Men, no less than women, take care of the beauty of their bodies. For many, the standard of male beauty is Arnold Schwarzenegger or American bodybuilder Bob Levafee, so they are ready to work out in the gym for hours on end to get the desired shape. But what if sports equipment is unavailable for some reason? Let's talk about how to build pectoral muscles at home.

Anatomy

Effective chest training is impossible without knowledge of the anatomical location of the pectoral muscles. The pectoral (pectoral) muscles are divided into 2 groups: the shoulder girdle with the upper limbs and the own muscles (diaphragm, external, internal), which fill the space of the intercostal space. When training the chest, the emphasis is always on the first group, which includes:

Muscle fibers are unique because they run in different directions, so a training program should include working them out from different angles. It is much more effective to pump up your chest at home if you evaluate the shape of your pectoral muscles before setting up a training program. Performing certain exercises, it is easy to influence the increase in one or another thoracic region.

Workouts at home

Breast training is energy-intensive, and in order not to waste energy, you need to know how to pump up the pectoral muscles at home. No matter what reasons you are not allowed to pump your chest in the gym, if you decide to work out at home, then you can even pump up your pectoral muscles with push-ups alone. The main thing is to make the right training regimen. Beginners should be aware that any strength exercises on the chest will harm a beautiful figure if they are performed daily.

During training, the pectoral muscles work intensively, therefore they receive microtraumas. Fiber repair for both beginners and high-level athletes is imperative in order for protein to be produced and new muscle mass to form.

How many times a week should the pectoral muscles be pumped? Be sure to postpone your workouts until the muscles stop hurting, so the optimal amount of working out the thoracic region is 1-2 sessions per week. Do not exceed the number of sets for all exercises. For beginner athletes, 2 sets with rest will be enough for each exercise. If the sets are difficult at the beginning, do one set. The number of repetitions should not exceed 15 times (for beginners - 6). So, how to build your pectoral muscles at home to be successful:

  • Train regularly.
  • Adjust your diet if you need to remove adipose tissue.
  • Paying attention to the development of the thoracic region, try not to forget about other parts of the body so that the figure looks harmonious.
  • Increase the load gradually to ensure growth and develop the strength potential of the pectoral muscles, and remove excess fat.
  • Move slowly and smoothly during training to avoid muscle strain or other injury.
  • Breathe correctly, because incorrect breathing during dynamic exercise will lead to heart problems.

Training plan and program

It is not easy to answer the question of how to pump the chest correctly, because a pumped-up chest is a relative concept. For a thin guy, small outlines will already look beautiful, but for a large man, relief, and even more heavy muscle plates, is much more difficult to achieve. Moreover, each athlete has his own physiological characteristics, in some the pectoral muscles are voluminous and bulging forward, while in others they are developed along the edges, creating relief clear outlines. Basic exercises for the top or bottom of the chest are the bench press. It is possible to pump up the chest at home with regular push-ups alone, especially since there are many ways to exercise.

Doing the right push-ups to build your pectoral muscles will work your upper chest and triceps muscles in your arms and deltoids, creating beautiful proportions for your upper body. In a static position, the muscles of the back and legs will be involved, and an additional contraction of the press will occur.

Push-ups for the pectoral muscles

The basic push-up technique for the front surface of the chest looks like this: take a lying position on a flat surface, place your hands shoulder-width apart, palms facing up. The feet rest on the floor. Bend your elbows as you exhale, directing your torso downward. Any deflection is a violation, the body must form a straight line when leaning. As you exhale, return to the starting position. Together with the thoracic region, the biceps work here.

Push-ups with narrow arms

Tight push-ups work the inner pectoral muscles and develop arm strength. For this exercise, the starting position is with your arms close together. The fingers of one hand should be in contact with the fingers of the other. As you descend while inhaling, touch your arms with your chest, pausing for a second before making the reverse upward movement. Push-ups from the floor with a narrow grip gives a load to the triceps and belongs to the medium category of severity.

