in different variations - you can choose your favorite exercise, or you can alternate. For example: Bent press with a barbell, with dumbbells, in a Smith machine, in a Hammer machine. I alternate each exercise so as not to become addictive. The main thing is to hook the upper chest.

2) Concentrated exercise for the upper chest: 3 sets of 10 high-quality repetitions with a couple of second delay at peak contraction. Maybe a crossover in the lower block or flyes with dumbbells on an inclined bench.

3) Forward swings 3 sets of 10 reps. You can choose either a barbell or dumbbells.

4) Bicep curls 3 sets of 12, 10 and 8 reps. You can choose barbell curls or dumbbell curls. It is important to work the target muscle as much as possible, so choose the right weight.

5) Press. Choose 3 different exercises and do each 1 set of 30 reps circular version without rest (you get one big nested approach).

Day 2 (back width, middle and rear deltoids, Triceps, lower leg)

1) Pull-ups or lat pull-downs 10, 8, 8, 6. Performed in a pyramid. Choose an exercise that is more suitable for you. The last approach is a no-no. Pull-ups are performed in a strong style (with weights if necessary).

2) Swings with dumbbells while standing to the sides, 3 sets of 10 repetitions. It is necessary to make heavy swings with good technique.

3) Bent-over dumbbell swings, 3 sets of 15 reps.

4) French bench press (either barbell or dumbbells) 12, 10, 10, 8 reps.

5) Favorite calf exercise: 3 sets of 30 reps.

Day 3 (Middle pectoral area, anterior deltoid, short head of biceps, abs)

1) Bench press on a horizontal bench 4 sets of 12, 10, 8 and 6 reps. Performed in a pyramid. Exercises: Bench press with a barbell, with dumbbells, in a Smith machine, in a Hammer machine - choose one of the above, suitable for you, or alternate weekly.

2) Concentrated exercise 3 sets of 10 repetitions. Either a crossover, or breeding, or a butterfly - choose the appropriate one, or alternate. It is important to work the target muscle as much as possible.

3) Forward swings 3 x 10. Either dumbbells or barbell.

4) Exercise for the short head of the biceps: 4 sets of 12, 10, 8 and 8 repetitions. Exercises - Scott raises (barbell or dumbbells), concentrated curls with dumbbells. Choose one exercise that is most suitable for you or alternate.

5) Press according to the standard pattern.

Day 4 (Back thickness, middle and rear deltoids, Triceps, lower leg)

1) Bent-over barbell/dumbbell rows, lever rows in a hummer machine 4 sets of 10, 8, 8, 6 repetitions. Choose any of the above exercises and perform in a pyramid style, the last set being a failure.

2) Swings with dumbbells to the sides while sitting, 3 sets of 10 repetitions.

3) Swings in the simulator for the rear delta, 3 sets of 15 repetitions. If you don’t have a machine, do it as standard with dumbbells in an incline position.

4) Triceps press in the simulator 3 sets of 10 repetitions. Performed in any favorite variation in the block.

5) Shin exercise 3 sets of 12 repetitions. Performed in a power style with a “decent” weight.

Conduct training every other day: Mon, Wed, Fri, Sun. Or, if the gym is not open on Sunday, do one workout after another, and then every other day, for example: Mon, Tue, Thu, Sat.

The upper back includes the trapezius, latissimus and rhomboid muscles. The presented set of exercises is aimed at strengthening them and eliminating spinal problems. Before starting exercise, consult your doctor.

How to pump up your upper back at home

Wondering how to pump up your upper back? This article has selected effective program workouts at home and gym. The set of exercises described below is aimed at working the upper back at home. Follow correct technique implementation, taking into account the recommendations and advice of a fitness trainer.

A set of exercises for the upper back at home

Perform abduction and extension of the shoulder blades 2 times for 20 repetitions. This exercise will give you a feeling of lightness in your back.

Performance:

1. Stand up straight. Lower your chin. Fix your hands behind your head.
2. Exhale. Pull your elbows back, squeezing your shoulder blades together. Stay in this position for a few seconds.
3. Inhaling, return your hands to the starting position.

Repeat the exercise 15 times. Do two approaches.

Performance:

1. Stand in an inclined position. Place your feet wider than shoulder width. Take small dumbbells. Stop at the minimum numerical weight value. Place your hands with the apparatus along your body. Bend your knees slightly.
2. Bend your elbows, thus lifting the dumbbells along a vertical path. The top point is the position of the hands near the belt.

