{"id":7570,"date":"2025-07-15T00:00:57","date_gmt":"2025-07-15T00:00:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7570"},"modified":"2025-07-15T12:24:47","modified_gmt":"2025-07-15T12:24:47","slug":"how-to-build-bigger-chest-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/how-to-build-bigger-chest-muscles\/","title":{"rendered":"\u041a\u0410\u041a \u041d\u0410\u0420\u0410\u0421\u0422\u0418\u0422\u042c \u041c\u042b\u0428\u0426\u042b \u0413\u0420\u0423\u0414\u0418 \u0411\u041e\u041b\u042c\u0428\u0415\u0413\u041e \u0420\u0410\u0417\u041c\u0415\u0420\u0410"},"content":{"rendered":"\n<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435\u0441\u044c \u0432 \u0431\u043e\u043b\u044c\u0448\u043e\u043c \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u043e\u043c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435, \u0432\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0437\u0430\u043c\u0435\u0442\u0438\u043b\u0438, \u0447\u0442\u043e \u043f\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0438\u043a &#8211; \u044d\u0442\u043e \u041d\u0430\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0434\u0435\u043d\u044c \u0441\u043a\u0430\u043c\u044c\u0438.&nbsp;\u041a\u0430\u0436\u0435\u0442\u0441\u044f, \u0447\u0442\u043e \u0432\u0441\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u044e\u0442 \u0433\u0440\u0443\u0434\u044c.&nbsp;\u0412\u0442\u043e\u0440\u043d\u0438\u043a \u0447\u0430\u0441\u0442\u043e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0432\u0442\u043e\u0440\u044b\u043c \u041d\u0430\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u043c \u0434\u043d\u0435\u043c \u200b\u200b\u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0438 \u0437\u0430\u043f\u0430\u0441\u043d\u044b\u0445.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/miro.medium.com\/max\/1001\/1*9OrxMWzC6ARoatL1rrufQg.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u041d\u043e \u043a\u0430\u043a \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0433\u0440\u0443\u0434\u044c \u0434\u043b\u044f \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0440\u043e\u0441\u0442\u0430?&nbsp;\u0412 \u044d\u0442\u043e\u043c \u043f\u043e\u0441\u0442\u0435 \u044f \u043e\u0431\u044a\u044f\u0441\u043d\u044e \u0432\u0430\u043c, \u043a\u0430\u043a\u0438\u0445 \u043e\u0448\u0438\u0431\u043e\u043a \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0438\u0437\u0431\u0435\u0433\u0430\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0433\u0440\u0443\u0434\u044c, \u0438 \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u0440\u0430\u0437\u043c\u0435\u0440 \u0433\u0440\u0443\u0434\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 \u0433\u043b\u0430\u0432\u043d\u044b\u0445 \u043e\u0448\u0438\u0431\u043a\u0438 \u043f\u0440\u0438 \u043f\u043e\u0441\u0442\u0440\u043e\u0439\u043a\u0435 \u0441\u0443\u043d\u0434\u0443\u043a\u043e\u0432<\/strong><\/h2>\n\n\n\n<p>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430 \u0433\u0440\u0443\u0434\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 4 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u0441 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435\u043c \u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0445 \u0431\u043e\u0434\u0438\u0431\u0438\u043b\u0434\u0435\u0440\u043e\u0432 &#8211; \u043d\u0430\u043f\u0440\u0430\u0441\u043d\u0430\u044f \u0442\u0440\u0430\u0442\u0430 \u0432\u0430\u0448\u0435\u0433\u043e \u0432\u0440\u0435\u043c\u0435\u043d\u0438.&nbsp;\u041e\u0441\u043e\u0431\u0435\u043d\u043d\u043e, \u0435\u0441\u043b\u0438 \u0442\u044b \u0445\u0443\u0434\u043e\u0439.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0418\u0437\u043e\u043b\u044f\u0446\u0438\u043e\u043d\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.