Push-ups on stools

Push-ups will be more effective if done with two stools. Put them on the width of your shoulders, take the starting position, as in the basic study, just place your hands on the stools. Place your feet on a raised platform, for example, on a bed or chair. The palms should be slightly wider than the shoulders. Lower yourself to the lowest position between the stools as low as you can. If push-ups are easy, use weights (a backpack with books).

Downward bend push-ups

The essence of this training is to keep the legs higher than the head. To perform it without simulators, take an emphasis on outstretched arms, and put your feet at the width of your shoulders. Place your feet on a stool (bench). During pumping, do not spread your elbows to the sides, so as not to damage the joints.

Push-ups on one arm

Take an emphasis lying, spread your legs, keep your head straight, your back straight. Bend one arm, put it behind your back, and on the other hold your balance so as not to stagger or tremble. Direct your gaze to the floor and begin to lower yourself slowly on your hand. When 15 cm remains to the floor, lock in for a couple of seconds, then come back.

Dumbbell bench press lying on the floor

It is possible to effectively pump up the chest with push-ups, but the result will be better if you add an exercise for the press with weights. Use dumbbells or a barbell for this. Take dumbbells in your hands and lie with your back on the floor. Bend your legs at the knees, and lift your arms with a load, palms forward. Inhale and slowly lower your arms until your elbows touch the floor. Pause, then as you exhale, slowly return your arms with dumbbells to their original position.

Massive pectoral muscles form a beautiful athletic torso and give an idea of ​​a person as a self-disciplined athlete, persistently moving towards his goal. Therefore, beginners who are disillusioned with "universal" training programs are constantly trying to find out from professionals how to pump up a man's chest in the gym or at home. The secret of success lies in constantly increasing the working weight and using the optimal motion vector for the best possible contraction of the trained muscles. But basic exercises with free weights are not within the power of all novice athletes. And the question of how to pump up a guy's chest remains open to inexperienced athletes. To train correctly, you need to know which muscle groups the muscles consist of, what functions these groups perform and in which exercises they develop best.

The chest muscles are made up of the pectoralis major and minor. The triangular (fan-shaped) muscle provides the appearance of the chest, helps in breathing, and is involved in bringing the arm to the body.

The large muscle is conventionally divided into three parts: upper, middle and lower. The central beam works under any load, but to work out the rest of the sections, special exercises are used, different grips and angles of inclination. The pectoralis minor is located under the pectoralis major and replicates its function.

The specifics of training pectoral muscles

The muscles of the chest cannot work completely in isolation: the muscles of the arms, back and shoulders are always involved in the exercises (). Professionals believe that the chest should be trained on the same day with the back, since these are antagonistic muscles: while one of them contracts, the second resists and does not allow the first to realize its potential by 100%. But after the load, the antagonist muscle gets tired, and the resistance becomes not so strong, which allows the athlete to lift more weight.

The most effective exercises for men for visual breast enlargement are classic basic exercises with sports equipment or in simulators. Exercises for the isolated study of the beams are suitable for experienced athletes and are used after the basic ones in a limited amount.

You don't need to do a lot of exercise every workout to stimulate the growth of the pectoralis major muscle. Muscles expand when they lift new large weights. By exercising with your own weight, you can count on strengthening your muscles and not growing them.

Rules for training chest muscles

Achieving maximum muscle volume is the main goal of the male training program. The key to success is correct technique without extreme weight racing. If you don't have a personal trainer, videos from fitness experts will help you create a training program and analyze your mistakes. Stepping on the path of healthy lifestyle, do not forget that the shape of the pectoral muscles largely depends on genetics.

