To pump up the pectoral muscles at home, you will need a set of special exercises and dedication. It is worth noting that the pectoral muscles are not easy to make to work. Even professional athletes pay special attention to this muscle group.
A set of exercises
In order to quickly build your pectoral muscles at home, there are several of the most effective exercises. Naturally, the main thing is push-ups. The only clarification is that this exercise should be performed with weights for better results. It is also recommended to gradually increase the load. The optimal number of push-ups in one approach is 20-25 times. During the lesson, there should be about 2-3 passes with a short rest of 5-7 minutes.
Classic pull-ups are a very useful and simple exercise that is great for developing a variety of muscle groups, including the pectorals.
Raising the bar from a prone position is also considered an effective chest exercise. The average number of lifts should approximately equal the number of push-ups performed. Severities can be increased if not only muscle mass is rapidly developing, but also the explosive strength of the pectoral muscles. In this case, you can lift the barbell no more than five times in one approach.
It should be noted that basically all effective pectoral exercises are performed while lying on a bench.
Dumbbell raises and conversions from a prone position are also an excellent exercise for pumping your pectoral muscles. In this case, the arms should be in a bent state. This way, you can avoid damaging your joints. It is recommended to perform the exercise 20-25 times in 2-3 passes.
Helpful hints
The basic rule in the effective development of the chest muscles is the correct and gradual approach to strengthening them. Large loads should not be abruptly chosen. The fact is that the pectoral muscles can slow down development if they are immediately loaded with a large burden. As a result, only the force will increase, and the mass and volume will not increase.
Despite the impetuous desire to pump up the pectoral muscles as quickly as possible, one should not forget about the gradualness of the loads, so to speak, about the buildup of muscle mass. For example, strength exercises can be performed if the muscles have gained sufficient mass in a timely manner.
Before doing exercises with weights, a good and high-quality warming up of the pectoral muscles is considered a mandatory requirement. At the same time, it is recommended to perform a variety of stretching, crossing, hand waving, etc.
It should be noted that many pectoral exercises can be performed daily. For example, pull-ups and push-ups in the morning. These exercises contribute to the regular maintenance of muscle mass in the appropriate condition.
