A powerful chest in a man attracts close attention from the beautiful half. It looks equally impressive, both under clothes and without them. Naturally, you need to constantly work on the beauty of your chest and to maintain it in good condition.
In modern conditions, not every man has enough time to visit the gym to pump up the pectoral muscles, but this is not a reason to forget about them at all, because you can do a set of exercises at home.
The pectoral muscles are directly involved in the most diverse movements of men. This is a muscular support for the hands, so the strength in the arms directly depends on the state of the chest. Also, this muscle group is involved in pulling up and turning over on the bar, hand shocks and push-ups.
The male pectoral muscle is particularly wide, therefore it occupies a large area, which is why it needs to be strengthened in several basic ways. There are several types of exercises aimed at the development of each section of the pectoral muscle.
Often men who seek to pump up the pectoral muscles are faced with the problem of uneven development. Because of this, “failures” may occur in places where the muscles are least developed. There are several rules, observing which you can avoid such problems:
- The wider the distance between the arms in focus, the more involved the outer part of the chest muscles. Beginners should not immediately grab the barbell, arms wide apart, it will be quite enough to part them a little wider than the shoulders.
- The higher you raise your hands during push-ups or bench presses, the more the upper chest muscle is involved. Most often in men it is least developed, therefore, such an exercise must be included in the selected complex.
- If you are trying to pump up the pectoral muscles with push-ups, then try to lower yourself to the floor as low as possible, while it is desirable that the legs are slightly above the head.
- Watch your breath constantly. Exhalation should be at maximum effort, and inhale only when relaxing. This rule should be observed when performing any strength exercises.
- Do not forget that muscles need rest. With strong physical exertion, the muscles can not rest in one day, so exercise no less than every other day. If you are concerned about muscle pain after a workout, then do not worry, regular training will relieve you of this sensation.
Many are interested in the question: " How to pump up the pectoral muscles at home"? There are three types of push-ups that can be easily done at home.
- Normal push ups. The emphasis is lying, arms spread a little wider than the shoulders, the body is straight, with the toes resting on the floor, the heels are closed. Slowly lower yourself, then straighten your arms sharply. Based on physical fitness, you can make a different number of repetitions, but you should strive for a result in 3 approaches of 20-30 repetitions.
- Legs above the head. Take a sturdy chair, which stands firmly on the floor, rest your feet in it, spread your arms a little wider than your shoulders. Start push-ups while holding the body straight. Such an exercise is the basis for those who want to pump their pectoral muscles efficiently.
- Sprain In order for the pectoral muscles to develop well, it is imperative to perform strength exercises aimed at stretching them. It is very easy to do push-ups with stretching: take a pair of chairs and rest in them with your hands in a position slightly wider than the shoulders and at the level of the clavicle. Put your feet on the sofa. It is very good if its height exceeds the height of the chairs. Squeezing, deeply sag until you feel a slight pain in the chest. This signals that the muscles are stretching, and will then grow. As you exhale, straighten your arms quickly. It is necessary to complete 4 approaches. The number of repetitions will depend on the level of your physical fitness.
Those who are wondering, “how to pump up the pectoral muscles quickly,” should not forget about the diet and rest. Include more protein foods in your daily diet: cheese, meat, nuts, eggs, and legumes. Do not forget about fruits and cereals. Allow the muscles to fully relax, otherwise they will not be able to fully develop.