Each representative of a strong half of humanity, regardless of age category, wants to maintain their body in a normal state. Therefore, many men regularly go to the gym. But what about those who, due to their high employment, do not have free time? In this case, there is only one thing left - to train at home. However, in order to achieve the desired result, it is necessary to properly approach this. The thing is that different muscle groups require an individual set of exercises. The most problematic part that is the hardest to pump is the chest.
Many young guys were continuously engaged in sports for several months, but they did not succeed in achieving at least some result. Let's figure out how to pump breasts at home, so that after a short period of time you notice how your body began to change.
general information
How to pump chest without visits to the gym? This question is asked by many men who want to tone themselves. The most important thing is to adhere to certain rules, without which it will be very difficult to achieve the desired result. In this article, we will consider the most effective exercises that will allow you to give your body relief and become at least a little bit like your favorite characters from American blockbusters in a short period of time.
What you need to know when starting a workout?
So, swing the chest at home. The most important thing in the training process is not to harm your health.
Therefore, it is recommended to adhere to the following rules:
- Bring your diet to normal. Proper nutrition is one of the key points to success. Therefore, first of all, throw out all processed foods and harmful products from the refrigerator.
- You need to do it regularly. Let the training at first be short, but they must take place every day.
- When working on one muscle group, do not forget about other parts of your body. You must admit that you will not look aesthetically pleasing if you pump up your chest and your legs remain thin.
- Do not forget to gradually increase the load so that muscle mass is constantly growing.
Adhering to these very simple recommendations, you can greatly increase the effectiveness of training. And now let's move on to the most important thing, namely, let's talk about how to pump chest without visiting the gym.
What do you need for training?
If you live in a large house and can afford to buy professional sports equipment, then there will not be any special problems with weight gymnastics. But if you don’t have any sports equipment at your disposal, you will have to use the means at hand.
You will definitely have to get a basic set of any bodybuilder, which includes the following:
- collapsible dumbbells;
- collapsible bars;
- bench that allows you to adjust the height.
The main apparatus for doing sports at home are dumbbells. It is best to buy those that allow you to set the load weight in the range from 5 to 25 kilograms. About how to pump chest with dumbbells, will be discussed a little further, but for now it is necessary to note only that with their help you can perform many effective exercises. As for the bars, this is an excellent replacement for many simulators, allowing you to work with various muscle groups. The bench, in turn, is needed to change the level of load by reducing or increasing its angle of inclination.
Training mode
The answer to the question of how to pump breasts at home, you need to start with a few words about the training regimen. This is a very important aspect, because the timing and achievement of the result depend on the quantity and quality of classes. Many young men believe that the more they engage, the better. However, any professional bodybuilder will say that daily power loads are forbidden, because in this way you can only ruin your figure. This is due to the fact that during physical exertion, the fibers of the muscle tissue receive a huge amount of microtrauma, so they need time to restore and produce the protein responsible for muscle formation. Daily strength training will not benefit you, but only cause harm. Therefore, if you want to get a good result, it is very important to provide the body with a high-quality and complete rest.
If you will not be engaged every day, but during exercise your muscles will be very sore, it is recommended to postpone the workout to another day. Allocate 1-2 days a week that you will devote to strength exercises. Believe me, this is enough to make your muscles grow in volume in just a few months. Also, do not overdo it too much with the number of approaches and exercises at a time. The measure is important in everything, and playing sports is no exception.
A set of exercises for home training
When answering the question of how to pump breasts at home, it is first of all necessary to note that the load should increase gradually. At the very beginning, it is not recommended to expose your body to grueling training, as this will do more harm than good. To eliminate the possibility of muscle tearing, first warm up and only after that proceed with strength exercises.
How to warm up?
There are quite a few simple exercises that will allow you to warm up the muscles before starting the main workout. If you don’t know a single one, watch the video tutorials from professional bodybuilders. In addition, push-ups will be an excellent option for warming up. They must be performed in three approaches, 25 times each. At the same time, it is very important that you press slowly to the floor, and sharply push up from it.
