Today, probably, every man dreams of big muscles. But many of them have absolutely no time to visit the fitness rooms. They ask themselves: is it possible to build muscle on the biceps at home? And the most important thing: how to shake hands? You will find answers to these questions by reading the article. And also we will tell you all the necessary exercises and present helpful tips to help you during your workout.

How to pump biceps correctly

Many beginners believe that they need to complete as much as possible heavy weight exercises, but at the same time they completely forget about technology. Actually for the most effective result it is necessary to perform the exercises as correctly as possible. In this case, you need to choose a weight so that you can do five sets of ten repetitions on each of the exercises.

In order to successfully pump up the biceps, you also need to develop the muscles associated with it, such as the muscles of the forearms, triceps, deltas. Since without these muscles you will not be able to properly perform the exercise with a lot of weight, and, therefore, you will not be able to achieve the desired results. And you also need to gain body weight.

What you need to know before you start building muscle

Remember: your muscles are an integral part of your body, so you need to pump them up carefully. To do this, before starting a workout, always do a warm-up workout. It is also extremely important during the exercise not to make sudden jerks, as this can lead to various injuries. If you will be engaged with a barbell, then do not take too much big weight or ask someone to insure you, otherwise the bar may press down you and it will lead to injury.

Biceps exercises in the gym and at home

Once you've done your warm-up, you can start building muscle with basic exercises. For the development of biceps muscles, there are many various ways, this article will present only best exercises for biceps:

• Push-ups from the floor are one of the best exercises for pumping up the muscles of the arms and back, as well as for mass gain. Basic rules during the exercise: 1. It is necessary to perform push-ups at a low speed, while monitoring the correct execution. 2. For correct execution do this: stand up starting position, place your hands slightly wider than your shoulders, feet should be together, keep your back straight, straighten your head go ahead and look at the floor. Now begin to bend your arms, you need to bend before you touch the floor with your chest, then rise to the starting position. 3. While doing push-ups, it is extremely important to monitor your breathing. When you go down, you need to exhale, and while lifting, inhale. Proper breathing will allow you to do more push-ups than you could before. Following all the rules, do five sets of 20 push-ups.
• The horizontal bar is also very effective. for pumping the muscles of the hands, as well as back and abdominal muscles. For pumping the biceps, you just need to do pull-ups. To perform the exercise correctly, observe the following rules: 1. While pulling up, your body should be straight, and your legs should look at the floor. 2. It is necessary to do pull-ups only with the help of hands. 3. Try to hang as straight as possible and not sway. 4. Watch your breath. Exhale while pulling up, and when lowering, inhale.

Types of grips

For pull-ups, there are several different grips with which you can develop different muscle groups.

1. Narrow Grip - To perform this exercise, your hands should be positioned narrower than shoulder width. Perform pull-ups to the chin, but if you can, then do it to the chest.
2. Medium short grip - here the hands should be placed slightly wider than the shoulders, while pulling up, you need to do a small delay in the middle of execution.
3. Medium grip full - place your hands shoulder-width apart and do regular pull-ups, but touch top chest.

To do this, you need to get an E - Z-bar or a standard one. Basic rules during barbell exercises:

1. The length of the rod should be no more than one and a half meters. Otherwise you will be uncomfortable deal with her.
2. Don't gain too much weight. To begin with, try to lift the minimum possible weight, and then, if it is easy, then gradually add additional pancakes.
3. Don't forget to warm up.
4. Training should be regular, so follow the process.

Training biceps for mass with a barbell, there are three most effective exercises:

• Reverse Barbell Curl - To perform this exercise, you need to: pick up the barbell and stand up straight. Make sure your back is straight and do not tilt your head to the side. Now start slowly raise the barbell to your chest, as soon as you touch the upper part of the chest, unbend your arms, but do not unbend them completely, at the elbow joint, the arms should always be slightly bent. With this exercise, you will be able to gain muscle mass well.
• Bending the arms with a barbell with a direct grip - here you need to do everything the same as in the first exercise. The only difference is the grip, here you need to grab the bar from below.
• Bent over – To perform this exercise, you need to: rest your back against the wall, take the barbell in your hands. Lean forward slightly, making sure your back is straight. Now begin to lift the bar to your chest, then lower it down, but do not put the bar on the floor.

These exercises should be performed in five sets with ten repetitions each. After each run, do not forget to take a break for 3-5 minutes, during which you can do exercises for other muscle groups.

