How to pump pectoral muscles - a complex of exercises for pectoral muscles

If you want to improve the relief of your body and adjust the figure, then it is important to get acquainted with the information on how to pump the pectoral muscles. It is necessary to disassemble the basic rules of training and the technique of performing the basic exercises to achieve good results.

Is it possible to pump pectoral muscles to a girl?

It should be immediately said that sports training is not able to affect the size of the breast or its shape. This does not mean that they are useless, because knowing how to pump a pussy muscle to a girl, you can raise your chest, which visually will make it really bigger and more attractive. In addition, physical activity will help improve blood supply in the chest area, which is good for health. Another important point - do not worry that training will make the figure look like a man's.

How to pump up the muscles of the chest?

In order for the training to be effective, it is necessary to correctly form a complex and to know some features that increase efficiency. If you want to know how to properly pump the pectoral muscles, then consider these rules:

1. To begin training, whether at home or in the hall, it is necessary with a warm-up , which will prepare the joints and muscles for training.
2. If the goal is to develop strength and increase muscle volume, then it is necessary to work with increasing weight of weighting agents, and not try to do as many repetitions as possible.
3. Another rule regarding how to pump the pectoral muscles - to get good results, train your breasts after the weekend, when there are strengths. It is a mistake to believe that daily training will give results faster. This is explained by the fact that muscles grow when they rest.
4. To make progress, it is necessary to regularly change the load, otherwise a muscle habit will develop and the body will stop reacting. The fact that the muscles grow, will indicate residual pain after the end of training.
5. Try to do everything in full amplitude, which will reduce the risk of injury, and will contribute to a good stretch of pectoral muscles.
6. The instruction on how to effectively pump the pectoral muscles, describes one more rule - work on the limits of their capabilities. If you think that the forces are already running out, try to make a couple more repetitions. It is proved that training on the edge is the most effective.

How to pump the upper part of the pectoral muscles?

To work out the muscles well, it is better to train them separately. It is worth noting that the upper part of the chest is practically not involved in the work during the execution of the main exercises and it is developing more difficult. If you want to work it out, then you should definitely include in the training - a bench press, which is best done on an incline bench. There are several rules for how to pump the upper pectoral muscles:

1. Pay attention to the angle of the bench, so it is higher, the more deltas are involved in the work, and the lower - the greater the load on the triceps. The optimal angle for the upper chest is 20-30 ° C.
2. It is equally important to choose the right grip, for example, to perform push-ups or presses. Here the rule works - the wider the hands are, the more stress is concentrated on the muscles of the chest.
3. It is recommended to put your feet on the bench during work on the bench so that there is no deflection in the back and then the pectoral muscles will be more isolated.

How to pump the lower part of pectoral muscles?

Trainers are not advised to immediately work out all the muscle bundles, loading your body with different exercises. Lower chest should be trained only after it is noticeable that the volume of the upper body has increased. After the base, it is already possible to proceed to the elaboration of individual parts of the muscles. There are several recommendations on how to pump the lower pectoral muscles:

1. To concentrate the load on the desired muscles, note that the bench should be with a reverse slope.
2. Doing push-ups on the uneven bars should be placed elbows as widely as possible, and press the chin to the body.
3. Finding out how to pump the pectoral muscles in the lower part, it is worth noting that you can not press the elbows to the trunk during training.
4. Effective isolating loads, so the most effective are the exercises in the crossover and the dilution of the hands.

Exercises in pectoral muscles

If you want to carefully work out the upper body, it is important when doing exercises to take into account a number of tips:

1. When making movements, it is not recommended to straighten the arms to the end (exception - competitions), as this can cause injury.
2. When doing presses, it is forbidden to tear off the heels and the pelvis, as this relieves the load from the chest.
3. Performing exercises to pump the pectoral muscles, do not more than 15 repetitions in 2-3 approaches. The more weight, the more muscles will be worked through, but, most importantly, follow the technique of execution.

Pulling up the pectoral muscles

The crossbeam is a unique simulator that can be found in the yard or even set up at home. To better concentrate the load on the chest, it is recommended that you place your hands as wide as possible. Another tip for an additional increase in the load - during lifting the body, deflect the torso and give your legs forward. There are rules how to pump pectoral muscles on a horizontal bar:

1. Hang on the crossbar and cross your legs so that the body does not blur.
2. Rise upward, trying to touch the crossbar with your chest. Thus it is necessary to do an exhalation. Do this without sudden movements.
3. Slowly, taking a breath, descend to the initial position.