Useful information for beginners:

  • In heavy presses, the ligaments of the shoulder joints receive a lot of stress, so the warm-up cannot be ignored.
  • The chest can be trained 2-3 times a week. Rest between workouts - at least two days.
  • For beginners, it is enough to do 1-3 exercises, 2-3 approaches each. The number of repetitions in one approach is from 6 to 15. To build muscle, do 10-12 repetitions with weights, and to increase strength - 6-8 repetitions.
  • When choosing exercises, you need to focus on developing the upper chest, and only 30% of your workout should be devoted to the lower pectoral muscles, which are growing rapidly.
  • Increase the weight of the weights when the weight used allows you to do the required number of repetitions in the approach with the correct form. For example, if the approach should have 15 repetitions, then with a new weight their number will decrease to 12. When already with a new weight it is possible to do 15 repetitions in the approach, then the weight is increased again, and the repetitions are decreased.
  • Low reps and high reps do not build muscle.
  • The "negatives" - training in which the weight is lifted (positive phase) by the assistant, and the lowering (negative phase) is done independently at a slow pace, will help to achieve the maximum effect. Negative reps are good for stagnant workouts. From 3-4 workouts on the chest, you can do one such unusual workout.

Arnold Schwarzenegger paid special attention to the pectoral muscles from the very beginning and always practiced chest exercises at the beginning of the workout. He started with 1-2 warm-up exercises and then increased the weight and decreased the number of repetitions. Between sets (a series of continuous repetitions of a single exercise), the athlete stretched the worked muscles to improve blood flow and maintain joint flexibility. But the main secret of a bodybuilder's success is the utmost focus on the execution of each movement (neuromuscular connection).

Best Male Chest Exercises

The most effective pectoral exercises are done with a barbell and dumbbells. The barbell is less traumatic for the joints, especially when a lot of weight is used. But dumbbells allow you to focus on individual beams and include stabilizing muscles in the work.

Basic exercises

  1. ... The exercise is performed while lying on a bench. The barbell must be held in the hands above the chest, lowered down and squeezed to its original position. The higher the head, the greater the load on the upper bundle of the pectoralis major muscle, and vice versa. With a narrow grip, the load falls on the inner part of the muscles and triceps, and with a wide grip, on the outer part of the chest.
  2. ... Push-ups can be done outside the gym. At the lowest point, you must touch the floor with your chest. Complicating the exercise is a backpack with a load or stacks of books, placed under the arms for a deeper lowering down. By changing the tilt of the body and the width of the arms, you can shift the emphasis of the load. Push-ups upside down with widely spaced brushes in front of the shoulder line will help to work out the upper beam. In this case, the feet should be on a high support. Classic push-ups on one arm allow you to draw the muscles of the chest.
  3. ... In push-ups on the uneven bars, the body should be tilted forward, and it is necessary to lower it until the hands are at the level of the armpits. The elbows should point to the sides. Do not round your shoulders, slouch and lift your shoulder blades. The ideal distance between the bars is 70–80 cm. If the gap is less, then the load will shift to the triceps.

Isolated exercises

  1. ... In the starting position, the dumbbells are over the shoulders. Slightly bent at the elbows, spread the arms to the sides until the dumbbells are at shoulder level or slightly lower. Feet securely on the floor to prevent loss of balance. If you raise the head end of the bench, the load will shift into the upper bundle of the chest. On a horizontal bench, the middle of the chest is worked out, and when the head end of the bench is lowered, its lower part.
  2. (crossover). Exercise in a standing position is indispensable for training for relief and is great for those whose muscles do not respond to the classic bench press. When bringing the palms together, the body should be tilted forward. A similar mixing can be done while lying on a horizontal bench.
  3. ... The exercise is performed while lying on a bench with a dumbbell or standing at the simulator. Holding on to the movable lever of the cable trainer, you need to pull the bar down, bringing your elbows closer to the oblique muscles of the abdomen. In a lying exercise, the dumbbell must be held above the chest with both palms of the upper disc. Straight arms slowly move in a wide arc behind the head and return to their original position. When working with a dumbbell, the muscles are stretched more, but the machine provides stability and allows you to take more weight.
  4. ... The bar should be held with an overhand grip (hands shoulder-width apart). The barbell is squeezed up at a slow pace without swinging. At the lowest point, the bar should not touch the chest. Press with dumbbells is performed so that at the top point they come close and almost touch. When lifting weights, the upper pectoral muscles work.