Dumbbells are one of better ways pump up biceps at home. All you need to complete these exercises is a pair of dumbbells. at the right weight for you.

Dumbbell exercises:

1. It is best to work out in the gym, as there you can find everything you need for a workout. And also in the gym, you can ask the trainer how to do the exercises correctly.
2. Exercise regularly. But at the same time, do not forget that during training you should not overwork. And also after each workout, take a break for one day, since muscles grow only during rest, and if you practice daily, you will not achieve the desired result.
3. If the exercise is too easy for you, then increase the load by increasing the weight, but you do not need to increase the number of approaches.
4. You need to pump biceps muscles no more often three times a week, it’s better to spend your free time pumping other muscles in your body.
5. Don't expect quick results. To achieve the minimum effect, you need to exercise regularly.
6. Keep changing your exercises. Do not stop at one training program to achieve best result you need to combine all the exercises.
7. If during a workout you feel fights in your head or blackouts in your eyes, then immediately stop exercising. If the pain recurs, see a doctor.

Conclusion

If you have reached this part of the article, then now you know about all the intricacies of pumping the biceps. Now you can safely proceed to your first workout. Finally, I will give you one more piece of advice: do not abandon classes if you do not see any results, remember that muscles will not begin to grow immediately, for some it takes years. So practice regularly and you will achieve the desired results.

I wish you success in your endeavors!

Dumbbell exercises- the most affordable way to maintain shape and increase muscle volume at home. At home, dumbbells do not take up much space, they are inexpensive, easy to use and, most importantly, extremely effective. Regular dumbbells are able to load and force the vast majority of your muscles to work. They can be used by both beginners and experienced bodybuilders, both men and women. And if for some reason you cannot afford to work out in the gym, we will show you how you can transfer training with dumbbells to your home environment.

By the amount of the load itself - everything is individual. For beginners, as a rule, it is recommended to do two or three sets, repeating the movements 6 to 10 times. The weight of dumbbells can be estimated like this: you freely pull yourself up 8 times in three sets - at first dumbbells weighing 8-10 kg will suit your biceps / triceps, no - take less. In any case, over time you will need to increase the weight, so the most common option for home workouts with dumbbells is to buy collapsible dumbbells with suitable set disks for them.

Biceps exercises

Biceps (biceps shoulder) is perfectly visible under the skin. Its main purpose: to bend the forearm at the elbow joint, the shoulder - at the shoulder. Biceps love multi-rep training with not very heavy weights. It is enough to pump biceps a couple of times a week. Below are the best bicep exercises you can always do from the comfort of your home.

	Lifting dumbbells for biceps while standing. Standing dumbbell curls. Take the dumbbells in your hands and stand up straight, slightly bending your knees. Press your elbows closer to your body, turn your palms to your hips. Begin to raise the dumbbells to your shoulders, gently bending your arms. Watch the shoulder part of the hands - try to keep them still. Continuing to lift the dumbbells, begin supination - turn your hands palms up. At the very top, when your biceps are tight, hold for a split second and contract your biceps. In the same way, return to the starting position. If desired, the arms can be bent alternately. It is permissible to lift the dumbbells in another way, turning the palms of the hands not to the hips (when the dumbbells are lowered), but forward. In this case, this position of the palms should be held for the entire approach.
	Lifting dumbbells for biceps while sitting. Bending the arms with dumbbells while sitting. You will need a bench or a narrow chair. If you want to complicate the task, use a chair with a vertical back or put a stool against the wall and rest your back. Unlike "standing", the "sitting" position allows you to perform the exercise more correctly. After all, you can no longer easily help yourself with your back muscles or body movements. As in the previous version, the exercise can be repeated not only with both hands at once, but also in turn.
	Hammer (hammer, hammer). Take dumbbells in your hands and stand up straight. Feet slightly wider than shoulder width and slightly bent at the knees. Turn your palms towards your body and maintain this position of the hands throughout the exercise. Keep your elbows close to your body, they should not "dance". Using your biceps, gently begin to bend your arms, allowing only your forearms to move. Having reduced the biceps, linger for half a second and also smoothly return to the starting position. You can’t pause here, so immediately bend your arms. Perform the required number of repetitions. The exercise can be repeated both with two hands and alternating them: right - left, right - left, etc. How convenient for you. "Hammer" actively involves not only the biceps, but also shoulder muscle brachialis (brigialis), which is located under it.
	Concentrated bicep curl. Concentrated bending of the arm with a sitting dumbbell. This is the most common at home and classic exercise to increase the peak of the biceps. The concentrated dumbbell curl also engages the brachialis and brachioradialis muscles. It is recommended to perform at the end of the biceps workout. With dumbbells in your right hand, sit on a bench / chair / stool, spread your legs, lean forward a little. Lean your left hand on your left thigh, and press the elbow of your right hand to the inside of your right thigh. Your right shoulder is vertical, the dumbbell does not touch the floor, your arm is straight. Start bending slowly right hand, to end. Hold for half a second, feel the contraction of the biceps, and also smoothly return to the starting position. Complete the required number of repetitions. Change your hand.

