To date, there are many methods that describe in detail how to pump the pectoral muscles. It’s worth starting with the simplest basic systems that will allow you to systematically integrate into the working rhythm and gain the necessary muscle mass to switch to more complex exercises and work with weights.
The traditional basic complex, which describes how to pump the pectoral muscles, includes up to five exercises. These exercises include: push-ups on the ball, bench press on an inclined bench, wiring, or dumbbell bench press in the supine position, dilution at an angle, push-ups on an asymmetric support. It is worth noting that each exercise consists of four approaches for experienced athletes and two approaches for beginner athletes. The number of repetitions for each approach is up to fifteen times. Such a number of repetitions will make the pectoral muscles relief.
There are many exercise systems for those who are interested in how to pump the pectoral muscles using push-ups, using dumbbells, using a barbell. Despite the fact that all these exercises are fundamentally different in amplitude of movement, in terms of their effect on muscles and in many other parameters, they have much in common. In addition to the fact that they are all aimed at the development of the pectoral muscles, in each of them a maximum amplitude is required, that is, if we swing the triceps on the bars, then to load it, we can lower ourselves to the right angle, with the chest everything is vice versa, you need to bend deep to emphasis. In the same way, in the bench press, when working out the chest, it is necessary to touch its barbell, while it is important to hold the projectile at the touch point for two seconds. With push-ups on a high support, the situation is the same, there should be a deflection below the level of the location of the brush on the support.
If you ask an experienced athlete how to pump your pectoral muscles, then he will probably recommend that you start with a warm-up approach in each exercise, then do two basic approaches and finally one approach with the maximum possible number of repetitions.
When the athletes pump the press, along the way, they begin to worry about how to pump the oblique muscles of the abdomen. The pumping of this muscle group is aimed at emphasizing and highlighting the waist, as well as strengthening the press.
Starting to work out the oblique muscles of the abdomen is also worth basic exercises. Following the correct technique, for a start it is worth settling down lying on the floor and bending the legs in the area of the knee joint. Then you need to turn slightly on your side, so that the knee touches the floor. After this is done, one hand should be put behind the head, and the other put on the hip. Next, you need to take a light breath, hold your breath, tighten the oblique muscles of the abdomen and try to fold in half, while directing the head and shoulders should be strictly forward and up. After the shoulder on which you took the starting position, begins to rise two centimeters above the floor, you need to exhale and return to the starting position. Upon completion of all scheduled repetitions in one direction, you need to turn to the other side and perform the same exercise. It is very important that your hips are rotated at an angle of 90 degrees relative to the body throughout the exercise.
How to pump back muscles? This question is asked by many beginner athletes. There is no better exercise for these muscles than deadlift. It allows you to achieve a thickening of the muscles of the upper spinal column. It is very important that deadlift helps to expand the spinal muscles. For the lower part of the column, deadlift is also an effective exercise that helps to tighten the muscles of this group.
In order to pump your back, it is worth practicing and pulling the bar in the abdomen. This exercise is performed in a slope, with a narrow and medium grip, which allows you to force the load on individual groups of spinal muscles. The main goal of the exercise is to put extra strain on the latissimus, rhomboid and trapezius muscles of the back.