Exercises should be chosen based on your goals and physical fitness. For example, bench press, arm lift and pullover work the upper beam and are suitable even for women. Beginners can do push-ups, dumbbell presses, and barbell presses. For one exercise, three sets of ten repetitions each with a minimum weight are enough. The same exercises can be performed at home by replacing the bench with a fitball.

For the results to be noticeable, you need to eat right (5-6 times in small portions), drink at least two liters of clean water daily and consume enough protein - the main building material of muscles. Don't focus on just one muscle group - train others while your pectorals are recovering. In your free time, go swimming, cycling, getting a massage, and remember to stretch.

There is a widespread belief that training certain muscle groups is impossible without specific sports equipment, which is found exclusively in specialized institutions such as a fitness center.

However, all this fully applies to professional athletes who work on special programs with heavy weights. But if you just want to have a beautiful, toned, harmoniously developed body or cannot train in the gym for one reason or another, training at home is a good solution to achieve a visible effect.

The pectoral muscles are divided into 3 groups - large, small and anterior dentate. In addition, there is a classification by department. According to her, there are 3 of them in total - upper, middle and lower. And if the average is worked out in almost any exercise, then others must be trained with emphasis, otherwise there will be no results. The so-called inner part of the chest stands apart. She also requires special training.

Note that exercises for working out the pectoral muscles contribute to a reduction in the volume of adipose tissue due to the high energy consumption in the process of their implementation, which has a beneficial effect on the entire body as a whole.

Home workouts

Many people desperately need free time. Someone has a hard schedule or the work itself. There are those who, by their nature, cannot bring themselves to be in a large group of strangers. Maybe your budget doesn't allow you to spend on a gym. In all these cases, it is better to study at home. Yes, the effect of training will not appear quickly. Yes, it is impossible to develop muscle relief to the level inherent in bodybuilders at home. But it's better to have a fit, athletic physique than nothing at all, isn't it?

Below we will describe in detail the process of how to pump up the pectoral muscles at home, but first I would like to remind you that you must be motivated, otherwise you will not be able to achieve serious success.

Workout regimen

First, let's deal with such an important issue as the training schedule. The most important rule is not to train every day. So you will only exhaust yourself, because during training, muscles are heavily loaded, and this inevitably leads to microtraumas. Exercising daily, you will not give your muscles a rest (and they grow just during it), microtraumas will accumulate and one day will turn into a full-fledged injury.

It is likely that after your first workout, you will experience pain. It is important not to practice until they disappear. So it's better to train twice a week. It is advisable for beginners to perform 1 or 2 exercises in 2 or 3 approaches, then this number (meaning both exercises and approaches) should be increased.

Classic push-ups

A great alternative to the basic bench press exercise. Also, this exercise loads the pectoral muscles, arms, shoulder girdle and partly the lats and abs.

With proper perseverance and regular exercise, pumping up your breasts at home is possible with push-ups alone, although this will take a long time.

Narrow push-ups

The technique is similar to the classic push-ups, but during this exercise, the palms are not shoulder-width apart, but next to each other so that the thumbs touch. Lowering to the lower position, you need to touch your palms with your chest, then pause for 1 second, and only then return to the starting position (IP). The exercise is mainly aimed at training the inner part of the chest.

Push-ups on stools

To complete this exercise, you will need 2 sturdy, stable stools, preferably with a hard and non-slip top. They are placed at the width of your shoulders, and then you take the PI as with regular push-ups, with the only difference that your palms are on the stools, and your feet are on the headboard (or somewhere else; the main legs should be located above the shoulder line). Hands should be placed slightly wider than shoulders.

You need to go down as low as possible, and the optimal number of approaches is 3 or 4, with 10-12 repetitions. Over time, you may feel that the exercise has become too easy, but the number of repetitions and / or reps should not be increased. Better use weights; in particular, a backpack full of books is perfect for this purpose.