Triceps exercises

Triceps (triceps shoulder) is responsible for straightening the elbow (straightening the arms). Decent arm development is biceps and triceps. Therefore, the triceps need to be prepared and developed as intensively as the biceps. Let's see how you can improve your triceps at home with just a couple of dumbbells.

	Dumbbell press from behind the head with one hand. The dumbbell overhead extension is probably the most popular dumbbell exercise for training triceps at home. Stand straight with a dumbbell in one hand. Lift it up, and put your free hand on your belt, just lower it down or hug yourself (like Arnie on the left). Turn the palm with the dumbbell forward. Begin to gently bend your arm, moving the dumbbell behind your head. The shoulder part does not move, only the forearm works. Having thoroughly stretched the triceps, linger for a while and smoothly straighten your arm. Perform the required number of repetitions. The dumbbell overhead press can be performed both standing and sitting.
	Dumbbell press from behind the head with both hands. Before performing the bench press, check the dumbbell for the reliability of the locks. If the dumbbell is heavy (15-20 kg or more) - use athletic belt on the waist. Take a dumbbell with both hands by the pancake. Grab the bar with your thumbs for safety. Stand straight, feet shoulder-width apart (you can do the exercise while sitting). Raise the dumbbell over your head. Now smoothly move it behind your head, bending your arms at the elbows (just don't spread them apart). Can you feel the stretch in your triceps? Just calmly, with the help of triceps, unbend your arms. Repeat.
	French press with dumbbells. Lie down on a bench or on the floor. Your head and feet are tightly pressed. Stretch your arms with dumbbells up (parallel to each other) and barely noticeably tilt them towards your head. Inhale: gently bending your arms, gently (do not hit yourself) lower the dumbbells until they are on the sides of your head. All this time, the elbows are fixed in one position. Exhale: vigorously unbend your arms. At the top, linger for a split second and repeat the required number of times. During the exercise, watch your elbows - they should be almost motionless. We recommend that you use a weight so that you can easily do about 10 repetitions.
	Extending the arm back in an inclination. Stand up, spread your legs steadily, bend your knees slightly and lean forward. The back is straight. Put your free hand on your knee, and bend your working arm at an angle of 90 °, pressing it to the body. Inhale and straighten your arm back, extending it at the elbow. At the end of the movement - exhale. The exercise is great for finalizing the triceps.

Shoulder exercises

A beautiful pumped up body also implies raised shoulder girdle . So warm up and get down to the most effective exercises for the strong and expressive shoulders of the stay-at-home.

	Seated dumbbell press. We train the side parts deltoid muscles. Regularly doing this exercise will make your shoulders wider. Sit on a bench / chair / stool and lean against the back / wall. Keep your body straight throughout the exercise. Take dumbbells in your hands so that your forearms look straight up. Without jerking, but with a powerful movement, squeeze the dumbbells. Try not to point your elbows forward. At the top point, wait for a fleeting pause and evenly return to the starting position. You should not stop here, so start climbing again.
	Press Arnold. The Arnold Press exercise works the deltoids well, as well as the trapezius and a little triceps. Sit down. Keep your body straight, keep your back straight. Hold the dumbbells in front of you with your palms facing you. Keep your elbows close to your body. Begin to gently squeeze the dumbbells up, while turning your hands with your palms forward. Having lifted the dumbbells and stretched out your arms almost completely (do not straighten them to the end), return with the rotation of the hands in the opposite direction. Such a setting of the hands and a modified trajectory of movement contribute to an increase in the load on the anterior deltoids. The Arnold Bench includes those muscle fibers, which are not used in the classic dumbbell press.
	Wiring dumbbells to the sides. Dumbbell swings load the lateral (middle) parts and more deeply affect the deltas. Choose a light weight for this exercise. Take dumbbells, stand up straight and bend your elbows slightly (this position of the arms should be maintained throughout the entire approach). Vigorously spread the dumbbells to the sides to the level of the head. Hold on for a second. Now slowly lower your arms and raise them again. Repeat the required number of times. The exercise is allowed in a sitting position.

