For a man, powerful pectoral muscles are very important. They attract female attention and look spectacular regardless of whether they are hidden under clothes or not. But for women to appreciate your work, you need to work on powerful and beautiful breasts. Then you will feel more confident, and women will appreciate your efforts.
Pumping up the pectoral muscles at home is quite possible with the right approach. Let's consider all in more detail. The pectoral muscles take part in many movements. They are the muscular support of the hands, so the strength of the hands depends on the effectiveness of these muscles. The pectoral muscles are involved in many movements and exercises, they are one of the most important muscles, so it is so important to know how to properly pump the pectoral muscles.
In a man, the pectoral muscle is located over a large area and is quite wide, so it is necessary to work on its strengthening in various ways. There are several different types of exercises for each area of these muscles. There are several basic rules that you need to become familiar with before pumping up the pectoral muscles at home.
The first rule. The greater the distance between the arms in focus or the wider the grip, the more the upper muscles work. This rule helps to pump up the upper pectoral muscles. However, beginners should take the grip already, but not too much. Optimum grip - slightly wider than shoulders.
The second rule. The higher the arms rise when pushing up or doing the bench press, the better the upper chest muscles work. Since in ordinary life we rarely work with our hands above our heads, we should definitely include push-ups with an emphasis on the hands slightly above the level of the clavicles in the complex of exercises.
The third rule. Hands should be squeezed smoothly, and unclenched sharply. The best option is to squeeze your hands twice as slow as unclenching.
Rule Four In a position where the legs are above the head, maximum push-ups are achieved.
The fifth rule. It is very important to monitor your breathing. With the greatest effort, exhale, and with the greatest relaxation, inhale. That is, when pushing up while moving down, inhale, and when moving up, exhale with force. This rule applies to all strength exercises, and not just if you want to build pectoral muscles at home.
Rule Six The muscles should rest. Engage in a day, because in a day they will not have time to relax. If muscle pain after exercise, do not be afraid - this indicates their growth.
How to build pectoral muscles at home - exercises.
Normal push ups. The emphasis with the hands on the floor should be slightly larger than the width of the shoulders and at the level of the clavicle, the straight body and closed legs rest against the floor with socks. When lowering your hands, squeeze gently, and then sharply bend them. This type of exercise is done first to warm up the muscles. Strive to do three times 20-25 push-ups.
Legs above the head. Put a chair, the emphasis should be good, put your toes on it with your toes and spread your arms as in the first exercise. Keep the body straight and do push-ups. This exercise is essential for the development of pectoral muscles. You should do 4 sets of 10-20 repetitions.
Push-ups with stretching. To better develop the pectoral muscles, you should definitely do stretching exercises. For these exercises, place two chairs so that when you rest with your hands they are at the level of the clavicles and slightly wider than the shoulders. At the same time, legs should be thrown on the sofa and it is desirable that it be higher than the level of chairs. It should be deeply sagged in a straight body during push-ups until you feel a slight pain in the chest, while the muscles are stretched, which means they will then grow. Hands open quickly as you exhale. It is necessary to do 4 approaches, and the number of repetitions depends on your physical form.