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Brustmuskeltraining: die besten Übungen für alle Muskelanteile Zum Inhalt springen Das Brustmuskeltraining wird traditionell montags ausgeführt und ist fester Bestandteil eines jeden Trainingsplans für Muskelaufbau. Wer den besten Hypertrophieeffekt erreichen möchte, kann an Geräten, mit Hanteln oder auch ganz ohne Zubehör trainieren.
Athleten sollten aber auf jeden Fall darauf achten, beim Training für den Brustmuskel alle drei Muskelanteile des M. pectoralis major zu erreichen.
Der große Brustmuskel besteht aus 3 Anteilen, die sich zusammen über das gesamte Brustbein erstrecken.
Brustmuskeltraining mit Hanteln Langhantel und Kurzhanteln sind ähnlich effektiv beim Aufbau eines starken Brustmuskels. Wer nur eins von beiden zur Verfügung hat, muss also keine Nachteile befürchten. Eine Hantelbank ist allerdings hilfreich, um den Muskel im vollen Umfang trainieren zu können.
Brustmuskeltraining mit Kurzhanteln Mit Kurzhanteln kann beidarmig oder auch einarmig trainiert werden. Bei niedriger Wiederholungszahl und entsprechend hohen Gewichten bietet sich die beidarmige Variante zwecks Stabilisierung an.
Bankdrücken mit Kurzhanteln Ausrüstung: Kurzhanteln, Hantelbank
Trainingsziel: alle drei Muskelanteile
Ausführung: In der liegenden Position werden die Hanteln fast bis auf die Schulter heruntergeführt, so dass die Ellenbogen deutlich hinter dem Körper sind. Das ist für die Spannung auf dem Brustmuskel entscheidend, denn gerade dieser untere Teil der Bewegung wird vom Pectoralis übernommen.
Nach oben können die Arme für eine bessere Stabilisierung leicht zusammengeführt werden. Für die Effektivität ist das allerdings nicht notwendig.
Es sollte darauf geachtet werden, dass die Arme auch am obersten Punkt leicht gebeugt bleiben, um eine durchgehende Spannung auf dem Muskel zu erzeugen.
Intensivierung: Teilkontraktionen im unteren Teil der Bewegung, bis die Hanteln nur leicht über der Brust sind, isolieren den Brustmuskel zusätzlich.
Flys mit Kurzhanteln Ausrüstung: Kurzhanteln, Hantelbank
Trainingsziel: alle drei Muskelanteile
Ausführung: In der liegenden Position werden die Hanteln mit leicht gebeugten Armen nach außen abgesenkt. Am untersten Punkt sollten die Hanteln etwa auf Körperhöhe sein.
Nach oben sollten die Arme nur so weit geführt werden, dass sich die Hanteln nicht senkrecht über dem Körper befinden. An diesem Punkt liegt nämlich keine Spannung mehr auf dem Brustmuskel. Idealerweise sind die Hanteln senkrecht fast über der Schulterhöhe.
Es sollte darauf geachtet werden, dass die Arme in jedem Fall leicht gebeugt bleiben. Bei Flys bewegt sich lediglich das Schultergelenk, das Ellenbogengelenk bleibt leicht gebeugt fixiert.
Intensivierung: Es können Teilkontraktionen im unteren Anteil der Bewegung ausgeführt werden, um den Brustmuskel weiter zu isolieren. Dabei bitte auf das Gewicht achten! Zu hohes Gewicht kann zu Schulterproblemen führen.
Überzüge mit der Kurzhantel Ausrüstung: Kurzhantel, Hantelbank
Trainingsziel: Unterer Anteil der Brustmuskulatur
Ausführung: Mit leicht gebeugten Armen wird eine einzelne Kurzhantel liegend über den Kopf und über die Körpermitte gehoben. In der Endstellung befinden sich die Hände etwa auf Höhe des Hinterkopfes. Hierbei kann der ganze Körper oder lediglich der obere Rücken auf Höhe der Schulterblätter auf der Hantelbank aufliegen.
Nach oben werden die Arme nur soweit gehoben, dass sich die Hantel nicht vertikal über der Brust befindet. An diesem Punkt liegt keine Spannung mehr an. Da bei dieser Übung hohe Gewichte über Kopf verwendet werden, ist ein stabiler Griff mit beiden Händen von Anfang an besonders wichtig.