Chest Exercises

Dumbbell bench press. Holding dumbbells in your hands, lie down on a horizontal bench. Stretch your arms with dumbbells straight up and turn your palms as if you were holding a barbell. Widely spaced legs rest firmly on the floor. Bend your elbows slightly. The dumbbells touch. Ready? Gently lower the dumbbells to the sides of the torso. Your elbows diverge to the sides, your forearms are constantly in vertical position. Lower the dumbbells as low as possible. Do you feel a pleasant stretch in your chest muscles? Excellent. Now also gently squeeze the dumbbells up, where they should touch again. Hold for a second and repeat.

Lying dumbbell spread. Apart from pectoral muscles, this exercise involves the biceps and the anterior bundle of the deltoid muscles in the work. Lying on a bench with dumbbells, squeeze them up so that the arms become parallel. Take a breath and, slightly bending your elbows, spread the dumbbells to the sides until you feel that the pectoral muscles are well stretched (look, do not overdo it!). Hold a little, exhale and vigorously return to the starting point.

Exercises to train the muscles of the back

Basic exercises with dumbbells for training back muscles at home.

Shrugi (trapeze) with dumbbells. “Shrugs” is a simple, but the most successful exercise for the development of the upper trapezoid. Take dumbbells in your hands. The legs are shoulder-width apart, the stomach is pulled in, the shoulders are turned, the chin is pressed to the chest. Smoothly lift the dumbbells, trying (figuratively) to connect the shoulders at the back of the head, with a slight retraction of them back and up. Then gently lower your arms back. It is advisable to do the exercise in two or three sets of 15-20 repetitions, moreover, starting with more weight and ending with less.

Incline dumbbell row. The exercise is aimed at developing the latissimus dorsi muscles with the involvement of the biceps. Bend over. The back should be almost parallel to the floor. Look ahead, keep your back straight. Bend your legs a little at the knees. Hands with dumbbells do not need to protrude forward. Pull the dumbbells towards you, approximately to the middle of the abdomen. Watch your elbows - they should look up, not to the sides. Return to the starting position and immediately repeat.

Pumping up at home is possible. Of course, I'm not talking about achieving very high level, but if you just want to look good and be attractive to girls, then it’s quite possible to pump up at home. There is one minus - you will not be able to swing your legs. But often amateurs and beginners do not like to pump leg muscles. So, as you understand, at home you can pump up only the upper half of the body. Specifically, at home you can pump up the chest, biceps, triceps, deltoid muscles, latissimus dorsi back, and trapezius muscles. Of course, you are interested in what kind of sports equipment you need so that you can pump up at home. Well if you can afford sports complex such as the Ketler company. In complex power simulators you can pump almost the entire body. But not everyone has such an opportunity, so let's assume that you don't have a simulator. So, to build muscle at home, you need the following equipment:

Dumbbells

That's basically it! Of course, the barbell will not interfere, but it can be replaced with dumbbells. Now specifically about dumbbells. Can be used as collapsible dumbbells with a weight range from 4 to 16 kg, in general - this is the absolute minimum, of course, preferably from 4 to 20 kg, but it is very difficult to find such dumbbells in the store, and they cost decently. You can also use solid dumbbells from the times of the USSR. Required minimum: 2 kg, 4 kg, 12 kg - 2 pieces each. If there is another 5 kg, 6 kg, 8 kg and 10 kg, then you are generally lucky, unfortunately, I only have the first option - 2, 4 and 12 kg. It is better if the dumbbells are cast - you have all seen them - they are very convenient in that you can easily take 2 dumbbells in your hand. So, having the necessary minimum of non-collapsible dumbbells, you have the following paired weights: 2 kg, 4 kg, 6 kg, 12 kg, 14 kg, 16 kg. It’s already quite possible to work with these scales, although two more dumbbells of 4 or 5 kg are enough, then you will have a paired weight of 8 or 10 kg. The main disadvantage of pumping up muscles at home is the lack of intermediate, and later heavier weights. But for the first six months, you should have enough, and then you can safely go to the rocking chair, you will no longer be ashamed that you are a dystrophic novice who knows nothing. Well, or you will just continue to work out at home to keep fit, and your friends will be surprised at your willpower, because building muscles at home is also more difficult psychologically - it is very difficult to force yourself to break away from your beloved computer game and take dumbbells. But I will make you happy, since you will be doing everything according to the same method of Mike Mentzer's super-training, you will not need much time for this. On this good note, I end my useless train of thought, thanks for reading this. I tried not to delve into philosophy and psychology, so it turned out more or less briefly and clearly. Well, now I will tell you your training program.

