How to pump up the lower pectoral muscles

The question of how to pump the lower part of the pectoral muscles excites representatives of both sexes. Men seek to make the contours of the chest more formalized, explicit. After all, pumped up male breasts are very attractive to women. Girls, however, do not lag behind men in the desire to please the opposite sex and also tend to build chest muscles. This helps them to tighten the mammary glands, make them more elastic and voluminous. Indeed, the growth of the pectoral muscle visually increases the size of the female bust by half the size of the minimum.

How to build pectoral muscles

Often, beginning gym visitors are faced with a problem such as a lack of growth of the pectoral muscles. It seems that the load is considerable, the tummy is tightened, the arms become impressive, but the chest does not change in size. To pump up the pectoral muscles, to make them more voluminous and embossed, you need to know a few rules.

1. Start your workout with exercises for the muscle group that you currently need to grow most. Therefore, as soon as you come to the gym and do a light workout, proceed to pumping the lower chest. A fresh body, full of strength, will allow you to do more repetitions with more weight.
2. Focus not on endurance, increasing the number of repetitions, but on strength, increasing the weight of weighting materials. This provides muscle growth.
3. Each time, change the load so that the muscles do not get used to it. Increase the number of repetitions, increase weight, change exercises. Every day after training, you should feel a slight pain - this means that the muscles are growing.
4. No need to practice every day. After training, the muscles need at least a day for the fibers to stretch and heal after the received microtraumas. Optimal exercise three times a week.
5. Experienced bodybuilders distribute the load throughout the week. One day they are engaged in legs, on the other they train the abs and back, on the third the shoulders and arms are forced to work. So, to get the maximum effect, try to engage the pectoral muscles after the weekend. After a two-day rest, the muscles are full of strength and glycogen, such a training will benefit the chest.
6. Train to the limit of your abilities. Even when it seems to you that you cannot perform a single repetition, try to squeeze out a couple more movements. Training on the verge of possible significantly accelerates the growth of the pectoral muscles.

These simple rules will help you speed up the process of building the lower pectoral muscles. But what exercises do you need to do?

Lower chest exercises

To pump up the lower part of the pectoral muscles, you need to try to pay attention to the entire pectoral muscle. The lower part of it grows best, so pumping the lower chest is not a problem.

1. Bench press from the chest while lying. This is the first exercise that will help you outline the contours of a beautiful breast. Lie down on a straight bench, do 2-3 warm-up approaches with a gradual build-up of repetitions. After warming up, you need to do 4 working approaches for 6-10 bar lifts. If you can do more, increase weight. At the same time, try to observe the correct technique for performing the exercise. Lower the bar low, straight to the chest, do not move it to the level of the neck. At the time of lowering, the forearm area should be perpendicular to the floor. The effort must be exhaled.
2. Dumbbell bench press on an inclined board. In order to pump exactly the lower parts of the pectoral muscles, you need to devote more time to exercises on an inclined bench in the opposite form. Lie down on the bench with your head down. Grab dumbbells with a direct grip and lift them up.Why dumbbells, not a barbell? The fact is that dumbbells allow you to make a large amplitude. Do at least 4 sets with 10 reps. If you have problems with the vessels, it is not recommended to do this exercise, because in the upside down position, the vessels of the brain get a lot of pressure.
3. Crossover This is a simulator that allows you to raise and lower your hands. To work out exactly the pectoral muscle, you need to bring your hands together not in front of you, but from below. Take large weights is not worth it, it is important to do more repetitions - at least 20-25. The correct technique for performing the exercise involves fixing the simulator for a couple of seconds at the moment of rapprochement of the hands.
4. Breeding hands with dumbbells. Lie down on a bench with a reverse tilt and pick up dumbbells. They need to be parted as wide as possible. This not only trains the pectoral muscles, but also carefully stretches them. Stretching muscles is a guarantee of future growth and increase.
5. Bench press in a hammer. This simulator is perfect for the formation of beautiful pectoral muscles. It allows you to lift large weights without the risk of injury. Do at least 4 sets of 12-15 reps.
6. Push ups. This exercise is more suitable for girls, because it is quite easy to complete. If we wanted to work out the upper part of the pectoral muscles, we raised our legs above the general level of the body. To work out the lower parts of the chest, on the contrary, you need to do push-ups from a low bench. To make the exercise not so simple and easy, hang small weights on the neck or do such push-ups at the end of the workout, when any movement is given with great difficulty.
7. Bars. This is one of the best exercises for the lower pectoral muscles and the entire chest as a whole. However, it is best to put the bars as the final exercise in the complex work on the chest. Do as many pushups as possible on the bars, if necessary, use additional weights for the legs. To remove the load from the triceps and to burden the lower parts of the chest more, you need not to extend your arms fully, that is, not to rise to the end. The elbows should diverge to the sides, and not fall down. You need to deal with the bars with the body tilted forward. This technique will allow you to achieve good results after just a few workouts.

This is a simple basic set of exercises that will help you achieve your desired goal. However, beautiful breasts are formed not only in the gym, but also in the kitchen.

Nutrition for building pectoral muscles

In order for the muscles to grow intensively, special attention must be paid to nutrition. Its basis should be protein. Protein foods should make up more than half the athlete's diet. If in the morning and at lunch you can afford some carbohydrates in the form of cereals and fruits, in the evening there should be a purely protein dinner. Cottage cheese, a piece of poultry or fish, vegetable salad - ideal.

In order for the muscles to grow well, you need to eat something sweet, such as a banana, before training. Glucose will give you energy and strength to complete as many strength exercises as possible. And right after training you need to drink a protein shake that will saturate the muscles with nutrition.

To build pectoral muscles, not fat, you need to eat fractionally. The best option is to eat 5-6 times a day, in small portions. This will speed up the metabolism, which will make it possible to get rid of excess fat and dry the figure. Pay attention to the amount of water you drink - it should be at least two liters.

Separately, I would like to say about various dietary supplements for bodybuilders. This is an easy way to get pure protein in large quantities. Typically, whey and soy proteins are available. If you have just started taking these supplements, start using them only before and after your workout. This will improve your strength capabilities, give your muscles nutrition, and accelerate their growth.Dry whey is the most convenient and safe product that can help you build not only the pectoral muscles, but also all other muscles. The serum is diluted and taken in the form of a cocktail. The amount of whey consumed should be strictly limited - in accordance with the weight of the athlete. Usually, an average bodybuilder needs only 2-3 grams of serum per day.

Creatine will help increase muscle mass and regenerate damaged muscle fibers. In addition, his admission will allow you to train longer and more intensively. Taking creatine (usually sold in capsules) needs to be accompanied by a large amount of drinking water, because the drug dehydrates the muscles depleted by training.

The first thing a woman pays attention to when she sees the male body is powerful arms and a contour chest. Pumping the lower part of the pectoral muscle is not difficult, the main thing is to act in a complex manner. Proper nutrition, intensive training in compliance with the technique of exercises and reasonable nutritional supplements will make your figure attractive.

Video: how to build pectoral muscles at home