Pumping up the pectoral muscles is a rather difficult task. The fact is that the chest muscles require a fairly strong workout. To get the desired effect, you need to work with a lot of weight, training should be regular and intense. But the result is probably worth it. Good work with the pectoral muscles creates a beautiful male torso. Strengthening these muscles is extremely beneficial for girls: it makes the female breasts more round, raised and seductive. Of course, girls should not perform exercises with significant weight, but every woman will be able to easily pump her breasts at home, without resorting to excessive loads. Girls do not need to achieve the appearance of elastic relief muscles, and therefore they can afford a less intense load.
How to pump up the pectoral muscles for guys who want to get in good physical shape? Professionals recommend using ordinary basic exercises with maximum weight. Do fewer repetitions, but work with the most weight - this will help achieve the best result. Good exercises on the upper, middle and lower back include exercises such as arms with dumbbells and a wide grip, lying on a horizontal and inclined bench.
The bench press, performed on a horizontal bench, affects only the middle part of the chest. How to pump up the pectoral muscles with maximum visual effect? To work with the entire chest area, perform exercises, both on a horizontal and on an inclined bench - lying head up and down. The optimal slope for working with heavy weight is 20 degrees. You should not train on the principle of the pyramid: starting exercises with low weight, but constantly increasing the load. If you are thinking about how to build pectoral muscles, do not waste time and energy on a low-weight workout.
To build muscle, do exercises for the chest every 5-6 days. At least 72-96 hours should elapse between your workouts. Before starting the training, the pectoral muscles should already be fully restored and stop hurt. Remember that mass builds up during muscle recovery, and not during training in the gym. In addition, let your body pause between sets. Just walk 3-5 minutes before starting a new exercise. The basis of any muscle growth is overcompensation of the protein, thanks to which the body restores damaged fibers. But this compensation requires additional time, so do not resort to power exercises too often.
How to build pectoral muscles for girls? High and tightened breasts are the result of working on your own body. To do this, it is not necessary to go to the gym. Of course, the bench press will be useful for all athletic girls, but ordinary push-ups from the floor are perfect for developing chest muscles. If this exercise seems too complicated, you can push up from your knees or push up from the wall - the effect of the classes will be less noticeable, but you can perform the exercise more efficiently. An ideal workout consists of three approaches of fifteen repetitions, if it is not possible to perform such a number of full push - ups from the floor, it is better to perform the same number of push-ups from the knees. How to build chest at home? Just force yourself to regularly do push ups and not be lazy.
To maintain good posture, both men and women, along with working on the pectoral muscles, it is recommended to strengthen the muscles of the back. This will increase the effect of training.
When building muscle, do not forget to eat more protein. Without this component, your workouts will not lead to the desired result.