Program

Monday:

1. Wide grip pull-ups
2. Dumbbell press
3. Incline Dumbbell Raise
4. Lifting dumbbells for biceps

Friday:

1. Breeding dumbbells lying on a bench
2. Push-ups on fists
3. Shrugs

Tuesday:

Start of a new cycle

Comments:

1. Pull-ups with a wide grip (at home, the horizontal bar does not allow you to take a very wide grip, but this should not bother you!) - the load goes to the latissimus dorsi, as well as to the shoulder muscle. If your own weight allows you to pull up more than 10 times, you can hold a dumbbell between your legs, or put the dumbbells in a backpack. I clamped one 12 kg dumbbell between my legs, and hung another one with a belt around my neck - uncomfortable, but beauty requires sacrifice! You need to perform the exercise like this: pull yourself up in about 2 seconds, linger in the upper position for 3-5 seconds, and return to the starting position also in 3-5 seconds, do not linger in the lower position, but immediately start lifting, etc. On the last repetition (you must understand by feeling that this will be exactly the last repetition and you will not be able to pull up even once!) you linger in the top position to the limit until your hands lower you down - resist until the last - hold on even when you are almost at the bottom. It is in this style that you perform all the exercises of the program.

2. The dumbbell press is about the same as the barbell press. Better to do it sitting. The load goes to the deltoid muscles, for complete beginners I explain: the deltoid muscles are your shoulders, which should be wide.

3. Breeding dumbbells in an incline - the exercise allows you to pump up the back bundles of the deltoid muscles. If it’s not clear, I explain - stand in a position similar to the letter "G" and do about the same thing that birds do when they fly - only it is difficult for birds to lower their wings, and it will be difficult for you to raise them, in short - flying upside down turns out!

4. Lifting dumbbells for biceps - your favorite biceps are loaded. I think it is not necessary to explain how the exercise is performed. By the way, you can perform sitting - it will be more difficult. Read more about exercises for biceps in the article Pumping biceps.

5. Dumbbell row is an exercise to pump up the chest. You need to organize at home something like a training bench.

6. Push-ups on fists - an exercise for triceps and chest. An explanation is needed here. It is better if you put your feet on a hill, for example on a bed, so that push-ups are more difficult. Since it is very difficult to load yourself with dumbbells here, you will do push-ups as follows. Place your hands on your fists at a distance of 10-15 cm from each other - no more. Accordingly, the fists are approximately under your solar plexus, and the legs, as I said, are on the bed. This push-up technique is very hard to load your muscles even in the absence of additional load. Another option to enhance the effect of push-ups is to increase the range of motion. To do this, you can use, for example, 3 stools or other suitable furniture - chairs, a sofa, a bed, etc. The scheme is simple: one stool (chair, sofa, bed, etc.) is placed under the feet, 2 others - under the arms. At the same time, the arms are placed wide, wider than the shoulders. In this case, the movement is not limited to the floor below and you can go below the level of the stools, thus increasing the effectiveness of the exercise. Read more about the types and features of push-ups in the article Push-ups: types and techniques.

7. Shrugs - an exercise for the trapezius muscles. It is performed as follows: while standing, take dumbbells in your hands and raise your shoulders to your ears as high as possible, then lower them.

8. All exercises of the program are performed in a clear style, as described in the first paragraph. This is necessary because the set of weights is too small and in order to create a significant load, you have to do it that way.

9. In all exercises, perform only one approach to failure - that is, to the limit of muscle capacity. Rest between exercises is not limited in time, but you still should not pull.

10. Before doing the exercise, do 5-10 repetitions with light weight - to warm up - but not to failure.

11. The weight should be taken so that you can complete 6-10 repetitions, as soon as you can do 9 repetitions - on next workout take more weight, or if there are not enough weights, slow down the phase of returning to the starting position to 5-7 seconds.

