How to pump up your chest muscles? Effective chest exercises. Trainer tips and tricks

Let's continue to enjoy the weekend. Every Saturday we publish videos on Instagram in which instructors from the World Class fitness center network show different exercises for home and the gym. All videos can be viewed in the current “Be Fit” - save posts with your favorite workouts so as not to lose them.

This time we suggest paying special attention to the chest muscles. It is this area that many athletes strive to pump up, but this is not so easy to do and one classic chest press cannot do it.

Causes of deformation

The mammary glands consist of adipose and connective tissue, special glandular “lobules” and are located on a fat pad. The breasts are held in the correct position by ligaments, skin and pectoral muscles. When they weaken, ptosis (drooping) develops, the degree of which is determined by the position of the nipple relative to the inframammary fold (the place where the breast meets the rib cage).

The main cause of the condition is weakening of the ligaments and muscle corset of the chest. Factors that contribute to the development of mastoptosis are:

• aging, during which the tissue gradually atrophies and becomes unable to maintain the breasts at the same level;
• heredity;
• large breast size;
• sudden change in body weight;
• smoking;
• playing sports without special underwear;
• incorrect posture;
• habit of slouching.

The most common cause of breast ptosis is pregnancy and subsequent lactation. However, contrary to the myths that babies who pull tissue during feeding are to blame, the real reason is changes in hormonal levels and the size of the mammary glands. During lactation, the breasts fill with milk, which quickly increases the volume of the bust, and after breastfeeding is completed, it also quickly decreases. This leads to the fact that the ligaments with the skin are stretched and simply do not have time to return to their place.

Exercise therapy as a treatment method

A special place in the treatment of osteochondrosis is occupied by physical therapy or exercise therapy, as it is commonly called in its abbreviated version. In itself, it is, rather, not a method of therapy, but a good addition to the main treatment program. It is aimed at training and forming a muscle corset, and strong and strong back muscles will help avoid relapses of the disease.

Exercise therapy improves the mobility of the thoracic part of the spinal column, pumps muscles, and improves the functioning of the respiratory system. It can also eliminate some of the main symptoms of the pathology and restore the correct curves of the spine.

Physiotherapy

Attention! Physical therapy exercises will help prevent the appearance of compression of nerve endings. The main thing is to do them correctly.

Degrees of breast drooping

There are three degrees of mastoptosis:

• the first stage is characterized by a slight sagging of the lower segment of the breast, while the areola and nipple may remain in the same position or move slightly downward;
• the second degree of mastoptosis is manifested by a pronounced descent of the nipple-areolar complex (NAC) to the level of the inframammary fold or below, while there is a decrease in the volume of tissue in the upper half of the mammary gland and a corresponding increase in the lower half, which externally affects the attractiveness of the bust;
• the third stage is accompanied by a complete displacement of the nipple-areolar complex to the lower border of the mammary gland, the nipple takes an unnatural position and sticks down, and the tissues filling the breast descend beyond the inframammary fold.

Chest training program

Bench press with a wide grip lying on a horizontal bench

• 4 sets of 10-12 reps
• Body part: Chest Equipment: Barbell

Incline barbell bench press (or dumbbell)

• 4 sets of 10-12 reps
• Body part: Chest Equipment: Barbell

Bench press with a negative incline (wide grip) (or dumbbell)

• 4 sets of 10-12 reps
• Body part: Chest Equipment: Barbell

Dumbbell flyes on a horizontal bench

• 4 sets of 10-12 reps
• Body part: Chest Equipment: Dumbbells

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Use the video instructions for additional information on clarifying the technique.

Experiment. Constantly learning new techniques will allow you to understand how your body reacts to them. Despite the huge variety of workouts, some of them are very effective.

After mastering the main one, we offer additional training with a large number of isolating techniques. Don't be surprised by the extra focus on your glutes and shoulders. According to the theory of anatomical trains, these exercises will help you develop muscle groups adjacent to the pectoral muscles. Don't forget to work on your body in a comprehensive and varied way.

Surgical methods to combat breast drooping

The current level of development of plastic surgery makes it possible to quickly, effectively and at the same time safely eliminate external defects caused by sagging mammary glands. The GALAXY Beauty Institute uses methods that have proven their effectiveness, after which there are no visible scars, cicatrices or other blemishes on the skin.

An operation aimed at lifting the breasts is called mastopexy. It involves excision of excess skin and, if necessary, correction of the size and shape of the mammary gland. Depending on the method of access, the age and personal wishes of the patient, the characteristics and degree of ptosis, three options for mastopexy are distinguished.

• Periareolar. The incision is made around the areola, which allows you to remove excess skin with minimal intervention and at the same time correct the position of the nipple. The technique is used for 1st degree breast prolapse.
• Circumvertical. The incision is made along the lower edge of the areola and from top to bottom from the inframammary fold, which gives the surgeon a greater view. During such an operation, the doctor can remove excess tissue, change the shape and size of the breast, and adjust the location of the nipple. Circumvertical mastopexy is indicated for grade 2 and 3 ptosis.
• Anchor or T-shaped. In this case, the incision is made vertically from the areola to the inframammary fold, as well as horizontally along the fold. This access gives the surgeon almost unlimited possibilities. During the procedure, you can not only eliminate excess skin, but also reduce or increase the volume of the mammary gland, insert implants, radically change the contours of the bust, areola, move the nipple, eliminate asymmetry and completely recreate the shape inherent in a young breast.

