Breast muscles

Breast muscles. General information

Muscles of a breast or as they are called still, muscles of a thorax are subdivided into several groups: one of them begins on the surface of a thorax and goes towards a free upper extremity and to a belt of an upper extremity. Other group – own muscles of a breast which are a part of walls of a cavity of a breast.

So, the muscles relating to an upper extremity:

• big pectoral muscle (BPM). Its beginning is located around the following educations: medial half of a clavicle, front wall of a direct muscle of a stomach, cartilages of edges and front surface of a breast. BGM to a hillock of a humeral bone fastens. The lateral edge of BGM is separated from a deltoid muscle of a shoulder by a groove which has expansion under a clavicle. In this place the subclavial pole is formed. To the BGM main functions refer reduction of a hand to a trunk, its turning inside, bending of a hand. Besides, BGM takes part in breath and pulling up of a trunk;
• small muscle of a breast or the small pectoral muscle (SPM) – the muscle lying under BGM. Fastens to a shovel. Its functions: procrastination of a shovel down at reduction, participation in breath;
• subclavial muscle of a breast. It is located between the first edge and a clavicle. Participates in a reinforcement of a grudinoklyuchichny joint and procrastination of a clavicle down;
• the front gear muscle of a breast is located on the side surface of a breast. The beginning prevails from upper edges, fastens in the field of medial edge of a shovel. Refer formation of a wide muscular loop to its functions (together with a rhomboid muscle) which purpose – pressing of a shovel to a trunk.

It is accepted to carry to own muscles of a breast described below:

• the outside intercostal muscles filling intervals between edges from a backbone to cartilages of edges. These muscles originate from bottom edge of each of edges, fasten at the same time to an underlying edge;
• the internal intercostal muscles (IIM) are located under outside, have the opposite direction of fibers in relation to them. Begin from the upper edge of an underlying edge, fasten to overlying;
• subcostal muscles of a breast. The direction of their fibers matches the VMM direction. Are located in the field of corners of edges, on an internal surface of the lower part of a breast;
• the cross muscle of a breast is also located in front area of the surface covering an internal part of a thorax. It continues a cross muscle of a stomach. Participates in a raising of edges, expansion of a thorax, breath.

Exercises for breast muscles

Harmoniously and correctly developed pectoral muscles at men – a courage sign, a beautiful breast at women – guarantee of pride of their owner. In either case behind beauty of a body there are serious trainings including exercises for breast muscles.

Experts claim that excessive loading, that is inclusion of muscles of a thorax in each training is fraught with their overload. When breast muscles after the training noticeably hurt - it is the direct proof that loading is chosen excessive. On the other hand, slight and pleasant, "working" pain – a sign of well prepared training.

Exercises for muscles of a breast have to be included in the training plan not more often 2 weekly (especially it concerns beginners). As the most effective general exercises for muscles of a breast are considered:

• press lying on an inclined bench. Exercise during which an upper part of muscles of a breast is involved. Lying on a steady bench with an inclination, the loaded bar is accepted on the straightened hands. Then slowly it is lowered to an upper part of a breast, elbows at the same time are moved apart in the parties then it is necessary to squeeze out it before full straightening of hands. To make several approaches;
• squeezing on bars is aimed at the development of the lower and outside parts of muscles of a breast. The distance between bars has to be about 70-80 cm, otherwise loading will go on tricepses. Besides, the maximum load on pectoral muscles is carried out if when lowering a trunk elbows are divorced in the parties, knees are bent, and the case is inclined forward;
• squeezing from a floor – the exercise for breast muscles which is not demanding special equipment. At the same time impact on the lower or upper parts of muscles of a breast depending on the picked-up accent of loading is made;
• crossovers call data of hands on blocks at which muscles of internal and lower parts of a thorax are involved. It is considered that overall performance on crossovers is higher, than at cultivation of dumbbells. Besides, in comparison with presses, amplitude of movements at crossovers is higher. This option of exercise is ideal for those athletes whose muscles badly react to presses lying. 

Strengthening of muscles of a breast

Exercises for strengthening of muscles of a breast – a bit different category of an exercise stress preferred by women. The main emphasis is placed not on accretion of weight, and on giving to muscles, and, as a result, breasts, an attractive form. At the same time it is not necessary to be guided by the fact that after exercises breast muscles do not hurt. Exercises can be effective and without the corresponding pandiculations in muscles. The following exercises will be useful:

• compression of palms before. Exercise is directed to strengthening of muscles of a breast and hands. The palms directed by fingers up should be connected among themselves before a breast. Within 10 seconds it is necessary with effort to press them to each other then to take a 5-second break. To repeat from 10 to 15 times. It is possible to strengthen effect by use of an elastic ball or a small expander;
• cultivation of dumbbells in the parties. Exercise is carried out lying on spin. It is necessary to take a dumbbell weighing 2 kg in each hand or less if muscles weak. Slightly to bend hands in elbows, to take away before a breast. Having made a breath, it is necessary to part slowly hands in the parties, without concerning a floor. If to do exercise slowly and attentively, it is possible to feel that point of tension when hands begin to shake slightly. It also should be taken for a final point of the movement. After that also slowly hands are returned to an initial position. To repeat 10-15 times;
• "scissors" with dumbbells. Dumbbells will also be useful for this exercise, or if muscles of hands got stronger not enough, it is possible to do also without them, using the weight of hands and resistance of air. It is necessary to rise directly, to take in each hand on dumbbell, to extend straight arms forward. Now slowly it is necessary to cross hands before himself at the level of a breast. Amplitude of movements can be as small (to part hands on distance 15-20 cm and quickly to cross), and big (to part hands against the stop). Speed at the same time changes in proportion to distance.

If after such exercises breast muscles hurt, it is necessary to reduce the number of approaches or to try to work without burdening.