Which exercise machine for the pectoral muscles is more effective: rating, description of models, photos + video reviews

Chest exercisers are usually used to develop muscles, fight excess weight and prevent cardiovascular diseases. If you are afraid or, like me, for some reason you cannot do the bench press, then a chest machine will be a good alternative. I suggest everyone figure out what to look for when choosing this projectile, and whether it is worth buying a device of such a narrow specialization at all.

• Types of chest exercisers
• Which chest exerciser should you choose?
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• FAQ

What exercise equipment are there for the pectoral muscles and what do you use to exercise them with?

It’s easiest to divide all simulators into two groups - home and away (indoor).

In the first case, you can come across various improvised exercise machines, like a “butterfly”, various belts, which are usually bought online, you’ve probably already seen all this.

But whatever you say, this is not enough. To get better results, you need to train hard in the gym.

Here we will meet a lot of units that have long been known to everyone, which will allow you to completely pump up all muscle groups of the chest. There are not many of them, you will very quickly learn how to use each of them.

Exercise equipment in the gym for the pectoral muscles

If you want to work out in the gym, you will have to learn the different names of the machines.

In addition, you will need to know exactly what exercises to do for each of them, how many approaches, and also which muscle groups will distribute the entire load.

Often, training the pectoral muscles is absolutely what is done last in training.

There won't be much strength left, so try not to put too much emphasis on other parts of the body so that you can work on your chest.

In almost every gym you can come across the following machines:

• Hummer;
• Smith machine;
• pek-dek or butterfly;
• crossover;
• pullover

Head down barbell press

The head-down bench press is the final chest exercise using a barbell. It is aimed at working the lower bundle of target muscles. Like the previous two chest exercises, the head-down bench press also actively targets the triceps and the front of the deltoids. It is performed as follows:

1. Sit on a bench with an incline of 20-40 degrees and place your feet on the supports. Position yourself on a bench so that your back and gluteal muscles are pressed against it. Grab the bar with an overhand grip, shoulder-width apart or slightly wider. The bar should be at the level of the bottom of the pectoral muscles. Try not to bend your lower back too much.
2. While inhaling, slowly lower the barbell until it touches your chest.
3. As you exhale, press it up.
4. Do the required number of repetitions.

Do 2-3 sets of 6-12 reps.

Recommendations:

• Do not arch your back so as not to take the load off your pecs.
• Get help from a spotter, especially if you're lifting heavy weights.

This exercise is strictly not recommended for people with high blood pressure.

Hummer trainer

The hummer machine for the pectoral muscles is the simplest and most common option in all gyms in the world.

It is often used to tighten the upper and middle chest muscles.

The main thing is that it is very easy to use, all exercises are performed while sitting. There is also another Hummer that specifically targets the lower chest muscles.

Lifting with dumbbells lying down

Dumbbell flyes on a horizontal bench are an exercise aimed at isolated chest work. The main load during its implementation is received by the target muscles; the anterior deltoids are indirectly included in the work. It is performed as follows:

1. Take the shells in your hands and sit on the bench. Feet should be with your feet on the floor.
2. Hold the dumbbells parallel to each other above your chest with your arms extended.
3. As you inhale, gently spread your arms to the sides. They should be slightly bent at the elbow joint during movement. At the bottom point, take a short break.
4. As you exhale, return your hands to their original position.

The number of approaches and repetitions is standard.

Recommendations:

• Do not bend your arms too much so that the fly does not automatically turn into a bench press.
• Do not lower the dumbbells too deep to avoid injuring your muscles and joints.
• Do not “clack” the projectiles at the top point.
• Don't press your elbows close to your body.

"Smith's Machine"

Published back in the 50s, the Smith Machine is the most popular exercise machine for beginners. Its convenience is that it teaches the technology of correct lifting of the barbell; you can adjust the load, gradually increasing it.

It is also convenient because you can freely train in several approaches, thereby training almost all the pectoral muscles and even your arms.

Butterfly trainer

The “butterfly” exercise machine for the pectoral muscles rather serves as an addition to the previous two.

This is because he pumps up different groups, focusing on the lateral muscles, including the chest.

Raise your arms to the sides and immediately pump up your muscle mass on both sides.

Pullover with dumbbell

The pullover is an exercise for working the latissimus dorsi, pectoral and triceps muscles. When performing this movement in the chest style, it is important to focus your attention on the chest and exclude the lats from the work as much as possible. A dumbbell pullover is performed as follows:

1. Take the apparatus with both hands in the “lock” position, sit on a bench, press your lower back tightly and rest your feet on the floor.
2. While inhaling, bring the projectile behind your head. Your arms should be slightly bent. Pause at the bottom to stretch your pecs as much as possible.
3. As you exhale, return the dumbbell to its original position.

The number of sets and repetitions is standard.

Recommendations:

• To prevent the exercise from turning into a French press, do not bend your elbows too much while doing it.
• To shift the load to your pecs, keep your elbows close together.

Crossover

The crossover is very similar to the Butterfly, but unlike it, the first one has a much more complex mechanism. It is very difficult to make the right movements here, so beginners often try together with a coach.