Intensivierung: Auch bei dieser Übung ist der untere Anteil besonders wichtig. Eine geringe Bewegungsamplitude kann das Training für den Brustmuskel intensivieren. Eine besonders langsam ausgeführte exzentrische Bewegung (nach unten) kann die Übung ebenfalls effektiver machen.
Brustmuskel mit der Langhantel trainieren Man kann den gesamten Brustmuskel mit der Langhantel trainieren. Allerdings ist die Unterstützung durch eine Hantelbank sinnvoll, idealerweise mit verstellbarer Rückenlehne.
Bankdrücken mit der Langhantel Ausrüstung: Langhantel, Hantelbank
Trainingsziel: Alle Anteile der Brustmuskulatur
Ausführung: Die Position auf der Hantelbank sollte so gewählt werden, dass man die Langhantel in Augenhöhe über sich hat. Vielen Sportler liegen zu hoch auf der Bank, weil so das Ausheben des Gewichts einfacher ist. Dabei bewegt sich die Langhantel allerdings gefährlich nahe an den Ablageholmen. Das sollte vermieden werden.
Wie immer ist auch beim Bankdrücken der untere Anteil der Bewegung besonders wichtig für den Brustmuskel. Eine vollständige Wiederholung bedeutet, dass die Langhantel auf dem Körper aufsetzt, etwa in Höhe des Brustbeins, beziehungsweise des unteren Brustmuskels.
Die Hantelstange ist etwas breiter als schulterbreit zu fassen, der Oberarm-Körper-Winkel beträgt etwa 30° bis 45°.
Immer sollte gewährleistet sein, dass die Langhantel sicher abgelegt werden kann! Gerade im Home Gym sollte man sich hier keinen Gefahren aussetzen. Manche Hantelbänke verfügen über Safety Bars, wer etwas Platz hat, kann auch über die Anschaffung eines Half Racks nachdenken.
Intensivierung: Peak Contraction oder statisches Halten des Gewichts im Bereich kurz über der Brust erhöhen den Druck auf den gesamten Brustmuskel. Wer zuhause nur wenige Gewichtsscheiben besitzt, dafür aber vielleicht ein Paar Kurzhanteln, kann über eine Vorerschöpfung des Brustmuskels nachdenken.
Die Reichenfolge wäre dann: 1. Flys mit Kurzhanteln; 2. Bankdrücken mit der Langhantel
Schrägbankdrücken mit der Langhantel Beim Schrägbankdrücken mit der Langhantel kann der obere Anteil der Brustmuskulatur mehr belastet werden. Allerdings müssen auch die Schultern mehr leisten.
Insgesamt macht Schrägbankdrücken für die Brust nur bis zu einem Winkel von maximal 30° Erhöhung Sinn. Hierfür ist eine stabile, verstellbare Hantelbank unumgänglich – bitte keine Eigenkonstruktion verwenden!
Davon abgesehen gelten die Regeln wie zuvor beschrieben.
Brustmuskeltraining am Kabelzug Cable Cross Ausrüstung: Kabelzug, beidseitig
Trainingsziel: Alle Anteile des Brustmuskels, Fokus auf dem unteren Anteil
Ausführung: Cable Cross ist eine intensive Variante der Flys. Die Übung wird also allein durch Bewegung im Schultergelenk ausgeführt.
In der Ausgangsposition sollten beide Arme bereits unter Spannung stehen. Hierfür kann es, besonders bei schwerem Gewicht, notwendig sein, zunächst das eine Kabel an den Körper heranzuführen und dann das andere Kabel abzuholen.
Immer sollte bedacht werden, dass Flys potentiell gefährlich für das Schultergelenk werden können.
Idealerweise wird die Bewegung nach unten, etwa 30° vom Körper weg, ausgeführt. Auf diese Weise erreicht man besonders gut den unteren Anteil des Brustmuskels. Außerdem lässt sich so weitgehend verhindern, dass sich der Körper nach hinten aushebt, wie es der Fall wäre, wenn man gegen hohes Gewicht nach vorne drückt.
Unten sollten die Hände zusammengeführt, besser noch über Kreuz geführt werden. In der obersten Position sind die Oberarme etwa auf Schulterhöhe.
Intensivierung: Das Training am Kabelzug bietet sich für Drop Sets an. Hierbei werden etwa drei bis fünf Sätze hintereinander durchgeführt. Ohne Pause, aber jeweils mit geringerem Gewicht und somit annähernd gleicher Wiederholungszahl.