12. Well, for those who still think that you need to swing your legs (and rightly so), I can advise squats first with own weight and then with dumbbells in hand.

As you understand, you can pump up at home. Wherever you start to swing, if you manage to achieve something, you will still go to the gym to improve your performance. And with this program, you can definitely achieve something.

The bench press helps develop overall strength and endurance. it basic exercise for the upper body. And any base includes a large array of muscles in the work, which entails an increase in strength and body weight. The exercise can be performed in different ways, which helps to shift the emphasis of the load on certain muscles. Let's take a look at what muscles work with the bench press.

Working muscle groups

First, let's list which muscles the bench press basically uses, and then we'll analyze its variations ( different grips, bench slopes, etc.).

So, when you press from the chest, the load is received by:

• Pectoral or pectoral muscles. Both big and small work.
• Triceps muscles of the shoulder. The triceps always work with the chest.
• Deltoids - anterior bundles.
• Hands, forearms, abs are also loaded. Stabilizer muscles that keep your body and arms in correct position. And this is almost all the muscles, flesh to the legs.

Now let's take a look different types press in the details.

On a horizontal bench

Let's start with the standard horizontal position, without tilting up or down.

Wide Grip Press

The usual classic version of the bench press from a prone position. This exercise is used as a competitive discipline in various championships and competitions. However, speaking of work specific muscles, we will consider not a power press, but a bodybuilding one.

So wide grip horizontal bench maximally loads the middle part of the chest muscles.

Depending on where you lower the bar, the emphasis of the load shifts:

• If the goal of the workout is to pump exactly the chest, the best option lower the weight in the region of the collarbones. In this case, the pectoral muscles are well stretched, the movement is amplitude.
• If you lower the bar to the bottom of the chest, the pecs still take on most of the load, but the deltoids and triceps are additionally loaded.
• The center of the chest is a compromise between option 1 and 2. It is the most familiar and comfortable. If you want to catch up with all the hares at once, do so.

In powerlifting, the bench press is performed from a bridge. The meaning of such a bend is to minimize the distance the bar travels from the chest to the straight arms. Due to this, you can lift more weight than with the bodybuilding technique.

Lifting the bar from the bridge does not give a significant increase muscle mass, there is a completely different goal. They allow you to develop a large "explosive" effect of the muscles in order to squeeze the desired weight at once. This is a lifting technique whose task is to show its strength in a one-time performance.

When it comes to bodybuilding, the bridge is not used. You, on the contrary, need to give the movement a good amplitude so that the muscles contract and stretch to the maximum.

That is, in order for the chest, triceps to work efficiently and the front bundles of vulnerable deltoids not to be overloaded, it is necessary to achieve a full range of motion. To do this, you can slightly bend in the lower back to a natural position, but no more than that.

Close Grip Press

If you take the barbell so that there are about 15-20 cm between the palms, press your elbows to the body, you will get a bench press with a narrow grip.

A narrow grip slightly loads the top of the pectoral muscles, but at the same time the triceps swing percussively, the deltoids are actively involved. This bench press is also called "triceps".

The lower you lower the bar to your chest, the more work your deltoid muscles will do. Do not forget, the shoulders are very easy to damage, and they will heal for a very long time. If you decide to press with a narrow grip, then do it wisely.

And another option for working with a narrow grip, when during the press the elbows move apart to the sides (the triceps press means the elbows brought to the body). The exercise is designed to work out the inner part of the pectoral muscles.

A huge minus of a narrow grip is the instability of the bar due to the fact that you keep it in the center. And if you take the neck wider, it is more difficult to focus on the center of the chest. Therefore, it is better to do this exercise with dumbbells.

Medium grip

When doing the exercise with a medium grip, you take the barbell so that during the movement your elbows are at an angle of about 45 degrees to the body.

The medium grip is a compromise option for distributing the load between the chest and triceps.

Reverse press

Some believe that the top and bottom of the pectoral muscles can be pumped up.

This may be true, but in fact this position for the hands is unnatural, therefore it is dangerous for health. A large load is created on the wrist joint and on the shoulders.

Much easier and safer to work on bottom chest by tilting the bench upside down. We will talk about this further.

On an incline bench

work for incline bench can be upside down at different angles and upside down.

