How to pump up the pectoral muscles on the horizontal bar? Any young, confident guy, or middle-aged man, dreams of beautiful and embossed pectoral muscles. For many, pumping up the pectoral muscles turns into torture, because the time and effort spent do not give the expected result, but only tire physically and mentally.
How to pump up the pectoral muscles on the horizontal bar? There are some simple exercises. There are many ways to quickly and efficiently pump up your pectoral muscles using expensive exercise equipment. Many naively assume that there is no more effective way to pump up the pectoral muscles than long daily exercises on simulators using special programs. In fact, it’s enough to have only the most ordinary horizontal bar and ordinary dumbbells. Cheap and efficient. The horizontal bar will help any athlete comprehensively pump all the muscles that are above the belt, and dumbbells emphasize their relief. The simulator pumps up only certain muscles to the detriment of other groups, with the help of a horizontal bar, on the contrary, the maximum number of muscles is strained. Many beginner athletes do not know how to pump up the pectoral muscles on the horizontal bar. You can perform many exercises on all muscle groups, focusing on specific, on the pectoral muscles, for example. In any case, not only the pectoral muscles, but also the back muscles, abs, shoulders and arms will swing.
The horizontal bar is designed to pull on it, so most of the exercises performed on the horizontal bar, however, are modified forms of the usual pull-ups. Only a number of details are adjusted, for example, a change in the distance between the hands and the type of grip. Even with a slight increase in the distance during the exercise, the load on one muscle is significantly reduced and increases several times on others, the body weight is redistributed. How technically correct to pump up the pectoral muscles on the horizontal bar?
The easiest and most effective method to pump up the pectoral muscles is to pull on the crossbar. It would seem that there is nothing easier, but there are a number of details that are important to observe when performing this exercise. Firstly, you need to perform pull-ups on the crossbar regularly to achieve a result, preferably every day. Secondly, the exercise must be performed smoothly, slowly, without sudden jerks and swaying of the body, this will increase the effectiveness of the exercise at times. We spread our arms shoulder-width apart, and palms should be turned towards ourselves. Exhale when lowering the body, and inhale when raising it. It is better not to bring down the breath, otherwise the heart rate will be lost and, as a result, a smaller number of performed pull-ups.
Another exercise for the pectoral muscles, performed on the horizontal bar, is pulling up with the institution of the head for the crossbar. Arms shoulder-width apart, normal grip. With each pull-up, the head must be wound behind the horizontal bar. The breathing should be even, and the exercises should be performed smoothly, without jerking. In addition to the horizontal bar, dumbbells are often used. Exercise on the pectoral muscles with dumbbells is very effective. All that is needed is 2 dumbbells and a bench. You can pump up the pectoral muscles using the most common push-ups. All these exercises can be done at home.
There are many videos devoted to how to pump up the pectoral muscles on the horizontal bar at home. The number of approaches for each athlete is strictly individual, on average, it is better to do 2-3 approaches, a novice athlete can do only 2 approaches, more experienced - 5 or more. If signs of malaise appear, then it is better to abandon the next approach and relax. It is also worth remembering that a certain time is needed for muscle recovery, usually after a hard hours-long workout, they rest for at least 1 day, or even more, depending on the quality of the workout itself.
Following these simple rules, you will save yourself from questions about how to properly pump the pectoral muscles at home.