Everyone who wants to achieve good physical fitness sooner or later faces the problem of pumping the lower chest. This article will give examples of exercises for the chest and basic principles of nutrition. And also consider how to pump up breasts at home and in the gym.
How to pump up the lower chest
To pump exactly the lower part of the chest, you need to perform pushing movements from yourself. Many beginners make a mistake when they do push-ups, combined with raising the legs at an angle down or up, since in this case the middle and top of the chest swing, but not the bottom. Therefore, do push-ups in the horizontal plane, pushing down with strong shocks.
An effective exercise is push-ups on the uneven bars. In this exercise, the lower chest muscles are maximally involved. Thanks to regular workouts, you get a beautiful bottom line. It is important to remember that you should not download only one part of the body, so your workouts will be less effective. After learning how to pump up the lower chest, train your entire body, focusing on the muscle groups you need. Also combine exercise with proper nutrition, which will be described below. You can train both at home and in the gym.
Push-ups for breast pumping
The first and main rule, the requirement is the burning of fat. It is important to know that there are no exercises that involve only the lower chest. You can only focus on these muscles. Below are the options for push-ups that need to be performed in combination to achieve the desired results.
Push-ups for the lower chest, the main types:
- The first push-up grip shoulder width apart. In this exercise, focus on keeping your arms strictly under your shoulders. The elbows should not go sideways, but at an angle of 45 degrees.
- The narrow grip push-up is based on the fact that the arms are as narrow as possible, and the elbows go along the body.
- Wide grip push-ups - arms are wider than shoulders, elbows go back at about an angle of 45 degrees.
Push-ups must be performed sequentially 10 times in 7 sets, with the completion of push-ups with a wide grip, but performing 20 repetitions. 1 minute rest breaks. If you are just starting out, then the number of sets and reps can be reduced.
Chest Exercises - Upper and Lower
All exercises are performed regularly. How to pump up the lower chest, was described above. Exercise can be combined with pumping the muscles of the upper chest for evenness.
How to pump up the upper chest? The exercises may include the following:
- Breeding dumbbells on a bench inclined or horizontal. The higher you raise the bench, the more the front shoulder delta is included in the work. The best angle is 35 degrees. Never lift your pelvis from the bench while doing exercises. So at the same time, the load on the chest is reduced, and the training becomes less effective.
- Bench press lying on an inclined bench. Perform at an angle of 45 or 30 degrees. The same exercise can be performed on a horizontal bench, lowering the bar closer to the neck.
- Bench press dumbbells or chest exercises in the gym. This exercise pumps the chest as a whole.
Performing these exercises in 3-5 approaches will be enough for effective breast pumping. Before working out, warm up your muscles with a warm-up to avoid injuries. It is important to remember that we train the lower chest with targeted exercises and exercises with emphasis on the chest.
Sports nutrition
Let's talk about the basic set of sports nutrition for muscle growth. The first component is vitamins and omega-3s. Not all the elements needed by our body, we can get from food in the required quantity. Thanks to these additives, the problem will be solved. Also, omega-3 is found in expensive varieties of fish that not everyone can afford to eat regularly.
Protein and gainer. The gainer is needed for those who have noticeable thinness, it will most effectively help to gain weight due to concentration, and protein - for those with an average build. Creatine helps in strength and endurance. If you choose to use a gainer, then creatine does not have to be included in the diet. For 2 courses of creatine, it’s enough to buy 500 grams, there is creatine with flavoring, but it will be more expensive. The minimum price for food in the complex will be approximately $ 33 (about 2,000 rubles).
How to build chest at home
To pump muscles, it is not necessary to go to the gym, you can perform a set of exercises at home 1-3 times a week without extra weight. With these exercises, you can pump up the lower pectoral muscles at home.
- Push-ups to warm up the muscles. Perform 20 repetitions in 3 sets, with a break for rest in one minute.
- Drop of the shoulder: the main principle is to keep the second shoulder as high as possible.
- Push-ups "letter T" - after each repetition, the body is rotated to the side, raising a hand 90 degrees, the whole body is tense and stands up, do it left and right alternately.
- Push-ups 4 by 1 - it takes 4 seconds to lower down, and up in the same way. At the same time, when lifting upward, reduce the chest with a strong push.
Each exercise is performed in 3 sets, with intervals of 60 seconds. Make sure that your back is even, not bending in the lower back, otherwise the load will decrease from the chest.
Nutrition for Muscle Growth
After studying the question of how to pump up the lower chest at home, it is worth thinking about nutrition. Below are the main principles for quality mass gain. The main rule is the sufficient use of water per day. Usually this is 2 liters per 60 kilograms of weight. Since our body consists of 65-70% of water, for the normal functioning of the body every day you need to drink water at least 1.5 liters.
If you get more energy from food than you spend, then you will gain mass. If you use the right amount of energy and with daily physical exertion, the body will build muscle. If, at the same time, you cut back on eating and training the same, then your subcutaneous fat will begin to contract, and your muscles will build up. All this happens due to the fact that your body adapts to the influence of external factors: at high loads, it needs muscles to cope with them, so with good nutrition you will gain weight.
The rate of fat intake per kilogram of weight is 1 gram per day. Proteins are needed in an amount of 1.5-2 grams per kilogram of weight. Carbohydrates are used in amounts of 0.5-1.5 grams per kilogram of weight. The main rule of carbohydrate intake is to smoothly reduce them by the end of the day.
Knowing and applying these basics in nutrition, you will gain muscle mass. The main thing is to listen to your body, since for each person the principle of using certain products is different. Combine a balanced diet and rules on how to pump up the lower pectoral muscles.
General rules for those who go to the gym
Each room has rules worth knowing. To study them, contact your trainer or administrator. As clothes for the hall, they are best suited: sneakers, sweatpants or shorts, a t-shirt or top for girls. For beginners, a basic program for pumping the body in a complex, without an emphasis on anything, is suitable. You can take it in the gyms or at your trainer.
To avoid injuries, do a 10-minute warm-up before training to warm up your muscles. If you are not sure how to pump the lower chest for you, ask your trainer. Do not immediately take large weights, build up weight gradually, as this affects the technique of the exercises and the invasiveness.
Mistakes during training
When doing chest exercises, increase your weight gradually. When pressing the dumbbells on the bench, the shoulders should not go up, and the lower back should be lifted, all this affects the effectiveness of the workout. Do not lie abruptly with the weight in your hands on the bench, first sit down and put the dumbbells on your knees and slowly lay down with your hands in them and begin the training. Do not just do chest exercises, pump the whole body. 3-4 chest exercises are enough during the workout. To learn about how to pump up the lower part of the pectoral muscles for you, contact your trainer.