Forward bend push-ups

It is the same as the exercise described above, except that it is performed without stools. The feet should again be above the shoulder line and should be placed on some level and stable piece of furniture. Because of this position of the legs, the main load falls not on the middle, but on the upper part of the chest muscles. In addition, triceps and deltoid muscles are actively involved in the work.

Dumbbell bench press lying on the floor

If you do not have dumbbells, you should definitely get them, as this exercise allows you to work out your chest muscles perfectly. If we talk about the gym, then there it is performed on the bench, at home you will train on the floor.

Starting position: take dumbbells and lie on the floor, legs should be bent at the knees. Then stretch your arms up with the dumbbells clamped in them and gently lower them to the sides until they touch the floor with their elbows (while inhaling). Then wait 1-2 seconds. and return to the PI (on exhalation). It is important to follow 2 rules: the elbows must be kept apart on the sides, so that the pectoral muscles are fully loaded, and when lowering the hands, you should not allow the elbows to hit the floor.

Complex

Also, for pumping the pectoral muscles at home, exercises such as flattening with dumbbells lying down, pullover and reverse push-ups are suitable. If finances permit, buy a folding bench. It will not take up much space during storage, but it will greatly increase the effectiveness of the dumbbell press.

Pectoral muscle building program at home

  1. Wide grip push-ups 3 sets of 30 reps
  2. Close-grip push-ups 3 sets of 20 reps
  3. Dumbbell Bench Press 3 sets of 15 reps
  4. Reduction of hands with dumbbells lying 3 sets of 15 repetitions
  5. Pullover 3 sets of 20 reps

Well-developed chest muscles are a spectacular decoration for any man. Standing out even under clothes, they are able to attract admiring glances of ladies. In addition to the aesthetic side of the issue, there is another. Powerful pectoral muscles are the main support for the work of the hands, both the force of the blow during self-defense and the ability to perform work that is considered exclusively male depend on them. Any exercises on the crossbar designed to demonstrate strength and dexterity are impossible without their participation.

Therefore, young guys of asthenic build often ask the question: how to pump up the chest at home? Many are worried about another problem: what to do if one pectoral muscle is larger than the other?

Anatomical features of the breast and basic rules for a beginner

The attractive torso bulge in men is formed by 2 paired (left and right) muscles:

  1. The pectoralis major muscle is located in the form of a fan on the front of the chest and consists of 3 parts that diverge from the crest of the large tubercle of the shoulder bone to the clavicle, sternum and rectus abdominis muscle.
  2. The pectoralis minor is located under the pectoralis major, attached to 3-5 ribs and the coracoid process of the scapula.

Due to the vastness of the leaf of the pectoralis major muscle, it can develop unevenly and form a "dip" in the middle part of the torso of men, acquiring a bulge only at the shoulder, where it experiences constant stress during natural hand movements.

With an uneven load during hand work, a noticeable difference in the development of the left and right side of the chest can occur.

Before starting exercises to strengthen and develop muscles at home, men need to learn a few simple rules:

Intensive training should be carried out for about 1.5 hours every other day. Exhausting daily workouts will not work. In each lesson, different muscle groups are trained, giving others rest for 3-5 days. The physiological characteristics of the body are such that it takes about 5 days for the recovery and growth of the pectoral muscles.

Protein-rich foods are essential for muscle fiber growth. The number of her receptions should be 5-6 times a day in 3.5-4 hours. Products containing protein (meat, fish, eggs, dairy products) should be consumed at a time at the rate of 2.5-3 g per 1 kg of body weight. We must not forget about the saturation of the body with water: the use of pure water per day should reach about 2 liters.

Lifting weights occurs due to the work of a large number of muscles of different groups, each of which is loaded slightly. To pump up a man's chest at home and in the gym, special (isolated) exercises aimed at developing the pectoralis major muscles help.

The distance between the arms when gripping or supporting affects the load on different parts of the chest in relation to the center, and too narrow a grip does not load the pectoral muscles, but the triceps. For beginners, the ideal distance between the arms is slightly more than the width of the shoulders.