Push-ups from the floor for pectoral muscles

The easiest version of the exercise, which you can perform at home, to work the pectoral muscles. Beginners are advised to push their knees .

1. Push-ups on the pectoral muscles are performed with a classic position of the arms, that is, slightly wider than the shoulders. If the arms are placed widely, the load will concentrate on the middle part of the pectoral muscles.
2. The palms should be parallel to each other, but keep the feet almost next to each other.
3. Go down as far as possible, spreading your elbows to the sides and breathing in. When exhaling, exhale, but do not straighten the elbows completely.

Push-ups from the bench on pectoral muscles

This is a more suitable option for push-ups for girls who do not know how to correctly do this exercise from the floor. There are simple rules, like pressing, to pump pectoral muscles:

1. Hands rest on the bench, putting them slightly wider than the shoulders. After several repetitions, you can increase the distance between the hands, which will increase the load on the muscles of the chest, which will be even more stretched .
2. During push-ups, try not to protrude the buttocks and avoid strong deflection in the lower back. Traditionally, dropping - inhale, and while rising - exhale.

Push-ups on the beams on the pectoral muscles

With the help of training on the parallel bars you can effectively work the lower and middle part of the chest. If you are in the gym, it is better to do an exercise in the simulator, which is called a "gravitron", because it helps to concentrate more on the technique. For those who are interested, is it possible to pump the pectoral muscles with push-ups on the uneven bars, and how can this be done, we propose the following instruction:

1. Hang for the bars should be slightly wider than the shoulders. If possible, lean forward slightly.
2. On inspiration, go down, and on exhalation, do push-up.
3. During the downward movement, the shoulders should be fed back and the shoulder blades reduced, while the elbows should be slightly extended to the sides.

Exercises with dumbbells on pectoral muscles

The power complex is considered to be the most effective, since the additional weight even more loads the muscles. Those who are interested in how to pump pectoral muscles with dumbbells, we invite you to pay attention to a simple complex that is recommended to start with simple push-ups for warming up, and then you can proceed to the exercises:

1. Hold the arms above with dumbbells, and then bend them to the right angle at the elbows. Connect them in front of the chest, and then maximally dilute to the sides, reducing the scapula. It is important not to lower your elbows.
2. Sit on your back, pressing your lower back, and raise your hands above yourself, so that the dumbbells are above the chest, and the palms are turned towards each other. Slightly bend your arms at the elbows and perform dilutions in the sides. At the end of the trajectory, the elbows should not be placed on the floor.
3. Another exercise that will please those who want to know how to quickly pump the pectoral muscles, perform on the back. Raise and bend your arms in the elbows, holding dumbbells in them. Note that the palms should be facing the legs. Perform the press up on exhalation, and then lower your arms again, but do not put them on the floor.
4. Hands join in the lock and hold them over your head, slightly bending them at the elbows. Maximize your hands behind your head, exhaling.

Exercises with the bar on the pectoral muscles

Many athletes, working in the gym, choose a bar for training because it is possible to work with a lot of weight and easily control the movement, but the amplitude will be limited. Considering how to pump the pectoral muscles, we offer such exercises:

1. You should start with the bar press, which can be done on a straight and inclined bench. Take the barbell with a wide grip and lift it over your chest. Inhaling, lower the projectile down until the vulture touches the middle of the chest. Take a short pause and on exhalation return to the starting position.
2. Complex for pectoral muscles can include pullover and lifting. Grasp the barbell down so that the distance is about 35-40 cm. Place yourself on a horizontal bench and place the bar at the top of your hips. Elbows should be slightly bent. Breathing in, raise the bar and wind it behind the head. As a result, the bar will pass along an arcuate trajectory. Hands should be straightened. When exhaling, return to the initial position.

How much can I pump the pectoral muscles?

If you follow all the rules, practice regularly and know the technique of doing exercises, you can get the first results after a month. Describing how to quickly pump the pectoral muscles, it is worthwhile to give one more tip - for a good pumping of muscles you need to have a sufficient body mass, that is, there is more. To maintain a beautiful figure, girls should work out chest muscles 1-2 times a week during the training of the upper body.