Another good exercise is push-ups with stretching. To do this, the legs should be on some kind of stand, for example, on a chair or armchair, and the back should be kept level. Slowly bend your arms until the body is fully close to the floor, then sharply bend them. It is advisable to perform this exercise in at least three approaches.
Basic strength exercises
So, swing the chest. The exercises that are best suited for this are:
- dumbbell bench press lying on your back;
- push-ups on the uneven bars;
- dumbbell layout
- pullover dumbbell.
There are many other exercises, but the ones listed above are basic. They affect various muscle groups, so training will be comprehensive and most effective.
Pectoral Muscle Training Program
To quickly build up your pectoral muscles, you must perform the following basic exercises at each workout:
- Dumbbell bench press lying on your back - 8-10 times in 4 sets.
- Push-ups on the uneven bars - 8-10 times in 4 sets.
- Dumbbell divorce - 10 times in three sets.
- Pullover - 12 times in 3 sets.
If you have a barbell, it will be good if in the future you add some exercises with it to your training program. This will achieve the desired result in a shorter period of time.
Exercises for the muscles of the upper thoracic region
The upper thoracic region is the most problematic area, since it is very difficult to build muscle here, and if you do not have special equipment, then it is completely impossible. The only exercise that will make your body embossed at home is push-ups in the “legs above the head” position. It is quite difficult for beginner athletes, so start small and gradually increase the load.
For one workout, you need to do 3-4 sets of 20 times. We swing chest push-ups at each workout, no matter how difficult it may be. You can also perform the usual exercise, but when extending your arms you need to tear them off the floor and make a clap. But this is an even more complicated way, therefore it is better to use it even when you have made at least some progress.
Exercises for the muscles of the lower chest
We swing the chest and abs using collapsible bars. Classes on this apparatus should be held at least three times a week. At the same time, during training, try to linger a little in the lower part of the spin. This will increase the load on the muscles and increase the effectiveness of exercises. It is necessary to push up in three sets of 15 times each.
Collapsible bars are a universal sports equipment, because with it we simultaneously swing our chest and triceps, as well as the muscles of some other departments.
Dumbbell Bench Press
With this exercise, we simultaneously swing our chest and biceps, so we should pay special attention to it. You can do it both on a special bench and on the floor. Take a comfortable position, bend your legs at the knees and raise your hands with dumbbells. As you inhale, slowly lower the dumbbells down until you touch your elbows on the floor, after a short break on the exhale, raise your hands up. To use all muscle groups in the training process, try to spread your elbows in different directions. Perform all movements slowly so as not to hit the floor with your elbows.
Push-ups
We previously talked about how to swing dumbbells with your chest. But what if you do not have sports equipment? In this case, push forward with an inclination. This is a very effective exercise that involves various muscle groups and has a complex effect on the body. Its essence lies in the fact that it is necessary to place the legs above the head, to take emphasis on outstretched arms, placed at shoulder width level. Feet are placed on a chair or any other stand. In the process of push-ups, you should try to spread your elbows to the side as wide as possible. This will increase the load on the pectoral muscles.
Push ups on stools
An alternative way to pump up the chest muscles at home, if you have no dumbbells or bars, will be push-ups on stools. They certainly are in every person’s house. Chairs are placed a short distance from each other, approximately the width of your shoulders. Take a starting position in which hands should be on stools and feet on any elevation. In the process of push-ups, try to fall as low as possible so that the load on the pectoral muscles is maximum.
Perform this exercise in three to four sets of 10 times. If a similar method of push-ups seems too easy for you, then do not increase their number or number of approaches. It is best to use additional ballast, for example, a school bag with books. As your progress progresses, the load can be gradually increased, however, this should be done little by little so as not to harm your body. Do not forget to monitor your health. Regular exercise has a beneficial effect on the whole organism.
So we examined the main types of exercises with which you can pump up the pectoral muscles without visiting the gym. As it turned out, everything is very simple, the most important thing is to have a desire, and then a beautiful body is guaranteed to you. Have a good workout!