How familiar are you with the explosive breast program and the breast volume program in general? How long will this program take us to our goal? The reality is that building massive chest muscles requires a lot of effort and a professional chest program.
If you are looking for a volume breast program, then do not miss this vitamin article. Because, we want to provide several examples of breast training programs for a variety of goals and tell you all about breast volume.
Sample chest workout program based on level
In this section, we bring several examples of chest programs. These exercises involve all parts of the chest. You can do it year-round or modify the exercises to meet a specific goal.
Remember that all athletes, from beginners to advanced, need a specific program to achieve their goals. You can get your workout plan from vitamin trainers right now.
Beginner breast program
Move
Number of sets and repetitions
Dumbbell chest press
3 sets of 12
Dumbbell chest press
3 sets of 12
Chest press machine
3 sets of 12
device chest (fly device)
3 sets of 15
Swedish knee-land swimming
3 sets of 10
Dumbbell chest press
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How to move
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First, choose a suitable pair of dumbbells and lie on the bench;
To start the movement, the hand should be straight and extended and the dumbbells should be above the chest;
Lower the dumbbells to the chest and then slowly move the weight up;
When going down, try to make the angle of your elbow and arm a 90 degree angle;
In the upper part of the movement, try not to straighten your elbows completely so that the pressure is transferred to your joints.
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Dumbbell chest
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How to move
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lie down on a graduated bench (chest table);
Place the dumbbells with your hands on your feet;
Your palms should face forward;
Use your knees to lift and throw the weights up and start moving;
Raise your hands and hold the dumbbells parallel to the shoulder line so that the angle of the elbows is 90 degrees;
This will be the starting point of the movement;
Raise the arms and bring the dumbbells close together so that the arms are perpendicular to the floor.
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Chest press machine
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How to move
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Place the appropriate weight on the device and adjust the seat at a high height suitable for your height;
At the beginning of the movement, the handles should be next to the muscles under the chest;
Your arms and chest should be up and your shoulders back;
Push the handles forward;
After a brief pause at the highest point, return the weight to the starting point;
In this way, the pressure caused by the movement will be on the muscle until the end of the set.
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Fly device
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How to move
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First, stand on the butterfly machine with your back straight and attached to the back of the machine;
Adjust the handles of the device in such a way that the hands are slightly extended when holding them;
Hands should be parallel to the ground and elbows should be slightly bent. This will be your starting point;
Now, at the same time, bring your hands close to each other and contract your chest muscles;
Then slowly return to the starting point.
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swimming knee land
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How to move
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First, lie on the ground so that your palms and knees are on the ground;
Bend your elbows and bring your chest close to the ground;
Then go back to the beginning.
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Professional breast volume program
Move
Number of sets and repetitions
Barbell chest press
First set 12 / second set 10 / third set 8 / fourth set 6
Dumbbell chest press
3 sets of 12
Smith chest press
4 sets of 8
Barbell chest press
3 sets of 12
Swedish swimming
4 sets of 12
One-handed crossover
3 sets of 12
parallel chest
3 sets to disability
Barbell chest press
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How to move
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First lie on a flat table;
The distance between the hands should be normal, a little wider than the width of the shoulder, so that in the middle of the movement, a 90 degree angle is created between the arm and the forearm;
Remove the barbell from the device and hold it in front of your chest; This is the starting point of movement;
From this point, breathe in (tail action) and slowly lower the barbell until the barbell reaches your chest;
After a brief pause, exhale as you raise the barbell to your starting point;
(Exhale) Focus on using your chest muscle, contract the chest muscle at the highest point and after a short pause, slowly come back down;
The barbell must be under your control in all situations;
When you have done the desired number of repetitions, leave the barbell in place.
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Dumbbell chest press
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How to move
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First, choose a suitable pair of dumbbells and lie on the bench;
To start the movement, the hand should be straight and extended and the dumbbells should be above the chest;
Lower the dumbbells to the chest and then slowly move the weight up;
When going down, try to make the angle of your elbow and arm a 90 degree angle;
In the upper part of the movement, try not to straighten your elbows completely so that the pressure is transferred to your joints.
