Recently, many people want to learn how to pump the pectoral muscles correctly in order to make them more prominent and attractive to others. In fact, there is nothing complicated in this, since in order to achieve a good result, you only need to show your willpower and endurance.
Often men and women are interested in how to pump up the pectoral muscles at home. This is not at all surprising, because many people do not have the time and money to visit the gym. This article will help you understand how to properly pump your pectoral muscles using regular exercises. They can be carried out both with their own weight and with additional sports equipment.
Main problems
Beautiful upper muscles are the main task of most beginners who are just starting to train. It is for this reason that they are trying to find out from professionals how to properly pump up the pectoral muscles. Unfortunately, the goal is not always achieved. This happens for certain reasons:
- Genetics. Finding a living person whose body is fully consistent with the ideals of bodybuilding is very difficult. The reason for this is poor genetics, which does not allow muscles to develop normally. As a result, it turns out that athletes who have been engaged in the same program for a long time get completely different results.
- Bad technique. Any exercise has its own technique of execution, which must be observed exactly. The load distribution among muscle groups depends on it, therefore, all the mistakes made have a very strong effect on the final result.
- Invalid exercises. Beginners are keen to complete the sophisticated programs found on the Internet. In this case, there is a high probability that they will not be able to achieve a positive result, even if the execution technique is correct. The reason for this is the simple fact that such exercises do not correspond to individual physiology and develop the wrong muscles at all.
Load progression
To understand how to pump the pectoral muscles correctly, it is necessary to learn that the main task in this matter is the progression of the load. Muscles cannot develop on their own, but they quickly adapt to the load. They will not increase if daily exercise with the same weight. Therefore, along with how to properly swing the pectoral muscles, one should also learn about the increase in load. This can be done not only by adding working weight, but also in other ways:
- reduction of breaks between approaches;
- increase in the number of repetitions or approaches.
Work with lagging muscles
Novice athletes who come to the gym or decide to practice at home, immediately seek to learn how to properly pump chest muscles. They want to become the owners of a beautiful and strong chest that attracts the attention of others. It is it that must be worked out carefully, starting with lagging muscles. Particular attention should be paid to the inside and outside of the chest, as this provides shape and volume.
Physical exercise
Having figured out the basic rules, you should finally learn how to pump up the pectoral muscles at home or in the gym. Exercises to achieve this goal are different. Among them are those that require only their own weight, and those that require additional sports equipment. Each of them has its own advantages. The most important thing is to follow the technique and increase the load in a timely manner.
Pushups
Beginners often forget about classic push-ups. They can be performed by absolutely everyone, regardless of gender or physical fitness. Thanks to this exercise, it is possible to strengthen not only the upper pectoral muscles, but also the shoulders.
Having risen to the position of a half-plane with straight arms, located clearly under the shoulders, and legs extended, you need to go down, touching the chest of the floor, and then gradually return to the top point. In this case, it is necessary to strain the muscles of the arms and chest. It will be enough for beginners to do 8 push-ups in 2 sets. Each week it is recommended to increase the number of repetitions.
When simple push-ups will be performed almost without effort, you can complicate your task. This is done with the help of a weighting agent, which should be put on top of the back. You can also try to position the legs at the same level with the shoulders and push up from this position.
Dumbbell Breeding
Often you can hear the question of how to properly pump pectoral muscles from a girl. Despite the fact that men, as a rule, want to get a gorgeous relief body, the weaker sex also wants to get in shape. This exercise is perfect for all athletes.
At first glance, dumbbell breeding may not seem so difficult, but the pain in the muscles the next day will make you believe the opposite. This exercise is insulating, that is, it gives a load to only one muscle - the pectoral muscle.
In the gym, dumbbell breeding is performed on a bench, tilted at an angle of 45 degrees. At home, it can be done on the floor, if there is no way to raise your back. Dumbbells with the same weight are taken in hands and bred apart. In this case, the elbows should lower to the level of the body. Then, on exhalation, straight arms with shells rise up and join, and on inspiration return to their original position. In total, 12 to 15 repetitions are required in 3 sets.
Bench press
The most popular question about how to swing the lower pectoral muscles correctly has a simple answer: the bench press will help in this. This exercise is best performed in the gym, because for safety you need a person who will insure the athlete. Such a bench well strengthens the pectoral muscles and helps to develop hand strength, as well as endurance. When it is performed, the whole body is tensed.