The position of the arms in relation to the head places a different load on the upper and lower chest muscles. For beginners, this takes on a special meaning, because the natural load extends mainly to the lower pectoral muscle. For the development of the top, the push-up should be done slightly above the projection of the collarbones.

Bending the arms should be done smoothly and slower than straightening. The optimal ratio will be 1: 2, that is, you will have to straighten your arms when doing exercises 2 times faster.

Breathing should remain even throughout the entire exercise. Exhale with effort, inhale with relaxation.

The best results can be achieved by doing 8-12 repetitions of the exercise and doing 4 sets. When working with dumbbells or a barbell, the weight of the weights is selected in such a way that the number of repetitions can be performed correctly, without jerking and unnecessary load on the spine.

If one pectoral muscle is larger than the other, a heavy load should not be applied to the "lagging" one. Regular exercise will cause the underdeveloped part to gradually align in volume with the other half. With a very noticeable difference or to achieve the fastest effect, only 1 additional approach is allowed to load less developed muscles.

How to pump up a man's chest at home?

The most affordable exercises that do not require a visit to the gym and the purchase of dumbbells and barbells are push-ups, presses, and flattening dumbbells. By performing various types of them, or by changing the distance between the hands when resting, you can ensure the uniform development of all parts of the pectoralis major muscle.

How to do push-ups correctly

Before you start pumping muscles, you need to warm them up. For this purpose, performing simple push-ups from the floor is suitable. Starting position (ip) - hands rest on the floor at a distance slightly greater than the width of the shoulders, the body is straightened, the legs are on toes. Slowly bending your arms, lower yourself down to an angle of 90 ° at the elbow. The rise is as sharp as possible. Repetitions in this case are performed about 20, after a break of 1-1.5 minutes, another 2-3 approaches are done.

For those who are wondering how to pump up their breasts more efficiently, a push-up exercise is suitable when the legs are higher than the head. In this position, the load on the desired muscles is significantly increased. To perform the exercise, you need to take the SP, resting your toes against a stable elevation (step, bench, solid chair). Hands are on the floor, as in the first case. The technique for performing the exercise is the same: slow bending and sharp extension of the arms. 10-20 repetitions and 3-4 approaches are performed. Pain or burning in the chest area indicates muscle work.

A variation of this exercise is a stretch push-up. In this case, it is necessary to pump muscles, resting both hands and feet on any stable elevations. The main requirement for execution is to keep the back in a straight position. Perform 10-20 repetitions in 3-4 sets.

You can complicate and diversify push-ups by performing this exercise with one hand resting on a medicine ball, lifting your hands off the floor while moving up, with a clap, or on one hand, putting the other behind your back.

You can swing your pectoral muscles with dumbbells in different ways:

  • performing a bench press (straight and with an upward or downward bend);
  • spreading and bringing arms with dumbbells over the chest;
  • producing the thrust of the projectile from behind the head.

The bench press will help both pump up the muscles at home and separate the relief of the right and left half of the male chest. The weight is selected so that when raising the arms, it is not required to bend in the lower back or raise the pelvis. These body parts should be pressed against the bench during the exercise. It is important to ensure that both arms are raised and lowered equally and strictly in the vertical direction.

I. p. lying on a bench, legs bent and standing on the floor. Before starting the exercise, dumbbells are on the hips, they are lifted in turn so that the hands are approximately above the shoulder joints, the elbows are almost straightened, the palms are facing each other, the wrists are straight. Slowly bend your arms, pulling your elbows to the sides, until the dumbbells reach a position just above the chest. Return to i.p. Perform 8-12 reps, 3-4 sets. It is recommended to get up off the bench between sets, especially when doing head-down presses.

I. p. for breeding-reduction of the hands resembles that for the bench press, the elbows are slightly bent. Hands are slowly spread apart, performing movement only in the shoulder joints and watching the fixation of the elbow. You should lower your arms to the sides until the dumbbells are almost at chest level. Then you should smoothly return to SP. Do 8-12 reps in 3 sets.

