Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?

Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum free weights), my first reaction is my question... why?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for strength training at home in full volume?

In very rare cases, people use The right way get pumped up, and all problems are solved, and their muscles begin to grow with new force. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without special simulators that are available in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet that can support muscle growth. (Above all, consume enough calories and protein).

As long as both principles work correctly, regularly and long enough, then the muscles will grow.

What should be done and used in order for the muscles to grow?

As you may have noticed, among the main principles muscle growth no gym membership, training with free weights such as barbells and dumbbells, exercise equipment or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and training options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: whether you knew about it or not ... This is your own body weight.. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all sorts of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl for biceps;
• Triceps exercise own weight;
• Lunges (and all sorts of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means full list exercises. You will find many more.

But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example, rubber band , and now you can do dozens of other exercises (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...

So what than more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult, but possible

Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising with for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase load.

First step: transition from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Fine. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.

So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Belts with weights;
• Tougher rubber bands;
• There are rings, TRX loops and others;
• Backpack stuffed with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight, or just make the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.

If you don't, then you end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.

Not fun at all!

For everyone who works out at home different conditions and training equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Iron Free Workout Program

Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.

Of course, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Bodyweight exercises go a long way in developing functional strength at any level. sports training. Since you won't be using extra weights for these exercises, it's best to focus on a very fast pace and high reps to hit your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.

Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to increase muscle mass, then this is exactly your option.

To perform deep and proper squat start with your feet wider than shoulder width, toes pointing out a little, and when you start the squat, keep your back straight and focus on pushing your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.

For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.

If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work on your triceps and pectoral muscles using back push-ups. This great exercise, performing which you can see a beautiful and embossed muscle in the form of a horseshoe on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats - great way work on quadriceps and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.

plank

Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.

"Superman"

The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your pens and bottom back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg raise crunches

I like to combine crunches and leg raises to work my upper and lower muscles abdominal press. Lie on your back with your heels flat on the floor, bring your knees up to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.

burpee

Burpees are a multi-muscle movement that combines a jump with a push-up. This great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circuit training

If you've been exercising for a while and don't think bodyweight training is going to give you the muscle gains you want, you can increase the intensity of your home workout by doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heart rate and pulse accelerate, while one muscle group is resting, the other is hard at work. You will be amazed at how much physical results you can get in more than a short time using this method.

When planning circuit training it is important to turn off certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your general state health and strength. No gym? Not a problem!

Home workout programs

3-Day Bodyweight Workout Program

Are you a beginner or want to take a break from hard work? strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, include bodyweight exercises in your program.

These exercises may be vital for the development physical form, improving the functionality of the body or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

FAQ

What to pause between sets? How can I combine these complexes with my training program?

You can do them after your regular workout or on your own. training program. It all depends on the person and their goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

How long should you follow this program?

Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and I don't have enough body weight to reach failure. What to do?

Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

I am too weak to use body weight. Can I replace exercises with machines?

This goes against the grain of the program. If necessary, even with the most difficult exercises your insurer or training partner will help you. Don't use weight machines instead.

Three Bodyweight Exercises You Can Do Anywhere

Considering all the gravity modern life, who wants to hang dumbbells with pancakes on themselves? Instead use these training complexes to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are perfectly combined with this direction of fitness, but they are also effective for developing the strength of the upper and lower parts body. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

Work the upper body with your own weight will help you with the two best basic exercises of all times: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)
3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to observe correct technique execution. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.

A set of exercises with body weight for weight gain

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you build muscle with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.

Probably the most common and affordable item of sports equipment is dumbbells. They are not difficult to buy, they do not require much storage space and are quite suitable for acquiring beautiful body. How to pump up dumbbells will be discussed in this article. Most people have no idea what a powerful tool for gaining muscle mass dumbbells can be. It is believed that dumbbells have only a formative effect on the muscles, and their simulators and heavy barbells pump them. If you think so, then this article will be useful to you. So, let's now figure out how to pump up with dumbbells and what exercises should be performed for this?

If you are going to work out at home, then for starters, of course, you should get dumbbells. Be sure to purchase collapsible dumbbells, in order to control the weight of the burden - this is very important. If your workouts will take place in the gym, then you will not have problems with choosing dumbbells - there are plenty of them, ranging from the lightest to the heaviest. A good alternative to dumbbells, by the way, can be kettlebells. If you have this projectile, then we advise you to familiarize yourself with the list.

