Pumping of pectoral muscles in the home

What do first beginners do when they come to the gym? Make a bench press. For some reason, there was a stereotype that it is the bench bench press that is the exercise that shows the real power of a person. Although he develops only the upper humeral girdle, pectoral muscles and triceps.

Begginning bodybuilders believe that without it you can not develop voluminous pectoral muscles. This can be disagreed, although, of course, it is desirable to add the bench press to the training program.

Not everyone has the opportunity to train the pectoral muscles in the room: someone does not have enough time, others can not allocate money for training. After reading this article, you will understand that the pumping of pectoral muscles is possible at home. Try all the exercises below, and make up your own training complex, which will help you to make the muscles of the chest wider and more spacious without leaving home.

What exercises can I do at home?

Of course, in this matter a lot depends on the sports equipment that you have at home. If you have at least a couple of dumbbells and a bench, you can do a huge amount of exercise on the chest. Not having anything, it is possible to pumping pectoral muscles with push-ups from the floor.

If you still have the necessary minimum of these projectiles, you can perform a bench press of dumbbells and wiring, which are an effective way to increase the muscles of the chest. Let's consider each of the exercises in more detail, as well as the correct technique for their implementation.

Press of dumbbells

This exercise is performed both in the hall and during home training. The pumping of the pectoral muscles without such a press is simply impossible. To perform it, as already mentioned above, you will need two dumbbells and a bench. If you do not have a special bench, then it is better to purchase this sports equipment, which will always come in handy. But if you do not want to spend money on it, then you can use an ordinary shop, if there is one.

In case of using a self-made bench, consider that it should not stand unsteady, otherwise the performance of exercises on it can end sadly.

So, you set up a bench and prepared dumbbells. Next, take their hands and lie down along. Straighten your arms in this way, as if holding a bar. This will be the starting position.

Begin slowly to lower the dumbbells to the level of the chest and, as soon as they touch it lightly, immediately squeeze them up with an intense movement. That is, down dumbbells should fall slowly, and upward climb much more quickly.

In order to observe the correct technique, do not chase after a large weight of dumbbells. You should be enough for 10-12 repetitions in 3-4 approaches. At the moment of movement down, try to lower your arms along the lateral trajectory, otherwise you will have triceps working, and the pumping of the pectoral muscles will be reduced to zero.

Change the angle of inclination

The key to success in building muscle is the constant shocking of the body with new loads that will stimulate the release of testosterone and faster protein synthesis for the construction of new muscle fibers.

Do not constantly perform bench presses only on the bench, which will be parallel to the floor. If you have the opportunity, change the angle. Than it will be more in relation to the floor, the more the load will move to the upper shoulder girdle. If the angle is reduced, there will be an effective pumping of the lower pectoral muscles.

In case you use a self-made bench, under it one can put several books on one side and, thus, you change the working angle of the slope.

Dumbbell docking

Developing your chest muscles, you can not do without such an exercise as the dumbbell layout. With this exercise, the pumping of the pectoral muscles will go faster, since it promotes the maximum stretching of the muscle fascia. Due to this, the muscles will grow even faster.

Accept the starting position, as in the previous exercise. But in this case, the dumbbells should be lowered not in a straight line. Hands should move along a circular axis.

Imagine that you want to pat and for this you need to make a big swing from behind. Tear off the scapula at the time of lowering of hands, then in the same way return to the starting position. You will feel how much your pectoral muscles will stretch. "The time of one repetition should not be less than 4 seconds," as the famous athlete Ronnie Coleman said, who is the multiple champion of various bodybuilding competitions.

It will be enough to make 2-3 approaches for the maximum number of times, which should fluctuate within 10-15 repetitions.

Pushups

Also, one should not underestimate the role of push-ups, without which pumping the pectoral muscles at home will not be so effective. Usually in gyms this exercise is not done because of the abundance of various sports equipment and simulators that perfectly replace it.

But home push-ups from the floor - this is an effective tool for developing the muscles of the chest. It can be performed both without additional weight, and weighting.

The starting position is the point of lying. Hands put in the palm of your hand, the grip is wider than the shoulders. Keep in mind that the further you spread on the sides of the hand, the more pectoral muscles will be included in the work. However, you should not place your hands completely, otherwise you will not be able to do it once, and there will also be a high probability of damage to the shoulder joints or muscle fibers.

Keep muscles tight all the time

It should be lowered until a distance of 1-2 cm between the floor and your chest is reached. Do not completely fall to the floor, as there will be a great temptation to relax and "lie down to rest".

If you press easily more than 20-30 times, then it's worth taking care of weighting. It can be like books hidden in a backpack, and dumbbells or a pancake, if they are securely fixed on the back. Four approaches for this exercise will be just right.

Working with rubber or tow

Considering the exercises for pumping pectoral muscles, it is worth mentioning and working with rubber or a tourniquet. Rubber of the correct length and good elasticity also allow you to effectively develop pectoral muscles and it is universal, since with it you can do almost any exercise.

For example, pumping the pectoral muscles in the gym means doing crossover. You can make them at home. How?

You will need two tires or a tourniquet. If the door frame is wide enough, then from above on both corners fix one end of the bundle. In another case, try to fix the tows on one level in the opposite walls of the room (you can use a cabinet and other furniture).

At the other ends of the shells, make loops and take them by hand. On the circular axis, keep your hands out until the palms touch each other. Then slowly pull your hands back to a comfortable position. Repeat this 15-20 times, depending on your physical shape, as well as the tension of the harnesses.

Train regularly

Apparently, exercises that can make the pectoral muscles stronger and more voluminous at home are. It remains to find strength in yourself to start classes. This can be done only when you set a clear goal.

Regular exercise of the exercises listed above will not make your chest a "wheel," like the young Arnold Schwarzenegger, but will help keep it in good enough shape and gradually develop.