The video shows an option to perform the exercise in a crossover from the lower block

"Boat"

Posture is formed, core muscles are strengthened. All back muscles are involved in the work. If you want to make it more difficult for yourself, pick up some weights.

Performance:

1. Lie down on flat surface belly down. Extend your arms forward. Close your legs.
2. Bend at the waist, lifting your limbs off the floor. Stay in the position for as long as possible.
3. Perform 15-20 times.

Push ups

Performance:

1. Lie on the floor with your stomach down. Place your palms under your shoulders. Press your toes into the floor.
2. Raise and lower your torso using elbow joints. Use only your palms and toes as support. If the exercise is difficult, focus on your knees.

Push ups

Watch your back: it should remain straight. Concentrate on muscle tension. Do 2 sets of 15 repetitions.

How to pump up your upper back in the gym

To effectively pump the upper back muscles and give them attractive definition, you should pay attention to Special attention training in the gym. This complex consists of the best exercises for the upper back, by performing which you can not only build muscle mass, but also strengthen the spine and lower back.

A set of exercises for the upper back in the gym

Wide grip pull-ups

Performance:

1. Grab the horizontal bar with an overhand grip. The distance between the hands corresponds to the width of the shoulders. Relax your torso. Cross your legs together.
2. Bend at the waist. Pull yourself up. Touch the bar with your chest. Try to bring your shoulder blades together. Do the exercise slowly. Don't swing.

Performance:

1. Take a seat in the exercise machine. Grab the bar so that the distance between your hands is greater than shoulder width.
2. Exhaling, lower the bar to your chest. Stay in position for 2 seconds.
3. Take a breath. Smoothly return the block to its previous position. Your arms should be fully straightened.

Pullover dumbbell

Performance:

1. Lie across or along the bench. The upper back and neck will be on it. Side surface the bench will become a support for the head.
2. Raise your arms with a dumbbell above your head. Then lower it behind your head, maintaining the position at the lowest point. Return to the starting position.

Performance:

1. Sit on a bench. Press your chest towards your legs. Hold dumbbells in slightly bent arms.
2. Raise your arms with dumbbells. Linger in top point. Repeat the movement you have already mastered.

Performance:

1. Grab a barbell and hold it while standing. Place your arms along your body.
2. At the same time, raise your shoulders as high as possible. It is permissible to lower your chin: this will increase the load on the muscles.
3. Drop your shoulders. The arms remain straight. Do not relax your shoulders at the lowest point, do not rotate them for the safety of your joints.

How to pump up the upper back for men: training nuances

For men, it is enough to exercise twice a week to pump up the back muscles. Do the exercises as many times as your physical fitness allows. Use weights whenever possible. Try to progress the load. You should start your workout with basic back exercises and end with isolated exercises. After each strength exercise, stretch your muscles.
Men who are aiming to work on muscle mass and back relief should perform the exercises 15 times in 3 approaches. If the goal is to develop strength, reduce the repetitions to 7. When working on endurance and strengthening the back, do 20-25 repetitions.

Features of women's training

Start training by doing a small amount of repetitions. Additional weight should not exceed 5 kg. Women should pay attention to basic exercises for the upper back. It is preferable to perform rows of blocks, dumbbells, and pull-ups in a gravitron. Don't get carried away with deadlifting. If you feel discomfort, take a break and stretch the muscles being trained.
Women are recommended to perform exercises of 15 repetitions in 3 sets.

Gymnastics for the upper back and spine at home

1. Clasp your hands behind your head. Bend over. Try to look up. Then return to the starting position. Repeat 10 times.
2. Approach the doorway. Rest a few centimeters above your head. Bend over until you feel tension in your muscles. Hold for 30 seconds. Return to the starting position. Do 4 sets.
3. Relax your hands. Begin to squeeze your shoulder blades tightly together. Feel the tension, endure it for a few seconds. Relax. Perform 10 times in 3 approaches.

• Breathe correctly when doing exercises.
• Exercise regularly: three times a week. Give your hands time to recover.
• Complete the complex with muscle stretching. Do exercises regularly.
• Adjust your sleep patterns. Try to sleep at least 8 hours a night.
• Change your workout program after a month of training to effectively train your upper back muscles.

Diet

Proper nutrition will ensure muscle growth. Consume foods that contain protein: dairy products, eggs, fish, poultry, beans and rice. Required quantity carbohydrates will be provided by honey, carrots, prunes and apricots. Don't starve or overeat. Eat often, but in small portions. Drink as much as possible more water, consume fiber.

