Beginner's guide: 8 week

V-shaped figure

The basis of the sporty V-shaped physique is a massive group of chest-back-shoulders. It is these muscles that form an impression of a person's quality muscle mass - and it is these muscles that most effectively emphasize a narrow T-shirt, distinguishing a bad guy from muscular pitching.

For the proportional development of the body, it is important to be able to evenly distribute the load between these muscle groups. If earlier in our "Beginner's Guide" we talked about how to learn to feel the back in pull-ups, this week we will increase the involvement of the pectoral muscles.

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Training for the muscles of the chest and back

During push-ups from the floor or bench press, you can feel that the pectoral muscles and back muscles are connected. More precisely, they are antagonists - muscles that perform opposite anatomical functions. The chest is responsible for the traffic movements, the back - for traction.

Excessive enthusiasm for the training of one of these muscle groups leads to the development of imbalance of the figure - for example, too strong breasts tighten the chest, provoking the formation of humpback and stretching the back. Joint training of these muscles is the best way to balance their development and proportions.

Learning to feel the pectoral muscles

If you do not feel full involvement of the pectoral muscles when performing push-ups from the floor, turn on the preliminary warm-up to perform two sets of vertical push-ups from the wall-a warm-up exercise that strengthens the mental connection between the muscles and the brain.

Stand at a distance of about half a meter from the wall, feet shoulder-width apart;take a position for both push-ups;slowly start to push away from the wall. Carry out the exercise as one and two hands - you need to "catch" the movement and maximally feel the involvement of the muscles of the chest in the work.

How to increase the bench press?

The basic bench press exercise includes not only the chest but also the triceps and the front beams of the deltoid muscles of the shoulders - if you do not know how to properly involve the pectoral muscles, the triceps and shoulders will take on the main burden, which will negatively affect the overall progresstraining.

Pre-exhaustion is a method to increase the involvement of pectoral muscles in work. Directly before the bench press, a set of dilutions of dumbbells or information on the blocks is performed. This will wear down the pectoral muscles and complicate the performance of the main exercise, but it will make the chest more involved in the movement.

Information on the blocks: description of the

technique Crossovers( hand information on the upper blocks) is an isolating exercise for the development of the inner and lower thoracic muscles. Performed in 10-12 repetitions with an average working weight and slow speed - it is important not just to pull the blocks, but consciously reduce them by the strength of the musculature of the chest.

Stand between the blocks of the simulator, putting one foot slightly further than the other;take the arms of the block, elbows slightly bend;slowly get your hands off the ground. Keep your elbows fixed - do not bend them too much and do not unbend, otherwise most of the work will be taken over by triceps.

Back and chest:

muscle antagonists We mentioned above that the antagonistic muscles work connectedly - shortening one of them leads to the stretching of the other. At the same time, during the contraction of the working muscle, its antagonist seems to "resist" the movement - training the muscles of the chest causes tension in the muscles of the back, complicating the lifting of the weight.

However, if the antagonist muscle is worn out beforehand, the resistance to stretching will not be so strong - consecutively performing the exercises first on the chest and then on the back will increase the strength of the muscles of the back, which in the end means faster growth of muscle mass.

Training program: Week 8

Training A is held on Monday and Friday, and training session B is on Wednesday. Training A itself includes a preliminary warm-up of the pectoral muscles, first laying down the bench bench, then the antagonist exercises-rod pulls in the slope. In the end, there are exercises for stretching the back.

Workout A

  • Squats with body weight( warm-up) - 2 x 10-12
  • Squats with a bar - 3 x 5-7
  • Vertical push-ups( warm-up) - 2 x 10-15
  • Push-ups( warm-up) - 2 x 10-12
  • Information on2 x 8-10
  • Lumbar bar bench press - 3 x 5-7
  • Tilt rod rod - 3 x 5-7
  • Traction of the block to the waist( back stretching) - 2 x 12-15
  • Hyperextensions -3 x 10-15

Workout In

  • Sit-ons with body weight( warm-up) - 2 x 10-12
  • Squats with barbell - 3 x 5-7
  • Top block traction( warm-up) - 2 x 10-15
  • Stand up bar press -3 x 6-8
  • Deadlift with weights( warm-up) - 2 x 10-12
  • Deadlift - 3 x 5-7
  • Thrust of upper block - 3 x 6-8


Training of the back and chest muscles should be combined, as thesemuscles are antagonists, complementing each other's work. The best way to increase the level of involvement of the pectoral muscles in training is to learn how to feel them in push-ups and pre-fatigue with information on the blocks.