How to pump up the pectoral muscles at home

Everyone at least once in his life thought about maintaining a beautiful figure or its formation. This requires a healthy lifestyle, sports and proper nutrition. But if everything is clear with proper nutrition and refusal of bad habits, then it is worth talking about physical activity separately. You can sign up at the gym and consult with a trainer about exercises for different muscle groups, or you can save money and work out at home.

Today we consider how to pump up the pectoral muscles at home. Recommendations will be useful for both men and girls. Men will be able to emphasize the relief of the pectoral muscles with the help of physical exercises, while girls will be able to maintain the elasticity of the breast shape.

Basic rules for training at home

1. Warming up Before training it is important to warm up and stretch the muscles, improve the work of the joints.Therefore, before starting it is recommended to jump over the rope for about five minutes, do a warm-up.
2. Grip or stop width. The best distance is slightly wider than the shoulders. It should be noted that the wider the distance is taken, the more the external muscles of the breast are loaded. With a small distance swing triceps.
3. The speed of unclenching and clenching hands. When performing exercises, you need to squeeze your hands smoothly and unclench sharply.
4. The correct position when pushing. The best result is achieved if, when pushing the legs are above the head.
5. Muscle pain. Beginners are often frightened by muscle pain after the first lesson, which is why there is no desire to continue exercising. This is wrong, as with regular exercise the muscles get used and stop hurting. The pain is due to the fact that muscle mass began to grow.
6. Regularity of classes. There is a misconception that the more exercise, the faster you can achieve results. But this is not the case, the muscles need rest. Therefore, the best course of study is every other day. Muscles have time to relax, recover, increase in volume. Of course, after the first training it will not be noticeable, but over time, the result will manifest.
7. A variety of exercises. The body quickly gets used to the same exercises, and after a while the workouts become ineffective. It is recommended to change the training schedule from time to time, to combine various exercises.

Exercises for men

Pectoral muscles are involved in a variety of actions with the hands, so the strength of the hands depends on the strength of the pectoral muscles. In men, the pectoral muscle is rather wide; a complex of several exercises is necessary for its strengthening. But before you consider the options for exercise, you need to familiarize yourself with several rules of exercise.

Push up is normal. Take a position: hands slightly wider than shoulder width, legs together, abut the floor with fingertips. The whole body should be stretched in a straight line. The exercise is carried out smoothly: the arms are gently bent until the body drops to 5 cm from the floor, then sharply straightened, but not to the limit, otherwise the elbow joint will be damaged. Breathing should be uniform: inhale when bending, exhale when unbending. Over time, the pace of execution can be accelerated.For 1 approach, you need to perform 20 pushups, and the approaches just run 3 times.

Note! For better results, change the pace of pushups.

Push-up complicated. Beginners are not recommended to perform it in the first few workouts. The complication is this: put your feet on a chair with a good rest. Further, the exercise is performed in the same way as in the normal version, only the number of approaches and exercises changes - 15 times 4 approaches.

Push up with stretch. It is considered a power exercise. To perform you will need 2 strong resistant chairs. They are placed at a distance slightly wider than the shoulders, rested against them with their hands, they do push-ups in 4 sets.

Push-up with stretching complicated. It is performed in the same way as the previous one, only this time the legs are thrown onto the sofa. It is necessary to go down between the chairs, while the body must be straight and taut, like a string. The number of exercises depends on individual physical training, and the whole approach should be 4. In this exercise, the chest muscles are stretched, which subsequently leads to their growth.

Push up for the development of the upper part of the pectoral muscles. The legs are placed as wide as possible, with one hand they rest against a chair, the other is placed on the thigh. When pushing up, try to keep your body as straight as possible, and with your chest lower than the seat level of the chair.

Exercises for women

If men are working on the relief of the pectoral muscles, then women ... No, of course, it is not possible to increase the volume of the chest with such exercises, because for the fair sex it does not depend on the muscles, but on the mammary gland and the fat layer. But it is definitely possible to improve the shape of the breast, to make it more elastic, which is especially important with age. Indeed, with the approach of mature age, the breast begins to sag. The speed of sagging breasts depends on the elasticity of the skin and the elasticity of the muscles that support the breast. Therefore, to keep the pectoral muscles in shape is just necessary.

Note! To achieve the goal will need to adhere to regular workouts for several months. It is also recommended to combine exercises for breast lift with other tonic exercises for the whole body.

For breast elasticity, a contrast shower, massage of the breast with water jets from the shower for a few minutes, self-massage, and nourishing creams for the skin and body will be helpful.Do not forget about a special sports bra for workouts, giving the chest special support.

The set of exercises for women is as follows:

Push up from the floor. Pump up the pectoral muscles can be a normal push-up. But girls are still harder to push-ups, so beginners are encouraged to push up from their knees. Pushups need to smoothly, making for 1 approach at least 15 pushups. A slow pace is important in order not to stretch the muscles of the arms and chest, which are not used to the loads, and feel how they are gradually tense. If it is too difficult even from the knees, try pushing up from the wall, and after a week or two go to the floor. When exercising from the wall, the arms should be parallel to the floor. This exercise allows you to pump up the upper part of the pectoral muscles.

Classes with an expander. Simple stretching of the simulator at the level of the chest, abdomen, above the head and behind the back. With each change in the position of the hands, different groups of muscles of the chest, back and arms are exercised.

Exercises with small dumbbells. They are also performed as they usually hold the barbell in the gym: in the prone position, slowly lift up the dumbbells, but with arms bent at the elbows.A few seconds to hold the dumbbells at the top, then slowly lower. The first option is to pull the dumbbells apart, and the second is from the chest.

Note! Exercises with dumbbells and an expander do not more than 1 time in two days.

Exercise on the bench. Lie on the bench with your shoulders, and keep your legs bent at a right angle. Hold a dumbbell in your hands behind your head. In this position, the dumbbells are raised and lowered, slowly and smoothly. So exercise the lower part of the pectoral muscles.

Do not forget: only regular exercises will help to achieve the desired result. This does not mean that daily workouts are necessary, because not everyone has the opportunity to set aside an hour a day for training. Also, before the exercises, one should warm up the muscles of the whole body thoroughly, the warm-up should last at least 5-7 minutes, the optimal warm-up should be 10 minutes. It is enough to train 4 times a week for men and 2-3 times a week for women to notice the result in 2-3 months.

Video: how to pump up the pectoral muscles at home