The pectoral muscles can be pumped up without leaving the TV. If you follow the recommended number of repetitions, the exact execution of techniques, the training regimen, it is easy to achieve excellent results.

4 versions of push-ups

Exercises work out the thoracic region, triceps muscles of the hands, abdominals, back, and help build strength. Do them at home so that the chest workout for men is the most complete and brings a positive result in the form of an increase in the pectoral muscles.

The following describes how you can pump up your chest with different types.

No. 1. Basic variant:

1. We perform a rack with an emphasis on straight arms, toes.
2. Head, pelvis, spine form a straight line. The abdomen is tense.
3. Bending your elbows, slowly lower yourself down.
4. Raise the body with the help of the hands initial position, on "1, 2, 3" we strain the muscles of the chest, we lower again.

Exercise number 2. The load depends on the position of the hands. If in the classical pose the hands are placed shoulder-width apart, in the variant with narrow push-up fingers touch.

1. When lowering the body on the exhale, touch them with the chest.
2. We linger in static for 2 seconds, we rise.

Exercise number 3. Incline push-ups pump the anterior muscle. The task is to raise the legs above the body.

1. Hands are placed on the floor, legs are placed on a support.
2. From the starting position, we go down, linger in the position for 3 seconds, and return back.

Exercise number 4. With an emphasis on straight legs, we get down on our knees. We perform classic push-ups.

1. Emphasis lying, as in the classic push-ups
2. Instead of toes, we kneel
3. We go down with the help of bending the arms at the elbows and rise to the starting position

Number of repetitions same for all options from 12 times 4 sets.

Read also, training other muscles:

How pump up your shoulders man at home, written
Exercise at home for legs, article available
Comprehensive full body workout
How to do Press your dreams by fulfilling simple exercises,
Training program for a week for men, available

Exercises with improvised equipment

To thoroughly pump the serratus and small muscles, we substitute 2 stacks of 8 books of medium thickness under both hands and perform push ups how on stops.

1. Slowly lower the body, hover above the floor for a few seconds, return to the starting position.
2. During the process, we feel a deep stretching of the thoracic region (10 times in 4 sets).

We train the deltoid, pectoral muscles.

1. We put 2 chairs with their back sides at a distance of about 50 cm.
2. Leaning on the backs, we become point-blank lying down. If the biceps are strong, the task can be complicated. Instead of the lower support, we place our legs on the sofa.
3. On bent elbows, we try to lower ourselves as low as possible to the floor.
4. At the bottom point, pause for 3 seconds, return to the starting position (7 repetitions of 3 sets).

sliding hands strengthens the chest.

1. Throw 2 towels on the floor.
2. We become in the basic rack, with our palms resting on the canvas.
3. We shift-push them to the sides (12 times in 3 sets).

We take dumbbells

We perform exercises with dumbbells for pectoral muscles

1. We lay down on our backs.
2. We raise our hands with weights on the exhale above the head with palms forward.
3. As you inhale, gently place your elbows on the floor.
4. In order to work out the dentate, anterior, small muscles as much as possible, when lowering the arms, we spread the elbows wider (13 times in 2 sets).

We change tactics.

1. We spread our arms to the sides, connecting the dumbbells in the center of the chest.
2. Elbows do not touch the floor. We repeat 15 times in 4 sets.

Weight depends on preparation. First, we take a load of 2 kg. We increase the load as we get used to it - after about 10 days. Strength exercises are always performed after a warm-up. With discomfort, insufficient tension, the number of repetitions, weight are adjusted according to sensations.

At the end we execute isometric workout.

1. We sit down on the sofa.
2. With straight elbows, we connect the brushes into a pyramid at the level of the heart.
3. With all the force we squeeze the palms for about 1 minute.
4. Rest 30 seconds, repeat 3 more times.

In the midst of summer holiday, dreaming of warm sand, cool beer and southern girls, you suddenly discover with horror that it’s just a shame to go to the beach in such a state!
In the midst of a summer vacation, dreaming of warm sand, cool beer and southern girls, you suddenly discover with horror that it’s just a shame to go to the beach in such a state! “What a disappointment a woman will experience if she does not find the required relief on her mighty torso and sees my beer belly covered with thin hair!” you think.