The options for performing the exercise also involve changing the incline of the bench to a position up and down with your head. This changes the load on the upper and lower parts of the pectoral muscles.

When doing the deadlift, the dumbbell is held with 2 hands above the chest. I. p. - arms are straightened almost completely, palms up, wrists are straightened and fixed. In an arc, the dumbbell is lowered behind the head until the shoulders are on the same horizontal line with the body. Return to I.P., perform 8-10 repetitions. Do 3 sets. This exercise helps both pump up the pectoral muscles and load the deltoids, triceps and back.

These simulator-free exercises can be done at home. Regular exercises will help to acquire a beautiful relief of the male breast in a few months.

The article reviews the basic exercises for building chest muscles. It is possible to perform exercises to strengthen muscles both at home and in the gym. Performing simple exercises 3 times a week, after a month you will get the result. The maximum result can be achieved if you do 4 sets of 7-12 reps with regular training.

  • Exercises for pumping up the pectoral muscles at home
  • Exercises for pumping up the pectoral muscles in the gym
  • How to quickly build pectoral muscles
  • Advice
  • Video

Exercises for pumping up the pectoral muscles at home

Modern men often do not have enough time to visit the gym, but this is not a reason to sit back. It is possible to pump up the pectoral muscles at home, the main thing is the right approach. What should it be? Let's take a closer look.
The pectoral muscles are involved in many of the man's movements. This is the so-called muscular support of the arms, so the strength of the arms lies, among other things, in the effectiveness of the pectoral muscles. When the arms are extended straight in front of you (in fact, with a straight hit), the pectoral muscles do exactly half the work, Triceps adds 30 percent, deltoids add 20 percent. The pectoral muscles are also involved in other strength exercises: pull-ups and overturns on the bar, push-ups, push-ups.

Those. chest muscles are one of the most important muscles in a man. Therefore, you need to approach their development correctly.

Do not lift your head up and do not lower it down. Keep it strictly in line with the spine. Spread your hands slightly wider than your shoulders. First, lower yourself to the lower position, and then with a powerful effort squeeze yourself into straight arms. In the upper position, statically tighten the pectorals harder on the count of "one-two". Only then lower yourself to the floor. Do not straighten your elbows all the way! Leave them slightly bent. Keep your abs tight. Don't let your belly "sag"!

Place a bench in front of you and rest your hands on its edge slightly wider than your shoulders. Bend your arms and lower yourself down until your chest lightly touches the ribs of the seat. Squeeze yourself upward powerfully.

This is exactly the same movement as regular push-ups with the difference that your socks do not rest on the floor, but on the surface of the bench.

The hands should be placed slightly in front of the shoulder line. This will not affect efficiency in any way, but it will help balance in the starting position.

Take a support position on straight arms. Place something soft under your knees, such as a gym mat. Keep your back extremely straight. Do not lift your pelvis up - the torso together with the hips forms a straight line.

Exercises for pumping up the pectoral muscles in the gym

Take the position of the stop on the uneven bars(or alternatively between two benches). From the starting position, slowly lower yourself down until the angle of bend of the elbows reaches 90 degrees. (You should feel a good stretch in your triceps.) With the effort of the triceps, squeeze the body up into straight arms. To get the most out of your triceps, you must keep your core absolutely straight throughout the rep (if you are working on the uneven bars, do not lean forward or backward). Try to keep your elbows close to your torso. Do not spread them apart.

Adjust the height of the seat or handlebars of the Peck-Deck so that when you grip the handles, your upper arms are flush with your shoulders and your forearms and elbows are pressed firmly against the firm arm pads. Sit up straight and press your back and head against the back of the machine. Place your feet wider than your shoulders so that the feet are strictly under the knees, the angle at the knees is straight. As you inhale, pull the palm rests in front of your chest. Exhale when you overcome the most difficult part of the movement. As soon as you bring your elbows as close as possible, pause for 1 - 2 seconds. and try to tighten your chest muscles even more. Relax your chest muscles a little and allow the handles to smoothly spread your elbows until they are in line with your shoulders or slightly behind your back. Having reached the bottom point, stop and bring your elbows together again.