Möglich wäre aber auch, dass Gewicht beizubehalten und mit jedem Satz weniger Wiederholungen auszuführen.
Cable Cross liegend Die liegende Variante des Cable Cross erfordert eine Hantelbank und Umlenkrollen in Bodennähe.
Auf diese Weise ist das Problem der Stabilisierung des Körpers gelöst und es kann sehr effektiv die oben beschriebene Übung durchgeführt werden, auch mit Zug nach vorne. Allerdings ist es schwieriger, überhaupt in die Ausgangsposition zu kommen. Zumal, wenn man Drop Sets ausführt.
Brustmuskeln aufbauen am Gerät Brustpresse Ausrüstung: Brustpresse
Trainingsziel: Alle Anteile des Brustmuskels
Ausführung: Zu unrecht wird die Brustpresse als Brustmuskeltraining für Anfänger abgestempelt. Dabei wurden derlei Geräte ursprünglich konzipiert, um das Training intensiver zu machen.
Die meisten modernen Brustpressen bieten eine Möglichkeit, das Gewicht mit dem Fuß insoweit auszuheben, dass sich die Hände vor der Brust befinden. Ist diese Möglichkeit vorhanden, sollte sie auch genutzt werden. Der Sitz selbst ist so einzustellen, dass die Hände bis zur Körperachse zurückgeführt werden können, ohne dass das Gewicht aufsetzt.
Die Sitzhöhe sollte so gewählt werden, dass sich die Hände in der vertikalen Achse etwa in der Mitte des Brustmuskels befinden. Gegebenenfalls tiefer, aber nicht höher.
Das Absetzen des Gewichts ist genauso zu vermeiden, wie durchgestreckte Ellenbogen in der vordersten Position. Zwischen diesen beiden Punkten sollte die gesamte Range of Motion genutzt werden.
Die Bewegung sollte nicht dadurch verlängert werden, dass der Oberkörper nach vorne kommt. Der Rücken bleibt die ganze Zeit in Kontakt mit dem Rückenpolster.
Intensivierung: Die Sicherheit der Brustpresse eignet sich hervorragend für sehr schwere Sätze mit hohem Gewicht. Diese können auch durch eine Betonung der Anfangsposition intensiviert werden. Statt die Arme komplett nach vorne zu führen, wird eine Bewegung von nur etwa 10 cm ausgeführt.
Butterfly Ausrüstung: Butterfly
Trainingsziel: Alle Anteile des Brustmuskels
Ausführung: Der große Vorteil des Butterfly für das Brustmuskeltraining, im Gegensatz zu fliegenden Bewegungen mit Kurz- oder Langhantel, ist der Exzenter.
Wer?
Die elliptische Scheibe über dir, welche den Lastarm des Geräts der Kraftentwicklung des Brustmuskels anpassen soll. Wie uns allen schon aufgefallen ist: Hanteln fühlen sich nicht an jedem Punkt der Bewegung gleich schwer an. Ist der Arm lang, zum Beispiel bei liegenden Flys, ist die Last hoch, während sie am obersten Punkt der Bewegung gegen Null tendiert.
Das wird durch den Exzenter ausgeglichen und die Last möglichst gleichmäßig über den ganzen Arbeitsweg verteilt. So zumindest die Theorie.
Für den Athleten bedeutet das, auch am vordersten Punkt, an dem die Hände zusammengeführt werden, noch eine ansprechende Last auf den Muskeln zu haben. Damit das funktioniert, sollte die Bewegung über die gesamte Länge ausgeführt werden, allerdings ohne das Gewicht aufzusetzen.
Die Sitzhöhe ist so einzustellen, dass sich die Hände an den Griffen im mittleren bis unteren Bereich des Brustmuskels befinden. Fälschlicherweise wird der Sitz oft so eingestellt, dass die Füße bequem auf dem Boden stehen.
Die Füße haben mit dem Brustmuskeltraining aber gar nichts zu tun!
Intensivierung: Der Butterfly bietet sich für Drop-Sets an, da dass Gewicht mit wenig Aufwand verstellt werden kann. Diese Möglichkeit sollte man nutzen und mal vier bis fünf Sätze ohne Pause hintereinander mit jeweils angepasstem Gewicht ausführen.