According to statistics, muscular and inflated male chest and the press are one of the strongest elements of male attractiveness, and only then -
hands and everything. Among other things, strong muscles chest and abs give a man self-confidence, have a positive effect on intra-abdominal pressure and general
tone. So, all things aside, we are pumping the press and chest at an accelerated pace !!

So, let's start with push-ups. No matter how lazy, but if you want to get in shape in two weeks, you need to do push-ups twice a day. Five approaches. Scary? But effective.

So, getting up in the morning, stretching our arms at the seams, we warm up. Hands behind the head, body rotation. Ten times in one direction, ten times in the other direction. Pelvic rotation. The same, ten times. Tilts, touching the floor with your hands. Ten times is enough. We stretch our arms, with intermittent movements from the chest. We rotate the arms at the elbows. We interlock our fingers in the “lock” and rotate this lock for about two minutes, pressing our hands to our chest and doing this
outstretched arms exercise.

Be sure to knead the neck, otherwise it can be greatly stretched during push-ups.

We rotate the head 10 times in one direction, ten times in the other direction. Then again. In addition to warming up, it develops the center of balance well.

After warming up, we proceed to push-ups. Many recommend doing push-ups an average number of times. But if the heart is healthy, and the beach season is very close, we do push-ups
to the maximum. The chest during push-ups should be at the lowest possible level, the head looks forward. Do it until you get tired. Then, when there is no strength to rise, get on your knees and do push-ups from your knees.

Wring out - lie on your back, bend your legs at the knees, feet - with a full foot on the floor. Do twisting - lifting the body up. Maximum once, until the stomach hurts.

Pain means everything is going great. When there is no more strength to rise, for a minute or two make a "bicycle" with your feet.

We get up. We rest for a minute. Just do not stand or sit - we walk around the room, move, restore breathing and save the heart. The windows in the room can be opened.

After a minute, we do another approach. In total, there should be five approaches in the morning and three in the evening. For push-ups, if there is no strength at all, you can do exercises every other day, and the press must be pumped every day, since this is a “hard-to-pump” muscle.

Using this method, the result will be in two weeks. Do not forget to warm up before sets, and also do not pump the press after eating, this is fraught with injury.
stomach.

Good luck and health to you!!!

The chest muscles are one of the largest muscle groups in the body. For their proper training and uniform development, it is critically important to use not only basic, but also isolating exercises that load the muscles from different angles. In addition, for pumping the pectoral muscles, constant progress in working weights is necessary, since the chest responds best to.

It must also be taken into account that when performing most chest exercises, not only the pectoral muscles, but also the muscles of the press, arms (in particular, biceps and triceps), back and deltoid muscles shoulders. In essence, chest training involves working the entire upper body - and it is extremely important to keep this in mind when designing a training program.

chest workout program

For achievement maximum effect it is recommended to combine the study of the pectoral muscles with the pumping of the triceps, shoulder muscles and abs. Samu strength training breasts need to be carried out (in fact, twice a week) - otherwise the muscles will not have enough time for full recovery and subsequent growth.

As for the choice the best exercises on the chest, then it is enough for beginners to perform one or two basic exercises(for example,) with more weight and 5-7 repetitions, as well as one or two isolating exercises (for example, information on the blocks) with lighter weight and 12-15 repetitions. The key emphasis should be on maintaining perfect technique.

Pectoral muscles: a brief anatomy

From an anatomical point of view, the main muscles of the chest are the pectoralis major and minor. The pectoralis major muscle has a triangular shape, weaving one of its bases directly into the shoulder - it is precisely because of this that the muscles of the chest and shoulders are closely connected. The pectoralis minor is located under the pectoralis major and performs a stabilizing rather than a working role.

In addition, the pectoral muscle group also includes the serratus anterior, which lies closer to the side of the body and to the shoulder. This muscle has nine characteristic "teeth" attached to the upper ribs. Its main function is to abduct and approach the shoulder blades - in fact, it is the anterior serratus muscle works in such chest exercises as all sorts of information.

