How to build pectoral muscles at home

Everyone at least once in his life thought about maintaining a beautiful figure or its formation. This requires a healthy lifestyle, sports and proper nutrition. But if everything is clear with proper nutrition and rejection of bad habits, then it is worth talking about physical activity separately. You can sign up for a gym and consult with a trainer about exercises for different muscle groups, or you can save money and exercise at home.

Today we will consider how you can pump up the pectoral muscles at home. Recommendations will be useful for both men and girls. Men can use physical exercises to emphasize the relief of the pectoral muscles, and girls can maintain the elasticity of the shape of the chest.

Basic rules for training at home

1. Warming up. Before training, it is important to warm up and stretch the muscles, improve joint function. Therefore, before starting it is recommended to jump over the rope for five minutes, do a warm-up.
2. Grasp or width of an emphasis. The best distance is slightly wider than the shoulders. It is worth noting that the wider the distance, the more the external muscles of the chest are loaded. With a small distance, triceps swing.
3. Speed ​​of unclenching and squeezing hands. When performing exercises, you need to squeeze your hands smoothly, and unclench sharply.
4. The correct position for push-ups. The best result is achieved if the legs are above the head when pushing up.
5. Muscle pain. Beginners are often afraid of muscle pain after the first lesson, because of which there is no desire to continue classes. This is wrong, because with regular exercise the muscles get used and stop hurting. The pain is due to the fact that muscle mass began to grow.
6. The regularity of classes. There is a misconception that the more you exercise, the faster you can achieve the result. But this is not so, the muscles need rest. Therefore, the best option for classes is every other day. Muscles have time to relax, recover, increase in volume. Of course, after the first training, this will not be noticeable, but over time, the result will manifest itself.
7. A variety of exercises. The body quickly gets used to the same exercises, and after a while the workouts become ineffective. It is recommended from time to time to change the training scheme, to combine various exercises.

Exercises for Men

The pectoral muscles are involved in many actions with the hands, so the strength of the hands depends on the strength of the pectoral muscles. The pectoral muscle in men is quite wide, a complex of several exercises is needed to strengthen it. But before you consider exercise options, you need to familiarize yourself with several rules for conducting physical exercises.

Push-ups are normal. Take a position: the hands are slightly wider than the width of the shoulders, legs together, rest against the floor with the fingertips. The whole body should be stretched in a straight line. The exercise is carried out smoothly: the arms smoothly bend until the body drops 5 cm from the floor, then they straighten sharply, but not to the limit, otherwise the elbow joint will be damaged. Breathing should be uniform: inhale when bent, exhale when unbent. Over time, the pace of execution can be accelerated. For 1 approach, you need to perform 20 push-ups, and approaches only 3 times.

Note! For best results, change the pace.

Compression is complicated. For beginners, it is not recommended to perform it in the first few workouts. The complication is the following: put your socks on your feet in a chair with good emphasis. Further, the exercise is performed in the same way as in the usual version, only the number of approaches and exercises changes - 15 times 4 approaches.

Stretch push ups. It is considered a strength exercise. For performance, you need 2 strong stable chairs. They are placed at a distance slightly wider than the shoulders, rest against them with their hands, perform push-ups in 4 sets.

Compression push-ups are complicated. It is carried out in the same way as the previous one, only this time they throw their legs on the sofa. You need to lower yourself between the chairs, while the body should be straight and taut, like a string. The number of exercises depends on individual physical preparation, and the total number of approaches should be 4. With this exercise, the chest muscles stretch, which subsequently leads to their growth.

Push-ups for the development of the upper chest muscles. The legs are spread as wide as possible, one hand rests on a chair, the other is placed on the thigh. When push-ups, try to keep the body as straight as possible, and chest lower than the seat level of the chair.

Exercises for women

If men are working on the relief of the pectoral muscles, then women ... No, of course, it will not be possible to increase the volume of the breast with such exercises, because for the fair sex it does not depend at all on the muscles, but on the mammary gland and fat layer. But it is definitely possible to improve the shape of the breast and make it more elastic, which is especially true with age. Indeed, with the approach of adulthood, the breast begins to sag. The rate of sagging breasts depends on the elasticity of the skin and the elasticity of the muscles that support the chest. Therefore, keeping the pectoral muscles in good shape is a must.

Note! To achieve the goal, you need to adhere to regular training for several months. It is also recommended that you combine chest tightening exercises with other general body-strengthening exercises.

Contrast douche, breast massage with jets of water from the shower for several minutes and self-massage, the use of nourishing creams for the skin and body will be useful for breast elasticity. Do not forget about the special sports bra for training, giving the breast special support.

The set of exercises for women is as follows:

Push-ups from the floor. You can pump up the pectoral muscles by ordinary push-ups. But it’s harder for girls to do push-ups, so beginners are advised to push-ups from their knees. Push-ups need to be done smoothly, making at least 15 push-ups in 1 approach. A slow pace is important in order not to stretch the muscles of the arms and chest that are not used to the loads and to feel how they gradually tighten. If it’s too difficult even with your knees, then try to push up from the wall, and after a week or two go to the floor. When exercising from the wall, the arms should be parallel to the floor. This exercise allows you to pump up the upper part of the pectoral muscles.

Classes with an expander. Simple stretching of the simulator at chest, abdomen, above the head and behind the back. With each change in the position of the hands, different muscle groups of the chest, back and arms are trained.

Exercises with small dumbbells. They are also performed as they usually hold the barbell in the gym: when lying on the floor, slowly raise the dumbbells, but at the same time the arms are bent at the elbows. Hold the dumbbells at the top for a few seconds, then slowly lower them. The first option is to spread the dumbbells to the sides, and the second - from the chest.

Note! Exercises with dumbbells and an expander are performed no more than once every two days.

Exercise on the bench. Lie on the bench across your shoulders, and keep your legs bent at right angles. Hold a dumbbell behind your head in your hands. In this position, lift and lower the dumbbells, slowly and smoothly. So exercises the lower part of the pectoral muscles.

Do not forget: only regular exercises will help to achieve the desired result. This does not mean that daily training is necessary, because not everyone has the opportunity to allocate an hour a day for training. Also, before exercises, you should thoroughly warm up the muscles of the whole body, the warm-up should last at least 5-7 minutes, the optimal warm-up should be 10 minutes.It is enough to train 4 times a week for men and 2-3 times a week for women to notice the result in 2-3 months.

Video: how to build pectoral muscles at home