There are a number of exercises with dumbbells, the implementation of which will lead you to enough quick result. The main thing is to carry them out correct technique without sudden movements and jerks, and also observe the speed of their implementation. All exercises must be done with average speed, smoothly and technically correct. Otherwise, you can not expect results, all that you will get from improper exercise is all kinds of injuries.

To pump up with dumbbells, choose a weight with which you can perform 8-12 repetitions in one approach. This weight will be the most optimal in order to build muscle mass. In order to give your muscles strength, not volume, choose a weight with which you can do a maximum of 6 repetitions in one approach. Such weights will put the maximum emphasis on the growth of muscle strength, not mass.

Since dumbbells are an item of home sports equipment, we recommend that you familiarize yourself with the material "".

To train the biceps, you should perform the following exercises:

dumbbell liftth onsitting biceps:

This exercise for biceps thickens its middle. Also, this exercise can be done while standing.

Trains the biceps and gives it size in thickness.

It trains the peak of the biceps, its top, giving it shape and size. Used on almost every .

To train triceps, do the following:

Extension of the arm from behind the head:

Perfectly develops triceps and gives it volume.

Bent over arms:

Not less than effective exercise in order to pump up the triceps.

To make your triceps bigger and stronger, we recommend that you read the material on.

To pump up your shoulders with dumbbells, such exercises are suitable

Shakes mainly the front of the shoulders.

Lack of free time to visit the gym is not a reason to give up playing sports. If desired, give the body beautiful shapes and build muscle mass, you can get by with a barbell and practice at home. When working with large weights, the help of an assistant is useful.

Below are basic and isolation exercises with a barbell at home, choose and include suitable techniques in your program.

barbell exercises are performed at the beginning of the training after a thorough warm-up.

An effective exercise for triceps relief and endurance development (5 doubles with heavy weights in 3 sets), mass building (10-12 times in 3-4 sets).
Work: large pectoral, deltas, 3 bundles of triceps.

We perform on a bench or lying on the floor. If the volume of the disks does not allow to lie under the neck, we put pancakes on a support.

With the feet of bent legs we rest on the floor, the chest is slightly forward:

1. we take a narrow grip;
2. triceps force squeeze up;
3. lower, touching the neck of the thoracic region.

The lowering phase is 2 times longer.

French bench press

1. We squat to the level to take the neck without bending the body.
2. On a deep breath, we raise the projectile with the muscles of the legs. Exhale at the midpoint of the trajectory.

Important condition- Maintain a straight back position.

• Men: 12-15 x 4 with a weight of 25-30 kg;
• girls similar, but with 10 kg discs.

Deadlift

To work out all the muscles. The work involves the main groups and small muscles. In positive phase to a greater extent are reduced: quadriceps femoris, buttocks, quadriceps. Provide stability gastrocnemius and soleus.

Strength training requires careful adherence to technique.

1. IP - projectile in front of you, knees touch the classic bar;
2. lower the pelvis as in a deep squat;
3. brushes are spaced wider than the shoulder line, hold on with an upper grip;
4. we move forward with the body, with a conscious tension of the muscles we raise the barbell without jerky movements;
5. pull up close to the shins;
6. after overcoming the midpoint we exhale;
7. drop under control;
8. continue after a second pause.

Lifts with a contour neck relevant for weak shoulders, undeveloped coordination. main load get quadriceps. The principle is the same. Training once a week - 6-10 doubles in 3-4 sets for all types of practices.

Straight Leg Pull

Tightens the hips and buttocks. In contrast, the knees are absolutely straight.

• We pull the projectile due to the muscles of the body.
• The muscles of the lower extremities are isometrically tense.

- a favorite exercise for weightlifters to develop the power of the hips and buttocks. The technique is similar, but the projectile rises to the middle of the thigh.

Front squat with barbell

The main exercise for pumping the lower body.
Work: quadriceps, lumbar. Less large gluteal, oblique and direct presses are loaded.

The practice requires flexibility in the wrists, strength in the shoulders and ankle.

The position of the lower extremities determines the focus of the load.

• With a narrow arrangement of feet, the emphasis shifts to the frontal zone of the thigh;
• with a wide - on the inside.

Raise the bar to your chest with crossed arms. This grip is comfortable when working with light weights.
The weightlifter is due to lifting the barbell with the forearms turned towards you and is used when working with heavy discs.

1. In the basic position, the bar rests on the shoulders.
2. We take the buttocks back, imitate an attempt to sit on a bench.
3. We return to IP.

