Beautiful pumped embossed chest muscles are the secret desire of many men. But when the guys start playing sports, they are disappointed. Muscles do not grow, training does not bring benefits ... Classes with a set of simulators in the gym are also inconclusive. But let's remember what are you waiting for when you come to the rocking chair? Do you want to learn some super way of how to pump up your chest without making any effort or wasting time? In fact, only two basic exercises, which must be present in the training program, will help to achieve a worthy result. We will consider them below.
How to pump chest with dumbbells
In order to perform exercises with this sports equipment, you only need a bench and dumbbells. One of the most common tricks in which both the biceps and chest work is a
bench press of dumbbells . Lie on the floor or on the bench, hold the shells in your hands in front of you. Take your elbows to the sides at a right angle. Exhale and raise your hands up, holding them straight. This is a classic exercise for those who want to know how to pump up their chest using power presses. Moving from light to more serious scales, you will work out your chest and biceps muscles over and over again. Before moving on to another exercise, allow yourself a moment's rest. A break can be 2 minutes, if you are engaged with large weights.
The second exercise: breeding hands with dumbbells lying. Lie on the bench, take shells and make smooth movements, spreading your arms to the sides and connecting them at the top in front of the chest.
How to pump up chest push-ups
This is usually the very first method that all athletes resort to. Indeed, push-ups are a very necessary exercise if you are thinking about how to pump up your chest at home. It is not difficult to learn the simplest technique, and a person can begin to work on his body, regardless of the weight category and other skills. Different types of push-ups make different muscle groups work, and not only the chest. So thanks to them, you will create a beautiful relief quickly and you will be able to see the first result after a couple of weeks of regular training.
You should know that these simple techniques most effectively develop the muscles of the chest, and do not forget to work them out in the hall or at home. This is the foundation that will make it clear even to a novice athlete how to pump up his chest.
The secret of training: how to avoid premature fatigue?
There is a small but important nuance in breast training . Many exercises for the development of muscles of this group strongly involve triceps - the muscle responsible for abduction and adduction of arms. And, for example, when you unbend them in push-ups or in bench presses, this little muscle gets very tired when the pectoral muscles are still “fresh”. Hence the situation arises when the arms can no longer lift a lot of weight, and the chest is not yet fully engaged. This shortcoming is easy to correct: it is necessary to pre-load the pectoral muscles so that they are tired along with triceps. There are exercises in which the extensor muscle is not involved, while the group we need will work. For example, this is bringing hands together on the simulator, raising arms with dumbbells to the sides (lying down).