Each of the surgical options has its own indications, advantages and disadvantages, which you can learn more about during a face-to-face consultation with plastic surgeons at the GAGALKTIKA Beauty Institute.

Simultaneously with the lift, it is rational to carry out auxiliary procedures for breast modeling. These include:

• reduction mammoplasty, which involves reducing the size of the mammary glands;
• augmentation mammoplasty, which involves the installation of implants;
• autolipotransplantation or lipofilling, which is a small volume of the breast and correction of its shape by transplanting the patient’s own fat cells.

The choice of a specific mastopexy option depends on the initial condition of the mammary glands, age, health characteristics and personal wishes of the woman. If there are indications and there are no contraindications, the operation can be performed at any age after reaching adulthood.

Indications for the procedure

The reasons to contact the GALAXY Beauty Institute for a breast lift are any changes in the shape and position of the mammary glands, nipple-areolar complex (NAC), combined with the patient’s desire to change their shape and/or size. After examination and preliminary examination, the surgeon will tell you whether the operation is possible.

Benefits of Mastopexy

The main advantages of the procedure are:

• the possibility of dramatic changes and rejuvenation of the breast;
• minimal preparation;
• low risk of serious complications;
• long-term results if you follow surgeons’ recommendations;
• minimal tissue damage;
• absence of obvious signs of interference after recovery;
• short rehabilitation period.

Symptoms

This disease is characterized by the presence of such a symptom as palpable pain in the upper back. By nature, the syndrome is divided into two types - dorsago and dorsalgia.

Upper back pain

Prices for painkillers for back pain

Table. Types of pain in osteochondrosis of the thoracic part.

In general, the symptoms of the development of pathology are pain in the chest, back, also felt in the heart and upper lateral abdomen. The syndrome intensifies during movements of almost any intensity, with deep breathing, at night. The patient may also complain of periodic numbness in the area of ​​the shoulder blades or left arm.

Chest pain is one of the symptoms

On a note! Sometimes pain with such osteochondrosis can be confused with intercostal neuralgia, characterized by pain in the scapula area. In general, this disease is not difficult to confuse with a number of other pathologies, including gastritis, appendicitis, and renal colic. Only a specialist can make an accurate diagnosis.

In the thoracic region, the spinal cord canal is very narrow. And at the slightest disturbance in this part of the back, compression of the spinal substance and pinching of nerve endings can occur. The danger is that in this way you can easily get problems with a number of internal organs - heart, kidneys, pancreas, etc.

Anatomy of the spine

Non-surgical ways to combat breast drooping

The mammary glands are not supported by bone structures; they are fixed in a certain position by ligaments and muscles. Only professional surgical lifting can completely eliminate the manifestations of mastoptosis. No physical complexes, cosmetics, traditional or home medicine will help get rid of prolapse. Moreover, intense exercise in certain sports, such as running, jumping, fast walking, active games, can negatively affect the condition of the ligaments and skin. For example, when you run, your breasts bounce and form figure eights, which stretches the skin and weakens the natural support of the bust.

On the Internet you can find a lot of false ways to combat mastoptosis. Unfortunately, they don’t work, although they definitely have some effect.

• Diet. Following a certain diet without aggressive restrictions and avoiding obviously harmful foods stabilizes metabolism, helps normalize body weight and improve overall well-being. But no diet can increase tissue elasticity or rejuvenate skin and ligaments.
• Creams and ointments with collagen. Synthesized in the body, this substance is responsible for connecting the upper and deep layers of the skin and makes the tissue elastic, taut and smooth. The collagen molecules contained in such formulations are too large, so they cannot penetrate the subcutaneous tissue and remain on the surface of the breast when applied. The maximum that such products are capable of is light moisturizing.
• Massage. All kinds of rubbing, stroking, pressing can improve blood supply to the tissues, help with stagnation of milk during lactation, but nothing more. No massage complexes are effective against breast ptosis.

As for gymnastics, it is always useful and can be an excellent prevention of mastoptosis. Regular arm swings, push-ups, bridges, various lateral lunges and other standard exercises help strengthen the ligaments, which has a positive effect on the appearance of the bust. Unfortunately, gymnastics cannot remove the existing sagging of the mammary glands.

With a relatively small degree of mastoptosis, the situation can be corrected with the help of properly selected underwear. A good bra will provide additional support to the fabrics and make the shape more seductive, but will not eliminate the problem, but will only hide it. As soon as the underwear is removed, the breasts will return to their previous position.

Specialists at the GALAXY Beauty Institute recommend not wasting time on obviously ineffective methods and seeking help in matters of beauty and health from professionals. Plastic surgeons also advise paying more attention to prevention: do not slouch, try to maintain correct posture, wear underwear that fits, and take the time to exercise or exercise. Sign up for a consultation when the first signs of breast ptosis appear: the sooner measures are taken, the less the scope of the operation will be. Our doctors will assess the condition of the tissues, the severity of the prolapse, select the optimal correction option, and restore the beauty and youth of your breasts as quickly as possible.

Treatment

Only proper treatment will help you cope with pain and discomfort. Usually it is prescribed by a doctor only after a thorough diagnosis and an appropriate diagnosis has been made - it is important to make sure that it is osteochondrosis that is being dealt with.

Treatment of this pathology consists of using a number of medications, attending physiotherapeutic procedures and physical therapy classes. Acupuncture, which is often prescribed by doctors, will help restore back mobility and eliminate spasms. The circulatory system begins to work better, thereby improving the quality of nutrition of the spinal tissues.