Many people think that this is quite simple, but nevertheless, it would be nice to reinforce the zeal for sports with some useful rules. These rules will give you the answer to the question: "How to pump up your chest effectively?"
The first rule. Enough. When pumping your chest, you can position your arms at different widths. It is worth remembering that with a narrow grip, the muscles of the hands mainly work , and not the pectoral muscles . This look is suitable for beginners. If you have been practicing for a long time, and you want to work specifically on the chest, then a wide grip will be more acceptable for you. The optimal arm position is slightly wider than the shoulders. In this case, the load is evenly distributed on the upper belt.
The second rule. Do not forget that the higher you raise your hands in exercises such as bench press - the more you will engage those groups of pectoral muscles that simply do not work for you in everyday life.
The third rule. It is worth remembering that you will get the maximum benefit from push-ups if your legs are above body level.
The fourth rule. The case is about technology. Unclenching hands should be sharp. Compression should be smooth and slow.
Do not forget about breathing. Exhale when you are at full load. Take a breath while relaxing. Do not forget about a balanced diet and relaxation.
How to pump up the pectoral muscles at home - types of push-ups.
1. Normal push-ups from the floor. The easiest kind of push ups. It is with him that it is worth starting the training. Its main goal is to warm up the muscles. Focus lying down. Depending on the grip you choose, put your hands on the desired width. Feet on toes. Proceed. It is advisable to perform from 3 to 5 sets of 25-30 push-ups.
2. For proper pumping of the pectoral muscles, it would be nice to perform stretch push-ups. It is very simple to do at home. Take 2 chairs. Position them so that the distance between them is slightly wider than your shoulders. It is advisable to give the legs an elevated position. Try push-ups bending below the level of the chairs. Preferably until mild chest pain. Exercise requires at least 3 approaches.
How to pump up the upper chest?
A very effective exercise for pumping the upper chest is push-ups when the body level is above the head. Take a chair. Take a lying position with your feet on the chairs. It’s advisable to do enough as much as possible. Duration of doing 15-20 push-ups in 3 sets.
How to pump up the pectoral muscles at home, if ordinary push-ups do not lead to weight gain?
If you have been involved in sports for a long time, and ordinary push-ups do not bring you the desired results, then you should resort to the cunning push-up technique with weighting. Everything can be a weighting agent! For example: an old backpack that holds your favorite dumbbells. It remains only to put on shoulders and proceed to push-ups. Even a slight weighting of 5-10 kg will be well felt by you. You can squeeze out much less, but these times through force will be the most effective and productive. Remember! A large mass fewer times will give a better result than a long and light load.
How to pump up the pectoral muscles at home - rest and nutrition.
Do not underestimate the role of nutrition and relaxation in pumping chest muscles. Eat more protein digestible food. The protein of poultry and fish is especially well absorbed. Use a sufficient amount of carbohydrates, as they are the "fuel" on which our body works. Try to relax after training, because your muscles also need to recover.
We hope that we were able to answer the question: “How to pump up the pectoral muscles at home?”, And our tips will help you, dear ladies, make your forms more beautiful.