Most men dream of having prominent, toned and beautiful chest muscles. But how can you achieve such a great result without going to the gym? Yes, as simple as shelling pears, the pectoral muscles can be pumped up at home using push-ups. It is only important to pay special attention to the quantity and quality of this exercise.
Instructions
Step 1
So, the first thing to know and remember is that you should not train every day, otherwise the result will only be negative. Muscle fibers begin to grow during the recovery process (which requires at least one and a half days), so two workouts per week will be enough.
Step 2
Before you start exercising, you should learn to feel your own pectoral muscles. Stand up straight and press your palm to your chest, slowly begin to move your hand forward, as if pushing something away from you, try to strain your chest muscles at this moment. Repeat this exercise several times, feeling how the pectoral muscles are involved in the work. To feel better, place your other hand on your chest area. The next step is a slow knee push-up with full muscle control.
Step 3
In order to properly push up and pump up the pectoral muscles, one should learn to control the work of not only the muscles, but also follow the body, which should be pulled into a string. This position will help to simultaneously engage the muscles of the arms, abs and pectoral muscles. It is more effective to do push-ups not one hundred and twenty times in a row, but by doing five sets of twenty-five technical and slow repetitions, dividing them into thirty-second breaks.
Step 4
In addition, you can use the lower and upper muscle bundles in the work, using supports under the arms or legs, and also vary the width of the delivery of the palms. With a narrow setting of the arms, triceps are included in the work, with a wide one - the shoulders. The most effective type of push-up is one in which the feet are on a high support, and the arms are widely spaced to the sides. This exercise will help you stretch and build your chest muscles as much as possible.
Step 5
Dips are a great exercise for your chest muscles. If there are no beams at home, similar loads can be performed. Place two chairs with their backs to each other at a short distance. Put your hands on the backs and pick up your legs, crossing them so that they do not interfere with you performing the exercise efficiently. Get down as low as possible, then as you exhale, rise up. Do not linger at the top point, thereby reducing efficiency. Perform the maximum number of repetitions in four sets, taking a break of one minute between exercises. This will help you achieve great results when building your chest muscles.