The best chest exercises

Note that most exercises for the pectoral muscles can be performed both with a barbell and with dumbbells or on blocks. Dumbbells and blocks allow you to use the stabilizer muscles in the exercise and precisely pump individual bundles of the chest, while the barbell is the preferred choice when working with large weights, since its range of motion is usually reduced.

In a simplified form, an exercise program for developing chest muscles might look like this:

• Push-ups on uneven bars - 2 sets and max. number of repetitions.
• Bench press - 4 sets of 10 reps.
• Dumbbell bench press incline bench- 4 sets of 10 repetitions.
• Breeding arms with dumbbells lying down - 4 sets of 12 reps.

Why the back and chest should be trained together and how to learn to feel?

Working out the shape of the pectoral muscles

The shape of the pectoral muscles is largely dependent on genetics, however, the slope of the body during exercise and the width of the setting of the hands directly affect how the muscles will grow and develop. For example, the most massive outer part of the chest is best worked out horizontal presses lying, performed both with a barbell and with dumbbells or on blocks.

The upper part of the chest is included in the work in such exercises as (both at 45 and at 30 degrees), the lower part - by push-ups on the uneven bars or bench press with a reverse tilt (head down). The center of the pectoral muscles - with the help of various dilutions on blocks and simulators, as well as when pressing the barbell lying with a narrow grip.

Pumping the pectoral muscles: why is there no result?

If you are training your chest hard, but the muscles are not growing stubbornly and the chest is not getting the desired shape, most likely you are allowing one of three common mistakes- either chase excessively large working weights to the detriment of technique, or train the same pectoral muscle bundles, or pump your chest too often,.

Secret successful workout pectoral muscles is a constant variability of exercises and a reasonable amount power load. Change the equipment periodically to perform two or three new chest exercises every month. The very training of the pectoral muscles always start with a barbell, and complete exercises with dumbbells, on simulators or on blocks.

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Training the pectoral muscles is one of the key in creating an athletic and athletic body, since it is these muscles that form a strong and massive body. The main rules for successful chest pumping are the constant progress of working weights, a variety of exercises, perfect technique performance, as well as sufficient time for rest and recovery.

Very often in training or on the beach there are men with strong muscles on the chest and with abs. Unlike them, the opposite sex has to make a lot of effort to make these areas look beautiful. Only with great difficulty women achieve a good result.

Different types of push-ups and pull-ups greatly affect the increase in chest muscles. Pushing up from the floor, you will quickly develop several muscle groups. This exercise must be performed regularly, besides increasing the rhythm of training. In this case, the action involved: back, arms, abs, chest. All men do push-ups from the floor with straight legs, while women do this exercise on my knees. In addition, it is considered better if the hands are placed as far apart as possible, in this case the chest is worked out more. You need to do push-up exercises correctly, during the exercise the whole body should be in tension and be straight, it is necessary to lower yourself until the chest touches the floor. When you change legs or arms, all departments of the chest muscles begin to work for you. It must be remembered that by strengthening or weakening the load, you will have a relief that will look great.

Push-ups on the uneven bars will bring greater efficiency. In addition, the more you make the amplitude of movement, the better the result of the training will be manifested. It will be better if the bars are wider than your shoulders. In this case, when lowering, the elbows will need to be spread in different directions. This exercise must be done slowly, while the body should lean forward slightly.

In order to strongly build muscle and give them nice shape, it is better to use more than one or two simulators for pumping them.

When training the press, there should be no interruption. It is very important to perform all the exercises immediately after each other, without making even a small stop. Between sets, it is unacceptable to rest much more than one minute. To work out the press, exercises will help: lifting the body, in a supine position on the stomach, fix the legs and perform back extension, on the back with knees bent try to reach them with your hands and head, the last exercise is twisting, in which it is necessary to raise the torso, arms, head and move them in the opposite direction from the legs, which must be lifted at the same time. When you do these exercises, try to stay in this position for a few minutes at a moment of tension, and then slowly begin to relax. The listed exercises are enough for you to improve your abdominal muscles, but, of course, with regular training and increasing the load every day.