&nbsp;<\/strong>\u0412\u044b \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u043d\u0430\u0433\u0440\u0443\u0436\u0430\u0442\u044c \u0433\u0440\u0443\u0434\u044c \u0442\u044f\u0436\u0435\u043b\u044b\u043c\u0438 \u0432\u0435\u0441\u0430\u043c\u0438, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044f \u0442\u0430\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u0430\u043a \u043c\u0443\u0448\u043a\u0438 \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439.&nbsp;\u0422\u0430\u043a\u0438\u043c \u043e\u0431\u0440\u0430\u0437\u043e\u043c, \u0432\u044b \u043d\u0435 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\u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u043e\u043d\u0430 \u043d\u0435 \u0441\u0442\u0430\u043d\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435, \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u0431\u0443\u0434\u0435\u0442\u0435 \u0435\u0441\u0442\u044c \u0431\u043e\u043b\u044c\u0448\u0435.<\/strong><\/li><li><strong>\u0418\u0437\u043e\u043b\u0438\u0440\u0443\u0439\u0442\u0435 \u0441\u0432\u043e\u0439 \u0441\u0443\u043d\u0434\u0443\u043a.&nbsp;\u0425\u043e\u0442\u044f \u0443 \u0432\u0430\u0448\u0435\u0439 \u0433\u0440\u0443\u0434\u0438 \u0435\u0441\u0442\u044c \u0434\u0432\u0435 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u0433\u043e\u043b\u043e\u0432\u043a\u0438, \u044d\u0442\u043e \u043e\u0434\u043d\u0430 \u043c\u044b\u0448\u0446\u0430, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0441\u043e\u043a\u0440\u0430\u0449\u0430\u0435\u0442\u0441\u044f \u0446\u0435\u043b\u0438\u043a\u043e\u043c.&nbsp;\u0412\u044b \u043d\u0435 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\u0442\u044f\u0436\u0435\u043b\u043e.<\/li><li><strong>\u041e\u0442\u0434\u044b\u0445.&nbsp;<\/strong>\u0412\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u0440\u0430\u0441\u0442\u0443\u0442, \u043a\u043e\u0433\u0434\u0430 \u043e\u043d\u0438 \u043e\u0442\u0434\u044b\u0445\u0430\u044e\u0442, \u0430 \u043d\u0435 \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435.&nbsp;\u0422\u0440\u0435\u043d\u0438\u0440\u0443\u0439\u0442\u0435 \u0433\u0440\u0443\u0434\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c 2 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e.&nbsp;\u0415\u0448\u044c\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0447\u0442\u043e\u0431\u044b \u0432\u0430\u0448\u0430 \u0433\u0440\u0443\u0434\u044c \u043f\u043e\u043b\u0443\u0447\u0430\u043b\u0430 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430, 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\u0437\u0430\u0444\u0438\u043a\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u0432\u0432\u0435\u0440\u0445\u0443.&nbsp;\u0415\u0441\u043b\u0438 \u043d\u0443\u0436\u043d\u043e, \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u0435 \u0432\u0435\u0441.<\/li><li><strong>\u0421\u0442\u0430\u0432\u044c\u0442\u0435 \u0440\u0435\u0430\u043b\u0438\u0441\u0442\u0438\u0447\u043d\u044b\u0435 \u0446\u0435\u043b\u0438.&nbsp;<\/strong>\u0412 \u0441\u0440\u0435\u0434\u043d\u0435\u043c \u043f\u0430\u0440\u0435\u043d\u044c \u043d\u0430\u0431\u0438\u0440\u0430\u0435\u0442 \u043c\u0430\u043a\u0441\u0438\u043c\u0443\u043c 2 \u0444\u0443\u043d\u0442\u0430 \u0441\u0443\u0445\u043e\u0439 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0432 \u043c\u0435\u0441\u044f\u0446.&nbsp;\u0412\u044b \u043d\u0438\u0447\u0435\u0433\u043e \u043d\u0435 \u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u0434\u0435\u043b\u0430\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u043a\u043e\u0440\u0438\u0442\u044c \u044d\u0442\u043e\u0442 \u043f\u0440\u043e\u0446\u0435\u0441\u0441.&nbsp;\u0412\u0430\u043c \u043d\u0443\u0436\u043d\u043e \u043d\u0430\u0431\u0440\u0430\u0442\u044c\u0441\u044f \u0442\u0435\u0440\u043f\u0435\u043d\u0438\u044f \u0438 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0442\u044c \u043e\u0442\u043a\u0430\u0437\u044b\u0432\u0430\u0442\u044c\u0441\u044f \u043e\u0442 \u044d\u0442\u043e\u0433\u043e.<\/li><li><strong>\u041f\u043e\u0442\u0435\u0440\u043f\u0438.&nbsp;<\/strong>\u041e\u0441\u043e\u0431\u0435\u043d\u043d\u043e, \u0435\u0441\u043b\u0438 \u0432\u044b \u0435\u0449\u0435 \u043f\u043e\u0434\u0440\u043e\u0441\u0442\u043e\u043a.