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Smith chest press
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How to move
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Place the graduated bench (chest) under the Smith machine;
The position of the table is such that the Smith bar is placed along the top of your chest;
While the distance of the hands is more than the width of the shoulders, grab the Asimite bar;
Then remove the bar from the locked position, and while keeping your hands stretched above the chest; This is the starting place;
Now, while inhaling, slowly lower the barbell to the upper chest;
Do this by bending your hands and bringing your elbows towards the bench;
Exhale and return the barbell to the starting position using the upper chest muscles;
Make sure you keep your chest up and your shoulder blades close to the bench throughout the exercise.
When the reps are finished, lock the bar.
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Barbell chest press
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How to move
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Sit on the table under the chest and lie down;
keep your hands on the barbell bar one and a half shoulder width apart;
Lift the bar and lower it to the chest and then slowly move the weight up;
In the upper part of the movement, try not to straighten your elbows completely so that the pressure is transferred to your joints.
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Swedish swimming
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How to move
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Lie on the floor so that your palms and toes are on the floor;
keep the upper body up while the hands are stretched and at a distance of about 90 cm from each other;
Go down until the chest does not reach the ground;
Return the upper body to the starting point and contract the chest muscle;
After a brief pause at the highest point, you can go back down and repeat the movement as many times as needed.
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One-handed crossover
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How to move
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To be at the starting point, place the clamp at the highest height of the device;
Then choose your desired weight;
Hold the handle with one hand and take a step forward and keep your hand in front of your stomach;
Your upper body should lean slightly forward from the waist;
This will be your starting point;
You can keep your other hand on your waist to keep your balance better;
While your elbow is slightly bent, open your hand to the side of the body until you feel a stretch in the chest muscle;
Then, using the chest muscle, return the hand to the starting point;
Make sure that the curved shape of the hand is maintained when returning to the starting point of the movement;
Repeat the same movement for your other hand.
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parallel chest
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How to move
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To be at the starting point, stand on the machine, but do not lock your hands completely, and slowly go down;
Make sure to stick your chin to your chest and keep your head completely down;
You should lean your elbow back a little to continue until you feel a stretch in the chest muscle;
then return to the starting point using palm pressure;
Also, to get the best result from doing this exercise at the highest point, contract the muscle;
If you don’t have enough strength to perform the movement correctly and completely, you can get help;
Professional athletes can do this movement heavier by holding the weight between their legs.
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Sample breast program by gender
In general, the separation of bodybuilding programs based on gender is not correct and principled; But in the breast program, a difference can be made; Because breast tissue is different in men and women and it would be logical to have different plans.
Men’s chest fitness program
Move
Number of sets and repetitions
Barbell chest press
First set 12 / second set 10 / third set 8 / fourth set 6
Dumbbell chest press
4 sets of 12
Barbell chest press
First set 12 / second set 10 / third set 8 / fourth set 6
Parallel dumbbell chest
3 sets of 12
parallel chest
4 sets of 12
swimming jump
4 sets of 12
Barbell chest press
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How to move
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First lie on a flat table;
The distance between the hands should be normal, a little wider than the width of the shoulder, so that in the middle of the movement, a 90 degree angle is created between the arm and the forearm;
Remove the barbell from the device and hold it in front of your chest; This is the starting point of movement;
From this point, breathe in (tail action) and slowly lower the barbell until the barbell reaches your chest;
After a brief pause, exhale as you raise the barbell to your starting point;
(Exhale) Focus on using your chest muscle, contract the chest muscle at the highest point and after a short pause, slowly come back down;
The barbell must be under your control in all situations;
When you have done the desired number of repetitions, leave the barbell in place.