If you set yourself the task of pumping the pectoral muscles as much as possible, then a visit looks like the best option. The availability of special equipment, qualified instructors - all this will help you achieve the desired results. But often a situation arises when regular visits gym impossible. In this case, as an alternative to the gym, they can serve.

If you want to focus on wiggle, then you need to consider that they consist of several symmetrical groups, including:

• pectoralis major muscle
• pectoralis minor muscle
• anterior dentate.

Do not forget that when training the pectoral muscles, the body spends a huge amount of energy, which has a beneficial effect on the burning of adipose tissue.

The modern rhythm of life of many people in our time is such that it is often very difficult to make time for a regular visit to the gym. Training process at home can be considered as an adequate replacement for the gym. In the first place should be the desire of the student to achieve the goal.

First of all, you need to decide on the number of classes per week. Many beginners mistakenly believe that daily exercises can lead to the desired result in a minimum amount of time. But the peculiarities of the pectoral muscles are such that during active work, the muscles receive multiple microtraumas and after each lesson it takes time for them to fully recover. Therefore, on initial stage the number of training sessions should not exceed two sessions per week.

You should also adhere to a certain dosage in the number of approaches for exercises for the development of chest muscles. Depending on the individual physical training their number should be from four to eight approaches per workout. For those who are just getting started the best option there will be one - two exercises for two three approaches. And remember, excessive overload of the pectoral muscles does not give good results. For achievement desired result make a training program and try to stick to it on a regular basis.

Workout Exercises

The simplest and most versatile exercise available to anyone starting to develop their body is simple push ups. If we take a closer look at the mechanism of the push-up process itself, we will see that this is a kind of variation of the bench press. In addition, push-ups are the best general developmental exercise. When push-ups, the muscles of the hands are also involved, which ensures a uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. To a lesser extent, the muscles of the legs are involved, but they also receive a small share of the load.

The simplest and most versatile exercise available to anyone starting to engage in the process of developing their body is simple push-ups. If we take a closer look at the mechanism of the push-up process itself, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise that affects a huge number of muscles. When push-ups, the muscles of the hands are involved, which ensures a uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. To a lesser extent, the muscles of the legs are involved, but they also receive a small share of the load.

Like many exercise push-ups have different variations, using which you will load different groups of pectoral muscles.

One such option is tight push-ups. The difference between narrow push-ups and regular push-ups lies in the width of the arms. In the case of tight push-ups, the hands are placed in such a way that the fingers of both hands are turned inward and touch each other. When lowering, you need to touch your hands with your chest and maintain a second pause in this position. When performing this exercise, you should pay special attention to the straight position of the back. Push-up movements are smooth without jerks, without delays.

The next option for push-ups is push-ups on stools. Two stools are placed shoulder-width apart, a sofa or chair is used as a footrest. Starting position as in a normal push-up. The main difference is that in this variation of push-ups, the depth of lowering the body increases. Also in this exercise, it is possible to work with weights, for example, you can use a backpack with books as an additional load.

Push-up with forward bend

The meaning of this exercise lies in the fact that the legs are located above the level of the head. You need to put your feet on some kind of elevation and perform the usual ones. This exercise will involve the upper chest, as well as the main muscle groups of the arms. When performing this exercise, you should pay attention to the correct setting of the elbows. If possible, try to spread them apart to ensure maximum load the muscles of the chest.

The presence of conventional dumbbells will allow you to significantly diversify the program training sessions. The most versatile exercise is the following: having taken the starting position lying on your back, bend your legs at the knees, stretch your arms with dumbbells up. Then, as you inhale, slowly lower your arms until your elbows touch the floor. Try not to rush, do this exercise at a smooth, even pace. A regular folding athletic bench, which can be bought in any sports store, can significantly diversify such exercises with dumbbells.

Remember that nothing is impossible. With a certain amount of desire, even at home, you can achieve excellent results. Find for yourself an additional incentive for regular classes, allocate free time, and the results will please you.

Chest workout at home - Video