Tilt upside down

A very popular version of the classic exercise. It is performed with a wide and medium grip, because narrow grip doesn't make sense here.

Head up is pressed at angles of 30, 45 and sometimes 60 degrees. The load is accentuated on the upper part of the pectoral muscles. The higher the bench is raised, the more the anterior and middle bundles of the deltoid muscles are included in the work. In fact, by increasing the angle, we smoothly go from the chest press to the shoulder press.

The greater the angle of the bench, the higher the load on the chest is shifted.

• 30 degrees - the middle and top part chest.
• 45 degrees - the middle is unloaded, the top is loaded as much as possible.
• 60 - the very top of the pectorals works slightly, the shoulders and triceps are actively included.

Based on the above, if you want a powerful top, press the barbell on an incline bench. It is advisable to work to failure and with insurance, since on an incline bench it is often inconvenient to remove and put the weight on your own.

Train carefully, do not rush to gain working weight, follow the exercise technique. If you have a shoulder injury, the incline press is likely to cause sharp pain, so keep that in mind.

When pressing upside down, try to lower the barbell to the top or middle of the chest. It makes no sense to lower it lower - a very large load on the shoulders will appear. And the larger the angle, the stronger this load.

Head down press

To develop the pectoral muscles harmoniously, attention should be paid not only to the top and middle, but also to their lower part.

It is customary to swing the lower part of the pectoral muscles incline press upside down.

There are special benches for this. When they are not available, gym visitors use the Swedish wall and various devices that can be attached to this wall. Large angles in this variation of the bench are not used. Thirty degrees is enough.

During the bench press, you need to push the weight strictly perpendicular to gravity (that is, the floor).

The starting position for this exercise is unusual for muscles and blood vessels. They do not know how to work in the new conditions. The body is not used to being upside down.

Blood flows to the brain, noise may appear in the ears, and the eyes may darken. Someone's got a headache. The older a person is, the more dangerous it is for him to be in this position, the more weight to press.

Due to the unusual position, at first it will be difficult for you to keep the weight exactly perpendicular to the floor. The bar will move either forward or backward. So work in tandem with the insurer. It will help to remove the weight, control the correctness of the work and help put the weight back. Alone, a lot of weight can simply be dropped.

Thus, in this exercise it is important to work perpendicular to the vector of gravity. This is true for all other exercises, but in other cases, the position of the body is more familiar and safe.

In this article, I will reveal the whole truth about whether it is possible to pump up at home ...

Success in building muscle depends on 3 components:

• WORKOUT
• FOOD
• REST (recovery)

So, the main problem of pumping muscles at home is TRAINING. With food, and rest (recovery) there are no problems (I think this is understandable). But with training - yes, because. in home conditions - corny no special equipment.

Those. there is no such equipment (equipment) that is in the gym, with which you can perform the necessary exercises to stimulate muscle growth.

That is, a barbell, dumbbells, horizontal bar, bars, other simulators, which are often only available in gyms; pancakes (weights) which are sooooooooooo important in bodybuilding, because they are the main tool (without which, in principle, it is impossible); no working environment and much more). Accordingly, how to build muscles, without all this goodness ?!

The answer is obvious - no way. So I say straight out: without minimal equipment (I'll tell you about it below), building muscle is really impossible!

I'm not going to recommend unnecessary (for me) USELESS trainers that cost a hell of a lot of money. I will only give you a list of REALLY NECESSARY (MINIMUM), with which you can fine train. I will also give a list for FULL workouts (just in general, so that the gym is not needed: D). So, :

1. For a full workout at home, you will need (NECESSARY) to have at least 2 collapsible dumbbells.

Pay attention, it is DISCONNECTABLE! Only collapsible dumbbells will allow you to increase or decrease the load in a particular exercise. And anyway, why the hell to buy several sets of dumbbells when they are exorbitantly priced (expensive)? This is first.

Second, it's pointless! If you have non-separable dumbbells (that is, with one weight, say, 12 kilograms), then firstly, completely different loads are required for different muscle groups, for example, for training biceps - 12 kg is MAYBE suitable for you, but for sitting presses or dumbbell bench presses (for chest muscles) - probably not suitable (too little), you know what I mean? => Non-separable dumbbells are not suitable for home conditions, because they do not have the ability to progress the load (increase the weight of the projectile from training to training). Do you understand? And without the progression of loads = muscle growth is impossible !!!