Lie on a flat bench with dumbbells in both hands. Place the dumbbells on top of your thighs. Direct your palms towards each other. Then, using your hips, lift the dumbbells up. Lift them one at a time and hold them in front of you shoulder-width apart, palms facing each other. Squeeze the dumbbells, but not completely - leave your arms slightly bent. This is your starting position. Fix the angle of the bend of the arms(this reduces the stress on the biceps), and then, in a wide movement, lower your arms to the sides until you feel a pull in the pectoral muscles. Perform this movement while inhaling.

Tip: remember that during the movement, the bends of the arms remain fixed, only the shoulder joints move. With the effort of the chest muscles, return your arms to their original position and exhale. Advice: Reverse movement follows the same path. After a second pause, repeat the movement the required number of times.

Adjust the height of the handles so that they are at or slightly below shoulder level. Sit up straight and press your back and head against the back of the machine. Place your feet wider than your shoulders so that your feet are directly under your knees. Grasp the handles with an overhead grip shoulder-width apart or slightly wider. This is the starting position. As you inhale, squeeze the handles away from your chest. Exhale when you overcome the most difficult part of the movement or when you fully straighten your arms. At the top point, pause for a second and smoothly return the handles to their original position. As soon as the handles are close to the chest, do not stop immediately squeezing the handles from the chest.

Earlier articles covered the following exercises:

  • How to pump up a trapezoid

How to quickly build pectoral muscles

  • The wider the grip or the distance between the arms in support, the more the external chest muscles are used. Therefore, beginners are advised to take a narrower grip, but not too narrowly, because with a narrow grip, more triceps muscles will be involved in the work than the pectoral muscles. The optimal grip or width of the stop is slightly wider than the shoulders.
  • The higher the arms are raised above the head when doing the bench press or push-up, the more the upper pectoral muscles are involved. For beginners, the upper section, as a rule, is less developed than the lower one, because in everyday life we ​​do little work with our hands above the head, so it is imperative to include push-ups in the set of exercises with the support of the hands just above the level of the collarbones.
  • We squeeze our hands smoothly, unclench them sharply. Better ratio - unclenching hands twice as fast as squeezing.
  • Maximum push-up efficiency- in a position where the legs are higher than the head.
  • Watch your breath, this is very important. Exhale with the greatest effort, inhale with the greatest relaxation, i.e., pushing up, inhale while moving down, exhale with force while moving up. In general, this rule is true for all strength exercises.

    • Rest your muscles. With strong physical exertion, the muscles do not have time to rest in a day, exercise every other day. At the same time, do not be afraid of muscle pain after training - it will soon pass if you exercise regularly. Muscle pain after exercise is an indication that they are growing.

  • Eat more protein foods: nuts, cheese, meat, eggs, beans, and fruits and cereals. Try to find time for good rest, because without rest, the muscles will not be able to fully develop.
  • One of the tips was about stretching the pectoral muscles. How to do it? Go to the counter. Extend one hand to the side and grab the rack with it, and slowly bend the body in the opposite direction. The main thing is that it doesn't hurt. Then stretch the muscles on the other side.

Video

Best pectoral exercises

Knee push-ups

Dips on the uneven bars

Push-ups on the simulator

Reducing the raising of hands with dumbbells

Seated Chest Press

Popular:

Thank you for the article - like it. A simple click, and the author is very pleased.

FAQ

  • What not to do in the gym
  • How much water should you drink per day?
  • First training program
  • How to gain muscle mass
  • How to build muscle at home
  • Body types. Ectomorph, mesomorph and endomorph. How to find out your
  • How to pump up the lower press
  • How to build your shoulders

Which burns fat faster: running or lifting? Many people think that lifting weights works much more efficiently than aerobics. Is it true? Let's find out a little below.