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Dumbbell bench press
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How to move
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Choose a suitable pair of dumbbells;
lie down on the couch;
hands should be straight above the body;
Attach the dumbbells together;
In the same position, bend the elbows and lower the dumbbells to the chest;
Then return to the initial state.
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Barbell chest press
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How to move
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Place the appropriate weight on the barbell;
While the legs are flat and on the floor or placed on the place where the feet are placed, lie on the table with the chest up;
The waist should be arched and the shoulders should be pulled back;
Lower the bar on the marked upper part of the chest;
then remove it from the device and hold it above the chest while the hands are fully extended; This will be the starting point of the movement;
Lower the bar by bending your elbows and keep the weight under your control the whole time;
Elbows should be slightly inclined inside the body;
After the bar touches your body slightly, return it to the starting point.
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Parallel dumbbell press
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How to move
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Sit on the bench and hold the dumbbells in your hands so that your elbows are at a 90 degree angle and your palms are completely facing each other.
Press the dumbbells up and then lower the dumbbells to the side of the chest;
Then slowly move the weight up;
In the upper part of the movement, try not to straighten your elbows completely so as not to put pressure on your joints.
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parallel chest
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How to move
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To be at the starting point, stand on the machine, but do not lock your hands completely, and slowly go down;
Make sure to stick your chin to your chest and keep your head completely down;
You should lean your elbow back a little to continue until you feel a stretch in the chest muscle;
then return to the starting point using palm pressure;
Also, to get the best result from doing this exercise at the highest point, contract the muscle;
If you don’t have enough strength to perform the movement correctly and completely, you can get help;
Professional athletes can do this movement heavier by holding the weight between their legs.
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swimming jump
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How to move
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First, lie on the floor with your hands as wide as your shoulders; the tips of the toes are on the ground; The body should be completely flat and level with the ground; In this position, bend your elbows and bring your chest closer to the ground; When you come up, try to push yourself up and separate your palms from the ground.
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Bodybuilding program for women’s breasts
Move
Number of sets and repetitions
Dumbbell chest press
3 sets of 12
Barbell chest up
3 sets of 12
Fly device
3 sets of 15
Swedish swimming
3 sets of 12
Dumbbell chest press
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How to move
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First, choose a suitable pair of dumbbells and lie on the bench;
To start the movement, the hand should be straight and extended and the dumbbells should be above the chest;
Lower the dumbbells to the chest and then slowly move the weight up;
When going down, try to make the angle of your elbow and arm a 90 degree angle;
In the upper part of the movement, try not to straighten your elbows completely so that the pressure is transferred to your joints.
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Barbell chest press
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How to move
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Place the appropriate weight on the barbell;
While the legs are flat and on the floor or placed on the place where the feet are placed, lie on the table with the chest up;
The waist should be arched and the shoulders should be pulled back;
Lower the bar on the marked upper part of the chest;
then remove it from the device and hold it above the chest while the hands are fully extended; This will be the starting point of the movement;
Lower the bar by bending your elbows and keep the weight under your control the whole time;
Elbows should be slightly inclined inside the body;
After the bar touches your body slightly, return it to the starting point.
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Fly device
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How to move
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First, stand on the butterfly machine with your back straight and attached to the back of the machine;
Adjust the handles of the device in such a way that the hands are slightly extended when holding them;
Hands should be parallel to the ground and elbows should be slightly bent. This will be your starting point;
Now, at the same time, bring your hands close to each other and contract your chest muscles;
Then slowly return to the starting point.
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Swedish swimming
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How to move
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Lie on the floor so that your palms and toes are on the floor;
keep the upper body up while the hands are stretched and at a distance of about 90 cm from each other;
Go down until the chest does not reach the ground;
Return the upper body to the starting point and contract the chest muscle;
After a brief pause at the highest point, you can go back down and repeat the movement as many times as needed.
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Why does the chest muscle not grow?