Classic Barbell Squat Technique

1. We take the neck with a comfortable grip, although the narrow position helps to control the position of the bar.
2. The depth of squats is variable: to the horizontal with the floor or below. In the latter case, the gluteus maximus muscles are included.
3. Slowly and smoothly lower on a deep breath, quickly get up. Exhale after passing the midline.

Barbell exercises at home for legs in video format:

• Leave the knees bent at the top.
• Below we avoid pauses.
• When lifting, the body does not move forward.
• Carefully remove the bar from the shoulders.
• For stability of the body, it is better to cross the feet.

To get a powerful result, powerlifters and bodybuilders lower their buttocks almost to touch the floor. Deep squat increases leg mass, develops explosive force. The maximum load is received by the quadriceps, calf and dorsum of the thigh.

• Regardless of the type of squat men commit 12 to 16 reps in 3 sets.
• An experienced athlete it is better to work with large weights and perform up to 6 repetitions. The program is based on the principle of gradual loading.
• For girls barbell practice is recommended as

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
• NUTRITION
• 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 !!!

OUTPUT: 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?

OUTPUT:(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)

OUTPUT: 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).

The barbell bench press pumps the top, middle, as well as the bottom of the chest. The best basic exercise for muscle growth and chest power.

Execution technique

1. Lie down on a flat bench with the barbell directly above your head. The back of the head, buttocks and shoulders are pressed to the bench, the back is slightly bent (rounded) in the lumbar region, the legs are wider than the shoulders and rest on the floor.
2. Grasp the barbell with a wide grip from above (palms up), the gap between the palms is wider than the shoulders.
3. Release the bar from the stops and push it up. At the top, the arms are straight (but not locked at the elbows), and the bar is positioned just above the middle of the chest. This is the starting position. If you have a huge bar weight, remove it from the stops only with the support of an assistant (partner).
4. Inhaling deeply, lower the bar to the bottom of your chest. As soon as the bar touches the chest, stop breathing and strongly squeeze the bar up (and not only up, but a little diagonally, along the course to the racks, so that at the top point the bar is strictly above the middle of the chest).
5. Exhale only after you get past the hardest part bench press. At the top (arms straight), stop and tighten your chest even more.
6. Lower the bar smoothly and at a moderate pace; press the barbell from the chest at a normal or accelerated pace.
7. Do not stop at the bottom point: the bar barely touched the chest, immediately press it up.

1. Don't pause at the bottom. As soon as the bar touches the chest, do not relax the muscles and, using the energy available in them, squeeze the bar up. When you stop, you reflexively impair muscle contraction and, in order to squeeze the barbell, you will need to “gather all your strength into a fist” again, spending additional energy on this. In addition, with each new repetition, it will turn out to be harder and harder to do. In the end, you may not reach the planned number of repetitions.
2. Stop breathing at the moment bench press up is extremely important for keeping the torso in a safe, stable position and helps to develop a much stronger load. Do not forget, the more stable the position of the body, the more intense the work of the muscles and the less pressure on the joints.
3. Don't stop breathing for too long. When performing the exercise at an average pace, holding your breath should last about 2-3 seconds.
4. After going through the most difficult section of the movement during the lifting of the neck, with a deep exhalation, finish the repetition. If you feel a lack of strength, ask your partner for help. Never stop half way! The barbell must always be in motion.
5. The more weight the barbell has, the more tense the muscles are and the more you have to exhale as you go through the hardest part of the lift.
6. Squeezing the barbell, press your feet into the floor with all your might, hold the bar as hard as possible, and do not tear your shoulders and hips off the bench. This will fix the torso and allow you to achieve the maximum contraction of the chest muscles.
7. At the bottom, do not squeeze the bar with your chest, bending your whole body up. This is fraught with injury!

Application

Intended: Everyone from beginner to professional.

When: At the beginning of training the pectoral muscles. In the middle of the workout, perform and breeding with dumbbells on the bench lying down.

How: 3-4 sets of 8-12 reps.

Sports instruction: No exercise is next to bench press in solving the problem of shock building up the volume of muscle mass and power of the chest muscles. And although the center of the load here is directed to the middle of the chest, its lower and upper parts work in full force. But know that this load distribution is good when you hold the bar with a wide grip. If the grip is strictly across the width of the shoulders, then the load center shifts towards the top of the chest.

The muscles involved in bench press, are of great importance for many sports that are characterized by push-ups, pushes, hits and throws: boxing (lateral and direct blows to the body), tennis (hitting the ball with an open racket), discus throw and shot put.

Video - Bench Press