It consists of a cable, you will need to make increased movements with your hands and as smooth as possible. Otherwise, you may place the load on the wrong muscles.

Pullover

If we want to mention a chest muscle trainer for women, then it will most likely be a “pullover”.

Due to completely safe movements, you can do the correct load without worrying about working on the wrong part of the body.

Everything is very simple, the movements are smooth and even.

So, let’s summarize the exercise equipment in gyms:

• choose those simulators that will allow you to do the necessary exercises;
• distribute the load correctly, do not grab onto everything at once;
• take care of your strength, otherwise it will be difficult to lift even one barbell;
• To get acquainted with some simulators, you will need a trainer, for safety.

By correctly distributing the load on the muscles, you can pump your entire chest at once.

If you want to do this thing right up to the delta shape, you will have to thoroughly understand all the loads, exercises, and most importantly, the training plan.

The pectoral muscle press is a universal option with the Smith machine.

FAQ

Easy Curves chest trainer: does it really help? The trainer is positioned as a non-surgical breast enlargement tool that will strengthen and lift your breasts in just a month. Let's think logically: the size of a woman's bust depends on the mammary gland and fat, and the exercise machine is aimed at the muscle. It does help strengthen the breasts, but nothing more.

Chest trainers: is it true that they help? It all depends on the task at hand. Of course, even regular training will not affect your breast size, but it is quite possible to improve your shape and tighten your breasts with the help of a machine.

How to pump up your pectoral muscles using exercise machines

How do you still swing? To do this, you will need to work with each simulator separately, know its capabilities and what result you will achieve in the end.

• If you are a beginner, follow these rules:
• devote to training at least two days a week;
• train for 40-45 minutes;
• perform exercises with a gradual increase in load;
• eat healthy.

Don't forget that if you want to get rid of excess weight this way, you will need to do as many sets as possible, but with less load.

If you continue to do exercises that you already know, simply increase the load with fewer approaches. Rest no more than 15 seconds between sets, otherwise the muscles will have time to cool down.

Choose a stable training time that does not change throughout the entire plan. Therefore, just plan your time so that the body consistently receives the load at the right time.

The load must be gradually increased, otherwise one day you will reach a simple understanding that the weight you are lifting is no longer so heavy. Develop yourself, set new goals for yourself and achieve them. Motivate yourself by listening to rhythmic music.

Eat protein foods, otherwise all your efforts will go down the drain. You can also take specific classes that focus on chest training. This will allow you to familiarize yourself with the simulators in detail, learn more about the exercises themselves, what muscle groups they affect and what you will get in the end.

Make a plan, use your strength correctly, spread your arms completely, follow each movement to the end.

Remember, it is better to perform fewer repetitions, but with high quality, rather than a series of low-quality ones.

It is also worth remembering that some simulators affect the upper and middle muscles, while others affect the lower ones.

Universal ones will not give you the full proportion so that you can pump everything at the same time.

Work on all parts of the chest separately and only then will you get a beautiful result!

Bench press on a horizontal bench

The bench press is a classic compound exercise used to train the chest and triceps muscles. With a wide arm position, the main load is placed on the pectoral muscles, and with a narrow position, the triceps receive the main load. Deltas are also indirectly included in the work. The bench press is performed as follows:

1. Position yourself on the bench so that the barbell is at eye level. Bend your knees and place them on the floor. Bring your shoulder blades together and bend your back slightly at the lower back. The grip should be such that at the top point of the amplitude of the hands are above the elbows.
2. As you inhale, lower the barbell slowly and under control to your lower chest.
3. As you exhale, press it up. It is advisable to straighten your arms to reduce the load on the triceps.
4. Take a short pause at the top point (2-3 seconds), and then repeat the movement again the planned number of times.

In total, you need to perform 3-5 sets of 6-12 repetitions each.

Recommendations:

• This chest exercise must be performed with a partner, who can back you up if something happens.
• Do not lift your glutes off the bench or arch your lower back too much, as this will cause your pecs to be less involved in the work.
• Keep your head on the bench.
• Do not make long delays at the lowest point of the amplitude.
• Under no circumstances throw the projectile onto your chest, but lower it slowly.

The exercise is not recommended for athletes who have injuries to the wrist, shoulder and elbow joints.

Training the chest at home

In order to train at home, you can make your own pectoral muscle machine. It does not necessarily have to look like the “unit” we are used to.

You can swing with dumbbells. Buy yourself several dumbbells with progressive loads, do sequential exercises, moving the dumbbells to the sides.

If you still don't have dumbbells, you can start with bottles filled with water or sand. Swing with both arms at the same time - both up and to the sides. This will only allow you to slightly pump up your chest.

For the sake of scale, it won’t be difficult to make your own home “crossover”. In a sporting goods store you will find everything you need to make this unit at home, attaching it to a fixed vertical surface.

They often make a bench with a barbell and place it in a separate place in the house or apartment. You can perform lying arm movements in the morning before work and by following the lesson plan, after a while you will achieve success.

Women often purchase the Easy pectoral muscle trainer, which looks like a stick that bends in the center. When bending and extending, you always use exactly the part of the body that this article is devoted to. Try your best, you will succeed!