Features of upper back training

You can train your back on the same day as the muscles of your chest, legs or shoulders. However, it is best to set aside a separate day for pumping your back. One complex must include exercises with a load on the back at different angles.

If your back is subject to daily strain, perform no more than 4 sets of exercises. In another case, the sum of all approaches should be reduced to 8 (and higher, depending on the level of training).

Safety

In bodybuilding, spinal injuries are common: osteochondrosis, herniated intervertebral discs. This happens when an athlete overloads the spinal column. In your first sessions, use light weights to strengthen the muscle ligaments that protect the spine from unwanted damage. Warm up before the main complex. While performing strength exercises, maintain an arch in your lower back. Don't round your back.

These thirty-minute upper-body workouts will give you an intense workout for your back, shoulders, and chest, and will give you muscles so strong and shapely that you'll want to show off in a sleeveless top any time of year.

Gorgeous legs and seductive buttocks are far from the only trophies that can be won with the help of a cool training program.

And it's not a joke. To create an attractive, strong and healthy body, you need to level up your upper body!

Beauty and muscles.

It is a common misconception that upper body strength training causes women to develop Arnold-style muscles. It is unlikely! Female hormones and physiological characteristics determine strength and muscle development, as well as the volume and contours of body parts.

In fact, the female body contains approximately ten times less testosterone than the male body. Girls with higher testosterone levels gain muscle mass faster than the average woman, but all women can train their back, arms, and chest without fear of turning into a HUGE MAN.

To improve your physique and create the athletic figure that most women dream of, you need to develop your back muscles, triceps, biceps and deltoids! Even if you forget about the muscles, the benefits of strength training for the upper body are very great. Here are just a few reasons why you should include it in your training schedule.

Strengthening bone tissue.

Osteogenesis and remodeling are the processes by which the body adapts to changing stress by changing bone mass, structure, and removing weak or damaged bone tissue. The contraction of the muscles attached to the bones is the stress that forces the bones to change and become stronger. The stronger your muscles, the stronger your bones, which need to cope with muscle contractions. Bone tissue modeling helps prevent fractures and prevents the development of osteoporosis.

Connective tissue.

Tendons, ligaments and cartilage are what hold our bones together. Weakening, these connective tissue elements are at risk. Upper body strength exercises strengthen connective tissue in the elbows, shoulders, neck, spine, wrists and hands, improving joint function and stability. Excellent injury prevention.

Muscle growth and fat burning.

Strength training increases lean body mass while reducing fat reserves. The higher your muscle to fat ratio, the more metabolically active your body becomes. In an organism with an active metabolism, the level of basal metabolism increases, fat oxidation accelerates and energy consumption in the form of calories increases. In other words, you burn more calories and fat just by carrying more muscle mass!

More confidence, better results.

Considering all of the above, harmonious upper body development improves self-esteem and takes you to the Big League. Interesting data was published in the American Journal of Health Promotion. Scientists have concluded that women who do strength training three times a week achieve more significant improvements in their figure compared to girls who limit themselves to three walks a week (although walking is still better than sitting on your butt all day long). Feeling your own strength fills both body and mind with confidence.

Lots of benefits every day.

While we tend to associate strength with winning sports, strong arm and back muscles can make many everyday tasks easier. You will be able to move furniture without assistance, carry all the bags from the supermarket in one go, lift boxes without back pain and much more! Feeling your own strength is not only cool, but strength gives you independence, because you can easily cope with many everyday tasks. And the main plus is beauty and grace!

Plan.

These workouts are structured according to the principle rows/presses or pull/push. This is a split workout, so during the week the flexors and extensors receive an equal share of the load.

During "Workout A" , you will perform pressing movements that use the pectoral muscles as the main driving force. At the same time, you will work your shoulders, trapezius muscles and triceps - they will act as a support group.

During "Workout B" , you are doing pulling exercises. These movements involve an extensive network of muscles covering the back. Others include the trapezius and rhomboids muscles of the upper back, the latissimus and the erector spinae muscle, which extends from the neck to the lumbosacral region. These exercises also work small muscle groups in combination with the biceps.

Perform each complex once a week, with a break between workouts of 3 or 4 days. Follow the proposed program for 4 to 6 weeks, and in the days between the proposed workouts, work out the lower body.

Training – “A”

Superset.

1A.- 3 sets of 10 repetitions.

1B.

Superset.

2A.– 3 sets of 10 repetitions.

2B.– 3 sets of 12 repetitions.