CONCLUSION: Collapsible dumbbells are needed (weight preferably up to 24 kg, this, according to my observations, will be quite enough for beginners and even an average level of training, moreover, in home conditions).

2nd CONCLUSION: COMBINED DUMBELLS from zero to 24 is the MINIMUM. With the help of them, you can already do a lot of things (here is the section<= переходите по ссылке и там вы сможете найти самые эффективные упражнения, с этим оборудованием, на все группы мышц, для growth stimulation muscles).

Without this (minimum equipment) no one and nothing will help you AT ALL. Rest assured.

2. For full-fledged workouts at home, you need to have (well, it is very desirable) - BAR.

It would be absolutely wonderful. Just wonderful. If you have a barbell, then you can do everything the right exercises, all those that stimulate muscle growth as strongly as possible. You can read about them in the section<= переходите по ссылке и ищите. Но, опять же таки, сама по себе штанга (олимпийский гриф стандарт 20 кг) – без блинов (отягощения) мало чего стоит.

At the initial stage, 20 kg will be enough, but I have already said a hundred times that without progression of loads = muscle growth is impossible. Therefore, when buying a barbell, buy pancakes. Ideally, you should have at least twenty per side (just take pancakes not 20 kg at a time, but 5 each. That is, a pancake 5 kg, another 5 kg, and another 5 kg and more and more, in the end, to get twenty).

For what, you ask? Why not just take a damn twenty and not bathe with that little thing?

I answer: for many exercises, twenty will be a lot for you. You will not be able to perform, say, barbell row to the chin with 60 kilograms. That's a lot (at least for beginners and intermediates)! And you don't have less pancakes. And you, like a sheep, stand and don’t know what to do ... And so you hang, 5 each and 30 kg will come out. If you need to, you can still hang 5 more, and 40 will come out. You have the ability to adjust, because each exercise requires a different load. Do you understand? It is important.

Ideally (100% needed), take another 2.5 kg on each side, they will be 100% needed. 5 kg per side (total 10 kg) is too much progression, and in some exercises (for example, a barbell curl for biceps) it will be a lot. And so, you hang 2.5 kg per side (total 5 kg) = and norms. Do you understand?

CONCLUSION:(Olympic barbell standard 20 kg) - without pancakes (weights) it’s worth little. Therefore, when buying a barbell, buy pancakes (twenty on each side, not whole, but 5 kg pancakes, and be sure to separately take 2.5 kg pancakes on each side).

GENERAL CONCLUSION for BAR and DUMBBELLS: Collapsible dumbbells (from zero to 24 kg), this is the MINIMUM. Dumbbells with a barbell, it's just a bomb.<= Это, в идеале, как раз таки то, что вам нужно иметь для полноценных тренировок.

If you don’t have any dumbbells or barbells, be sure that no scheme, miracle technique, online trainings, etc. will help you.

OPTIONAL, but not required equipment

3. The next piece of equipment I wanted to talk to you about is an ADJUSTABLE BENCH.

Please note ADJUSTABLE! It is very important. If you make or buy a regular bench (which is not adjustable) then you will not be able to adjust it. For example, to train the chest muscles, ideally you need to set the bench at 30 degrees. To train the deltoids (in the sitting dumbbell press exercise), you need to set the bench generally vertically (so that you can lean on it with your back). Without adjustment, you won't get a damn thing.

In general, if you (are going to buy a bench (bench)) then buy only an adjustable one. It is universal, it will be more useful. I assure you, only adjustable.

BARS / TURNING BAR (for those who plan to train seriously)

CONCLUSION: having collapsible dumbbells, a barbell and pancakes and a rack for it, as well as an adjustable bench and a horizontal bar + bars = a gym is not needed (as for me), but this is already for those who really work out very seriously. And for those, I honestly see no reason not to go to the gym and take a steam bath.

• MINIMUM (collapsible dumbbells from 0 to 24 kg), then if anything (when needed) buy pancakes.
• Having collapsible dumbbells from 0 to 24 kg + a barbell (and pancakes for it, at least 20 kg per side, and separate pancakes 2.5 kg per side) = you can train even better (this is ideal). Then, as fitness grows (as needed), you will buy more pancakes.

And, pay attention, it is not necessary to buy the same dumbbells and a barbell, you can make them yourself (google, people will help, tell, teach). Well, if you take it, then do not buy a new one (it is too expensive). Used - the most it (at least, I would do it, but you see for yourself).