Dank des Exzenters können aber auch Peak Contractions sowohl kurz hinter der Startposition als auch in der vordersten Position der Bewegung genutzt werden.
Dips Ausrüstung: Dip Barren
Trainingsziel: Unterer Anteil des Brustmuskels
Ausführung: Dips sind die wahrscheinlich beste Übung für den unteren Brustmuske l. Dabei darf der Oberkörper übrigens gerne nach vorne geneigt werden, eine Rundung des Rückens ist allerdings zu vermeiden.
Die Dip Barren sollten nicht zu weit auseinander stehen, da sonst zu viel Last auf dem Schultergelenk liegt und die Übung eventuell vorzeitig abgebrochen werden muss. Die Arme sind also am Körper und die Ellenbogen zeigen weitgehend nach hinten, nicht zur Seite.
Der untere Anteil der Bewegung, wenn es im Ellenbogengelenk etwa 90° hat, ist besonders wichtig. Wer den Fokus auf den Brustmuskel legen möchte, ohne den Trizeps allzu sehr zu erschöpfen, der sollte ausschließlich diesen Anteil trainieren. Hierfür den Körper so weit wie bequem absenken und die Bewegung nur bis kurz über den rechten Winkel im Ellenbogengelenk ausführen.
Die Arme also nicht wieder strecken.
Intensivierung: Mit einem Dip-Gürtel können Zusatzgewichte verwendet und so eine richtig schwere Übung konstruiert werden. Bei korrekter und langsamer Ausführung ist das Körpergewicht allein aber schon eine Herausforderung.
Denkbar sind aber auch erzwungene Wiederholungen. Damit sind, ohne Partner, negative, exzentrische Bewegungen nach (positiver) Muskelerschöpfung gemeint.
In der Praxis sieht das so aus: Man macht einen vollständigen Satz bis zur Muskelerschöpfung. Danach bringt man sich wieder in die Ausgangsposition. Je nach Höhe der Holme entweder durch das Strecken der Beine oder durch eine kleine Stufe. Aus der Ausgangsposition lässt man sich dann noch drei- bis viermal so langsam wie möglich absinken, bis der Muskel vollständig den Geist aufgibt.
Brustmuskeltraining zuhause ohne Geräte Auch ohne Hanteln oder stationäre Geräte kann der Brustmuskel trainiert werden. Für ein wenig Abwechslung sinnvoll sind allerdings Widerstandsbänder oder Schlingentrainer.
Liegestütze Ausrüstung: Keine
Trainingsziel: Alle Anteile des Brustmuskels
Ausführung: Je nach Leistungsstand können Liegestütze auf Füßen oder Knien ausgeführt werden. Wer schon längere Zeit Brustmuskeltraining betreibt, sollte allerdings einen kompletten Satz von mindestens 8 Wiederholungen auf den Füßen hinbekommen.
Für eine korrekte Ausführung sind zwei Dinge entscheidend. Zum einen sollte die Rumpfmuskulatur angespannt werden, damit der Bauch und damit auch der Rücken nicht nach unten durchhängt. Zum anderen sollten die Arme soweit gebeugt werden, dass bei gerader Kopfhaltung die Nase fast den Boden berührt.
Dieser untere Anteil der Bewegung ist gerade für die Brustmuskulatur besonders wichtig.
Bei der Ausführung sollten die Ellenbogen etwa 30° bis 45° vom Körper abgestellt werden. Die Hände sind dabei etwas breiter als schulterbreit und leicht zueinander gerichtet aufgestellt.
Wer Probleme im Schultergelenk hat, sollte die Stellung eher öffnen und die Fingerspitzen leicht nach außen zeigen lassen.
Intensivierung: In der Grundstellung können Liegestütze schlicht dadurch intensiviert werden, dass die Spannung an verschiedenen Stellen gehalten wird. So etwa in der Mitte der Bewegung und kurz vor der untersten Position.
Generell sollte auch hier für das Brustmuskeltraining der untere Anteil der Bewegung fokussiert werden.
Wem das nicht genügt, der kann eine Hand weiter weg stellen, während die andere bis auf die Höhe der Schulter herangeholt wird. So wird die Belastung auf einem Arm fokussiert und letztendlich kann man sich so Stück für Stück an den einarmigen Liegstütz heranarbeiten.
Eine andere Möglichkeit zur Betonung des Brustmuskels ist, den unteren Teil der Bewegung zu verlängern. Hierfür eignen sich zum Beispiel Kurzhanteln oder Liegestützgriffe.