&nbsp;\u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u0432\u0441\u0435 \u0435\u0449\u0435 \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u0435\u0442\u0441\u044f.&nbsp;\u0412\u044b \u043d\u0435 \u043f\u043e\u043b\u0443\u0447\u0438\u0442\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438 30-\u043b\u0435\u0442\u043d\u0435\u0433\u043e \u0432\u043e\u0437\u0440\u0430\u0441\u0442\u0430, \u0435\u0441\u043b\u0438 \u0432\u0430\u043c \u0432\u0441\u0435\u0433\u043e 15. \u0421\u043e\u0437\u0434\u0430\u0439\u0442\u0435 \u043e\u0441\u043d\u043e\u0432\u0443 \u0438 \u043d\u0430\u0431\u0435\u0440\u0438\u0442\u0435\u0441\u044c \u0442\u0435\u0440\u043f\u0435\u043d\u0438\u044f.&nbsp;\u0412\u0430\u0448\u0430 \u0433\u0440\u0443\u0434\u044c \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u0441\u044f, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u0441\u0442\u0430\u0440\u0448\u0435.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0422\u043e\u043f-3 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u043d\u0430\u0440\u0430\u0449\u0438\u0432\u0430\u043d\u0438\u044f \u0433\u0440\u0443\u0434\u0438<\/strong><\/h2>\n\n\n\n<p>\u041d\u0435 \u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u0442\u0430\u043a\u0438\u0445 \u0432\u0435\u0449\u0435\u0439, \u043a\u0430\u043a \u0436\u0438\u043c \u043b\u0435\u0436\u0430 \u043d\u0430 \u0448\u0435\u0435 \u0438\u043b\u0438 \u0441 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438 \u043b\u043e\u043a\u0442\u044f\u043c\u0438.&nbsp;\u041e\u0431\u0430 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b\u044c\u043d\u043e \u043e\u043f\u0430\u0441\u043d\u044b \u0438 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u0432\u0440\u0435\u0434\u0438\u0442\u044c \u0432\u0430\u0448\u0438 \u043f\u043b\u0435\u0447\u0438.&nbsp;\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044e\u0442 \u0431\u0435\u0437\u043e\u043f\u0430\u0441\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0442\u044f\u0436\u0435\u043b\u044b\u0435 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\u043c\u044b\u0448\u0446\u044b \u0433\u0440\u0443\u0434\u0438.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2015\/08\/Dips-vs-Bench-Press.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0416\u0438\u043c \u0433\u0430\u043d\u0442\u0435\u043b\u0435\u0439.&nbsp;<\/strong>\u0423\u0432\u0435\u043b\u0438\u0447\u044c\u0442\u0435 \u0440\u043e\u0441\u0442 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438, \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u0433\u0440\u0443\u0434\u043d\u044b\u0435 \u043c\u044b\u0448\u0446\u044b \u0432\u043d\u0438\u0437.&nbsp;\u041d\u043e \u043d\u0435\u043b\u044c\u0437\u044f \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0442\u0430\u043a\u043e\u0439 \u0436\u0435 \u0432\u0435\u0441, \u043a\u0430\u043a \u0441\u043e \u0448\u0442\u0430\u043d\u0433\u043e\u0439.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/muscleandhealth.com\/wp-content\/uploads\/2019\/05\/strong-man-gym-dumbbell-chest-press-ss-Feature.jpg\" alt=\"\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0415\u0441\u043b\u0438 \u0432\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0435\u0442\u0435\u0441\u044c \u0432 \u0431\u043e\u043b\u044c\u0448\u043e\u043c \u043a\u043e\u043c\u043c\u0435\u0440\u0447\u0435\u0441\u043a\u043e\u043c \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435, \u0432\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u0437\u0430\u043c\u0435\u0442\u0438\u043b\u0438, \u0447\u0442\u043e \u043f\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0438\u043a &#8211; \u044d\u0442\u043e \u041d\u0430\u0446\u0438\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0439 \u0434\u0435\u043d\u044c \u0441\u043a\u0430\u043c\u044c\u0438.&nbsp;\u041a\u0430\u0436\u0435\u0442\u0441\u044f, \u0447\u0442\u043e \u0432\u0441\u0435 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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