Any person who regularly engages insome kind of sport or just doing physical exercises at home, is distinguished by strong health, strength and endurance. Beautiful and proud posture always makes you respect the person, because it shows well-developed muscles, not only back, but also breasts. What are the main exercises for pectoral muscles? At home they are easy to perform, since for some of them sports equipment is not needed at all.
The simplest and most accessible exercise forrapid pumping of the muscles of the chest and arms is a push-up. Bench press allows not only to strengthen your muscles, but also positively affects the development of the cardiovascular system. However, it should also be borne in mind that when doing any physical exercises, you should consult a doctor beforehand so that instead of doing no harm.
If you are determined to study at home, thenFirst of all, it is necessary to develop a set of specific exercises, after which it is mandatory to make a plan for classes. Exercises for the pectoral muscles of the house have the feature that for them to perform a person spends a lot of effort creating a load on the entire body as a whole. With the pumping of hands and feet this does not happen, because only certain groups of muscles of the hands or feet are subjected to the load. That's why a well-designed schedule of classes allows not only to monitor the course of the classes, but also to monitor the positive changes in the body as a whole.
So, here are some exercises with sports equipment that will allow you to maximally quickly pump your chest at home:
- Push-up with weights.Here it is necessary to choose the load in such a way that no more than 20-25 push-ups can be performed in one approach. In total 2-3 approaches are executed, with breaks between them in 7-8 minutes.
- Pulling on the bar. It is an excellent exercise for the development of not only the muscles of the chest, but the entire upper shoulder girdle.
- Exercises for the pectoral muscles of the house also includeyourself exercises with sports equipment, among which the most effective are dumbbells and barbells. Pressing the bar from the prone position is the most effective in strengthening the muscles of the breast, so that you can increase the volume of the chest in the shortest possible time. If you need to increase muscle mass, then exercise should be done with a lot of weight, but a small number of times (8-10). If the task is to increase stamina, and also make the muscles more prominent, then the weight should be used such that the number of repetitions of one exercise can be increased to 20-25 times.
- With dumbbells, you can recommend such an exercise,As pushing dumbbells away from yourself in a lying position on a bench. Please note that dumbbells should be kept horizontally in relation to the body, as in this case you will additionally be able to well pump up the lateral muscles of the breast.
Thus, you can see that nothing complicatedin the performance of these exercises there, and all exercises on the pectoral muscles of the house can be performed with great efficiency. The most important thing is to follow the systematic nature of classes and keep a diary of self-control. As a result of these exercises, the muscles of the chest can be strengthened quite well.
Today, the popularity ofsimulators that you can buy and place in your home. For the home, universal simulators are most common, on which it is possible to perform exercises for the development of various muscle groups. The high efficiency of such simulators has been tested by many bodybuilders who have been involved for many years. Thus, exercises for the pectoral muscles of the house, which will include a number of activities on the sports simulator, will contribute to the effective strengthening of the muscles of the chest and the entire upper shoulder girdle.
Now we know how to build muscle.chest at home in such a way that the result was the most spectacular. Thanks to the above exercises and the regularity of classes, you are sure to succeed in the task.