Negative Liegestütze Negative Liegestütze werden mit erhöhten Füßen ausgeführt und stellen eine Intensivierung der Liegestütze dar. Es gelten die gleichen Regeln wie bei den Standard-Liegestütz, auf zwei Dinge möchte ich aber hinweisen.
Mit den erhöhten Füßen sind die Anforderungen an die Rumpfmuskulatur noch höher. Es ist unbedingt darauf zu achten, dass der untere Rücken nicht durchhängt.
Auf einigen Webseiten wird beschrieben, dass negative Liegestütze besonders den unteren Anteil der Brustmuskulatur trainieren. Es gibt allerdings keinen Grund anzunehmen, dass das wirklich so ist.
Im Gegenteil: die konzentrische Bewegung startet in einem Winkel, der deutlich mehr die Schultern und den oberen Brustmuskelanteil fokussiert.
Pike Push-up Ausrüstung: Keine
Trainingsziel: Oberer Anteil des Brustmuskels
Ausführung: Der Pike Push-up ist eine intensive Variante der Liegestütze für das heimische Brustmuskeltraining. Gestartet wird hier allerdings aus der halb-aufrechten Position. Die Füße befinden auf dem Boden, die Handflächen ebenfalls. Der Hintern ist nach oben gereckt und der Rücken bleibt möglichst gerade.
Aus dieser Position wird der Körper abgesenkt, idealerweise bis der Kopf den Boden berührt. Dann drückt man sich mit den Händen zurück in die Ausgangsposition.
Notwendigerweise rollt man dabei auf den Vorderfuß. Die Füße bleiben aber stehen wo sie sind und die Beine bleiben leicht gebeugt. Gestreckt müssen die Beine nicht zwingend sein, es handelt sich nicht um eine Dehnübung.
Intensivierung: Die Übung lässt sich schwerer oder leichter machen, je nachdem, wie nahe die Hände an den Füßen sind. Stellt man die Hände sehr nahe, wird die Übung nicht nur koordinativ anspruchsvoller. Es werden auch Teile des Brustmuskels weitgehend inaktiv, wodurch der Fokus auf den oberen Brustmuskel und die Schultern gelegt wird.
Etwa so, wie beim Schrägbankdrücken.
Cross-Frontheben Ausrüstung: Widerstandsband
Trainingsziel: Oberer Anteil des Brustmuskels
Ausführung: Das Widerstandsband sollte bodennah befestigt werden, zum Beispiel durch einen Türanker. Denkbar ist aber auch, dass das Band einfach mit dem Fuß gehalten wird.
Das andere Ende des Bandes wird nun mit einer Hand in Richtung der gegenüberliegenden Schulter gezogen. Das Widerstandsband sollte in einer Länge gefasst werden, dass die Bewegung etwa auf Schulterhöhe mit maximaler Spannung endet.
Das Ellenbogengelenk bleibt leicht gebeugt und die Hand wird nur soweit in die Ausgangsposition zurückgeführt, dass noch Spannung auf dem Muskel anliegt.
Sind zwei gleichstarke Bänder vorhanden, können beide Seiten alternierend trainiert werden, ansonsten hintereinander.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Intensivierung: Auf Schulterhöhe kann das Band gehalten werden oder es werden kurze Kontraktionen von fünf bis 10 Zentimeter Länge ausgeführt. Drop-Sätze sind möglich, bei denen das Band im direkt folgenden Satz jeweils etwas länger gefasst wird.
Flys mit dem Widerstandsband Ausrüstung: Widerstandsband
Trainingsziel: Alle Anteile des Brustmuskels
Ausführung: Das Band kann kurz unter Schulterhöhe um den Rücken gelegt oder an externer Stelle, zum Beispiel mit einem Türanker, hinter dem Rücken befestigt werden. Die Bandstärke sollte zumindest 5 saubere Wiederholungen zulassen.
Die beiden Enden sollten fest in den Händen liegen. Nun werden die Hände vorne zusammengeführt. Die Ellenbogen bleiben die ganze Zeit über leicht gebeugt.
Intensivierung: Im vorderen Teil der Bewegung können kurze Endkontraktionen ausgeführt werden. Durch den konstanten Zugwiderstand ist es auch effektiv, die Spannung mit zusammengeführten Händen einfach statisch zu halten.