The impression of a powerful and wide chest is formed not only due to the massive pectoral muscles. And in some cases, their excessive development, accompanied by a shortening of the muscular abdomen, further aggravates the situation – under the force of tension of the chest shoulders are gradually brought forward. As a result, even with developed pectoral muscles, the chest does not look impressive. Moreover, this condition is explained by the curved position of the skeleton and spinal column. The man, simply put, stoops. And in the future, such a stoop leads to compensatory deformation of the lower spine. As you can see, the problem is quite significant, for this reason it should be prevented in advance or, if it has already become pronounced, it should be immediately eliminated.
Methodical bases of sternum correction

In order to begin corrective work on the restoration of the sternum, and then work on its possible expansion, it is necessary to introduce a number of innovations into the training program. Since the position of the sternum is for the most part provided by numerous muscles of the back and chest, it is necessary to start in this matter with the correct attitude to these muscle masses.

In this case, it is important to take into account one circumstance. The fact is that if the position of the sternum is violated, even barely noticeable, there is a concomitant violation of the distribution of the load on the muscles of the back and chest to maintain its position. For example, when the shoulders are tilted forward, the main load falls on the muscles of the upper back – the trapezius. In fact, with a naturally correct position of the body, when the lower ribs are slightly raised and the chin is directly above the hypogular fossa, the arms in the position on the sides should be held not by the muscles of the back, but by the pectorals, and without any unnecessary tension. In other words, the chest should be slightly in front of the shoulders, which, in turn, are slightly brought back by the shoulder blades.

Now imagine that a person with signs of slouching begins to train with serious weights. It is possible that young people will not feel any particular danger. But this will happen sooner or later due to the incorrect distribution of the additional load on the skeleton and spine. People older than thirty and older, as a rule, come to this conclusion. faster.

Undoubtedly, this state of affairs can be counteracted, and not only in terms of compensation. Having worked on giving the entire sternum to its natural position, and after it the entire spine, you can devote part of the training time to expanding the volume of the chest. Basically, such an expansion should occur due to the tensile work of the bone-ligamentous apparatus.

Training recommendations

If you find obvious signs of stoop, do not abuse the work with heavy weights. It is better to start with a more accessible option at the moment. Breathing runs are perfect here, both indoors and outdoors. The only purpose of such runs should be breathing. It is it that has the life-giving power to restore the position of the sternum, acting from the inside. While running, it is important to pay attention to the cycling of inhalation and exhalation, while not forcing the body’s natural ability to adapt to the intensity of the running load. Running will do its job – the lungs will breathe powerfully. Pay attention to people who have experience of jogging – their chest is raised, their breathing is even and voluminous. Naturally, it will take some time to achieve noticeable results. Believe me, it’s worth it. For those athletes who, for some reason, cannot jog, breathing swims in the pool can become an alternative.

The same goal must be pursued in the hall. The main attention should be focused on work in breathing squats and chest pullovers. You can combine breathing squats and pullovers both in one workout and within one training week. Since in the foreground is giving the sternum a natural position and its expansion in volume, there is no need to abuse super-heavy weights. Now it is important to learn how to work on the intensity of breathing in these training movements. Everything else fades into the background.

There is an opinion that only the chest of young athletes, whose skeleton is still continuing to grow, can increase in size. Legs and at an older age plastic deformation can occur. Mainly due to posture correction and an increase in the amplitude of the respiratory cycle. Against this background, even moderately developed chest and deltas will look impressive, demonstrating the power and health of their owner.

After working for some time in breathing runs, breathing squats and stretching pullovers, you can begin to instill the acquired skill in other exercises of the complex. As a result, the technicality of the execution of all movements with weights will increase, as well as strength indicators will grow. The latter will occur due to more powerful chest breathing, which by its nature can act as a powerful hydraulic cushion in many exercises.

Training program

If you do not have jogging experience, then you need to start small – two or three short workouts of 5-12 minutes each. Jogging can be done both before strength training and after it. It is possible to separate these classes from each other. Do not abuse long-distance marathons – your goal is to breathe.

In the gym, switch to 20 rep squats. You need to squat at first with a small weight, gradually increasing it. And again – during squats, it is important to monitor chest breathing. From the very beginning of the movement, there will be a desire to breathe in plenty of air, and as you approach the final of the set, your breath will simply burst out of your chest. Do not skimp on strong-willed qualities in this exercise, and it will bring you a lot of benefits – over time, the chest will really turn into a respiratory pump. Rest as much as needed between sets to recover. Do not overtighten. Do two or three of these working sets. If you feel the need, increase the weight on the bar next time by a little.

To enhance the effect of squats, perform a series of stretch pullovers with a light dumbbell. Lying across the bench, do two dozen movements. Accompany each lowering of the dumbbell on straight arms behind the head with a deep chest breath. It is he who will straighten from the inside and expand the sternum. After an equally powerful exhalation, return your hands to their original position – on straight arms in front of you. It is important to make movement due to respiratory thrust, both in one direction and in the other. It is a mistake to pull a light dumbbell with the force of the latissimus dorsi and pectoral muscles. Pullovers can be interspersed with sets of squats or performed after squats. It is possible to make breathing pullovers on other days.

At the end of the power workout, perform a series of slow stretching exercises for the sternum. For example, static stretching in a doorway or in pillars will do. Rest against the opening at chest level and slightly move the body forward. Keeping a calm, extended breath, hold in a stretched position for 30 or 60 seconds. Do three stretches in total. Each time you come out of the stretched position slowly, without interrupting your breath. Try to remember the achieved position of the sternum.

After devoting a couple of months to breathing training, you can reap the results. If necessary, it can be extended. Subsequently, such training cycles should be included in the annual macrocycle. In addition to specialized training for expanding the sternum and developing the power qualities of the respiratory system, such training allows you to contrastly diversify the training “for mass”, stimulating it additionally, both directly and indirectly.