You have probably started exercising and waiting for changes in your upper body, but things are not going as you want. Don’t worry, in this section we will name all the reasons that prevent the growth of upper body muscles and give a brief explanation about each one. Once you know the reason, your path will be much smoother by removing the obstacles.
1. You don’t warm up your body before training!
It’s strange that we see even seasoned bodybuilders walk into the gym, put their gear in the locker and then lie down on the bench and start the chest press, but warming up is essential and an important part of a chest-building program, and not warming up can make things worse. will spoil
In 2015, the British Journal of Sports Medicine published extensive research on the effect of upper body warm-ups on muscle growth and injury. The result showed that dynamic and active warm-up increases muscle growth and strength.
Muscles that are warmed up are much more flexible, have more mobility, are able to produce more explosive power and are less prone to injury. These cases prove well why it is necessary to spend time on general and specialized warm-up before each training session and see the difference in your muscle growth.
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2. You repeat the movements quickly!
There is usually a teenage boy in the gym trying to break the world record for the number of reps done in 30 seconds. If your goal is to build muscle and bulk, these quick bursts and no pauses between explosive chest routines will not help your muscle growth.
The essence of training and a bodybuilding program is to cause micro damage to your muscle fibers and during recovery, your muscle fibers will grow. Your muscles need pressure and challenge to grow, and high-speed workouts may be good for your heart and blood vessels, but they have no effect on your muscle growth.
Many trainers adhere to the 2-1-3 method: take 2 seconds to lift the weight; Pause for 1 second and then take 3 seconds to lower the weight.
3. Your weights are not heavy enough!
This topic is very important and controversial, but simple. In order for muscles to grow, they must be trained and challenged well. If you want to have 3D breasts like Arnold, you have to train your muscles hard. Hard training here means training that is principled and professional and of course with heavy weights.
If you have just started a bodybuilding and chest volume program, there is no need to lift very heavy weights; Rather, the priority is to learn the correct form of practice and become proficient in it. As you become more adept at handling heavy weights, you can increase the weights and progress to muscle failure.
4. You don’t have special nutrition for weight gain!
One of the main reasons for not developing chest muscles is insufficient nutrition and more importantly, unhealthy nutrition. Everyone talks about the importance of protein; But carbohydrates and fats are equally important in the growth and development of muscles in the breast program. To have firm and large breasts along with a breast volume program, you need to get enough macronutrients.
As a professional bodybuilder, you need (about) 2 grams of protein per kilogram of body weight, 5 grams of carbohydrates per kilogram of body weight, and 0.9 grams of fat per kilogram of body weight. To see the actual results of the exercise.
Pay attention that these numbers are approximate and increase or decrease according to your status and gender. Some of the food sources that are good for you are:
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5. You don’t have enough rest and recovery!
You might think it all depends on your workout in the gym, but getting enough rest and sleep is just as important. Without rest and recovery, your muscles will never grow. You may mistakenly think that the more you train your chest muscles, the more volume they will gain, but in fact it is the opposite.
Excessive and repeated training on one body part can stop muscle growth and even destroy the muscle tissue that you have worked so hard to build. But what does recovery include?
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rest
enough sleep
Hot shower
Sometimes massage
A suitable meal after training
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6. You are doing too much aerobic work!
Many people dream of burning fat while building muscle. For this reason, they have as much cardio and aerobics in their program as they do bodybuilding. This is wrong and there should be a balance between the amount of strength and aerobic exercises.
As much as it burns fat, too much aerobic activity can also burn your muscles or slow down the growth of muscle mass. The amount and type of aerobic exercise will be determined by the trainer, but a good recommendation is to include HIIT cardio sessions in the chest volume program. Heat means short, intense workouts that raise your heart rate and help maintain and continue to grow your muscles.
final word
In order to build a wide and voluminous upper body, you must have an explosive chest program and proper nutrition and exercise in a principled and correct manner. In this article from Vitamin, we brought several examples of breast training programs and told the points that you should follow to achieve breast size.