The first step is to lie down on a bench, bend your legs at a right angle and rest your socks on the floor. Starting position - arms extended upward hold the bar firmly. On inspiration, it is necessary to lower the shell, leaving between it and the chest no more than 2 centimeters. Then, after exhaling, you must simultaneously push the bar up. Such lifts should be done from 8 to 12 in 3 sets. Over time, it is recommended to increase only the number of approaches, rather than repetitions.
Dips
When answering the question of how to properly pump pectoral muscles to men, it is worth paying special attention to work on the uneven bars. This exercise can not be performed by beginners, but in order to learn how to do it, you do not need to have a lot of skills. Thanks to regular exercises on the uneven bars, you can quickly get a beautiful breast shape, which every woman will certainly look at.
The starting position will be hanging on the uneven bars on straight arms. Taking a breath, you need to go down, but not getting on your feet. On exhalation, properly straining the muscles of the arms and chest, it is required to return to the original position.
Having tried to perform at least one push-up, you can understand that this is not so difficult. Therefore, the number of repetitions is better to increase - 20-25 times in 3-4 approaches.
Dumbbell Bench Press
People with poorly developed muscles are often interested in how to pump pectoral muscles with dumbbells correctly, because it is much easier to work with this projectile. In addition, such exercises can be easily performed at home, as the risk of injury in this case is minimal. The bench press of dumbbells perfectly diversifies the training program. But it should be remembered that it is better to perform it only for beginners, since for people with more developed muscles this exercise will not have any effect, no matter what weight is used.
Starting position - lying on your back with bent legs and arms extended with dumbbells. On inspiration, you need to lower your hands, placing them to the sides and touching the elbows of the floor, but not relaxing them. On exhalation, it is required to return to its original position. The exercise should be performed smoothly, sensing the muscles of the chest. All you need to do 15 repetitions in 3-4 approaches.
Increase muscle mass
Having learned how to pump the pectoral muscles in the gym, with what exercises this can be done, we should talk about the correct increase in muscle mass. In order not to harm your own body, you need to adhere to some rules:
- Do not overload the muscles. Everyday training is a big mistake for beginners. Such exercises can only damage the muscles and prevent the body from recovering. Exercise on the pectoral muscles is enough to perform only 2 times a week.
- In training, you need to give all your best. In the classroom, you must work to the limit of your own abilities, but at the same time not allowing the possibility of injury. Almost every person is able to perform about 10 exercises without long breaks. At the end of the training, fatigue must be felt, otherwise there will be no effect.
- Be sure to follow the technique. In the gym, this is much easier to do, as the trainer, at the request of a beginner, can show and tell in detail how this or that exercise is performed. At home, it will not be easy to achieve this. The only thing that will help people who train themselves is the well-felt tension of certain muscle groups.
Diet
When working with the pectoral muscles, you need to monitor your diet. There should not be clear restrictions in the diet, but it will have to be changed in any case.
First of all, you have to deal with the amount of calories consumed. People who regularly attend workouts need to receive about 1600-2000 kcal daily (depending on the individual characteristics of the body). Excessive consumption of them will lead to the fact that energy will be spent on eliminating fat, and not on building muscle.
Every day you need to eat protein. It is contained in various products, so there will be no problems with it. Protein can be found in beans, dairy products, cabbage, nuts, and lean meat.
As an additive to the main food, you can use sports nutrition. Various amino acids in powder form or creatine are not prohibited products. They can safely be consumed three times a day, diluted with plain water. But before purchasing a package, it is better to consult a trainer, as he knows for sure which product is more suitable for a particular person.
Swing pectoral muscles quickly and correctly: recommendations
In conclusion, it should be noted that for a week no one will be able to get a chic chest. To achieve your goal will require a lot of effort and spend a lot of time. For people who really want to achieve good results, nothing will become an obstacle, therefore, along with the development of muscles, one should develop self-determination, strength of will and spirit.
Along with this, it is worth paying attention to the recommendations of specialists who will help you get what you want faster:
- drink enough water;
- work hard at every workout;
- Do not stop training just because of the lack of visible results;
- do warm-up before the main exercises;
- between breast workouts should take about 3 days;
- if the load on the muscles is not felt, then you need to take more weight or check the correctness of the technique.
In addition to all of the above, it should be noted that before starting training, you should consult a doctor. Even if a person feels great, this is not a guarantee that everything is normal with his health. Therefore, in order not to lose the ability to perform any physical exercises, it is better to consult a specialist and find out how best to build your exercise program and which muscles to pay attention to first.