What do beginners do when they come to the gym first thing? Do bench press. For some reason, there was a stereotype that the bench press is the exercise that shows the real strength of a person. Although it only develops the upper shoulder girdle, pectoral muscles and triceps.
Novice bodybuilders believe that without it, it is impossible to develop bulky pectoral muscles. You can not agree with this, although, of course, it is advisable to add the bench press of the bar to your training program.
Not everyone has the opportunity to train the pectoral muscles in the gym: someone does not have enough time, others cannot allocate money for training. After reading this article, you will understand that pectoral muscle pumping is possible at home. Try all the exercises below and create your own training complex that will help you make your chest muscles wider and more voluminous without leaving your home.
What exercises can be done at home?
Of course, in this matter a lot depends on the sports equipment that you have at home. If you have at least a pair of dumbbells and benches, you can do a huge amount of chest exercises. Having nothing, pumping of the pectoral muscles by push-ups from the floor is possible.
If you still have the required minimum of these shells, you can perform a bench press dumbbells and wiring, which are an effective way to increase chest muscles. Let us consider in more detail each of the exercises, as well as the correct technique for their implementation.
Dumbbell Bench Press
This exercise is performed both in the gym and during home training. Pumping the pectoral muscles without such a press is simply impossible. For its implementation, as mentioned above, two dumbbells and a bench are required. If you do not have a special bench, then it is better to purchase this sports equipment, which will always be useful to you. But if you do not want to spend money on it, then you can use the usual shop, if any.
In the case of using a home-made bench, keep in mind that it should stand unsteady, otherwise the exercise on it may end sadly.
So, you set up a bench and prepared dumbbells. Next, take their hands and lie down along. Straighten your arms as if holding a barbell. This will be the starting point.
Start slowly lowering the dumbbells to chest level and, as soon as they touch it, then immediately squeeze them out with an intense upward movement. That is, dumbbells should go down slowly, and go up much faster.
In order to comply with the correct technique, do not chase the heavy weight of dumbbells. You should be enough for 10-12 reps in 3-4 approaches. When moving down, try to lower your arms along the lateral path, otherwise your triceps will work, and the pumping of the pectoral muscles will be reduced to zero.
Change the angle
The key to success in building muscle mass is the constant shock of the body with new loads that will stimulate the release of testosterone and faster protein synthesis for the construction of new muscle fibers.
Do not constantly perform a bench press only on a bench that will be parallel to the floor. If you have the opportunity, change the angle. The larger it is in relation to the floor, the stronger the load will move to the upper shoulder girdle. If the angle is reduced, pumping of the lower pectoral muscles will be effective.
In case you use a home-made shop, under it on one side you can put several books and, thus, you will change the working angle.
Laying dumbbells lying
Developing your chest muscles, you can not do without such an exercise as wiring dumbbells. With this exercise, pumping of the pectoral muscles will go faster, since it contributes to the maximum stretching of the muscle fascia. Due to this, the muscles will grow even faster.
Accept the starting position, as in the previous exercise. But in this case, the dumbbells must not be lowered down in a straight line. Hands should move in a circular axis.
Imagine that you want to pat and for this you need to make a big swing from behind. Bring the shoulder blades at the time of lowering the hands, then return to the starting position in the same way. You will feel how much your pectoral muscles will stretch. “The time for one rep should not be less than 4 seconds,” said the famous athlete Ronnie Coleman, who is a multiple champion in various bodybuilding competitions.
It will be enough to make 2-3 approaches for the maximum number of times, which should fluctuate within 10-15 repetitions.
Pushups
Also, one should not underestimate the role of push-ups, without which pumping of the pectoral muscles at home will not be so effective. Usually in gyms this exercise is not done because of the abundance of various sports equipment and simulators that perfectly replace it.
But home push-ups are an effective tool for developing chest muscles. It can be performed both without additional weight, and weighting.
Starting position - emphasis lying. Put your hands on your palms, grip wider than shoulders. Keep in mind that the further you spread your arms on the sides, the more pectoral muscles will be included in the work. However, you should not completely spread your arms, otherwise you will not be able to do it once, and there will also be a high probability of damage to the shoulder joints or muscle fibers.
Keep your muscles tense all the time.
You need to lower yourself until a distance of 1-2 cm is reached between the floor and your breasts. You should not completely lower yourself to the floor, as the temptation to relax and “lie down to rest” will be very great.
If you do easy push-ups more than 20-30 times, then it is worth taking care of weighting. It can be either books hidden in a backpack, or dumbbells or a pancake if they are securely fixed to the back. Four approaches for this exercise will be just right.
Work with rubber or harness
Considering the exercises for pumping the pectoral muscles, it is worth mentioning the work with rubber or tourniquet. Rubber of the correct length and good elasticity will also allow you to effectively develop the pectoral muscles and it is universal, since almost any exercise can be done with it.
For example, pumping pectoral muscles in the gym involves performing crossovers. You can make them at home. How?
You will need two rubber or tow. If the door frame is wide enough, fasten one end of the tow at the top at both corners. In another case, try to fix the bundles at the same level in the opposite walls of the room (you can use a wardrobe and other furniture).
Make loops at the other ends of the shells and grab them with your hands. Keep your arms out along the circular axis until your palms touch each other. Then slowly move your hands back to a comfortable position. Repeat this 15-20 times, depending on your physical shape, as well as the tension of the harnesses.
Exercise regularly
As you can see, there are exercises that can make the pectoral muscles stronger and more voluminous at home. It remains to find the strength in yourself to start classes. This can only be done when you set a clear goal.
Regular performance of the above exercises will not make your chest a "wheel", like the young Arnold Schwarzenegger, but will help to keep it in good shape and gradually develop.