To quickly and effectively pump up your chest muscles, you need to properly build an exercise system and adhere strictly to it. Trying to build muscle without following special rules is doomed to failure at best, and harm to your health at worst.
Instructions
Step 1
In no case do not start heavy loads by starting to pump up your chest muscles. This is especially important to consider for those who rarely visit the gym and exercise. Excessive exertion will not help you achieve results faster. Start with short, easy exercises, gradually increasing the difficulty.
Step 2
Start each workout by warming up your pectoral muscles. Choose a few exercises to help you do this: swinging, crossing your arms, stretching, etc. By the way, these exercises are recommended to be performed daily, regardless of whether you plan to conduct a full workout or not. This will help you achieve results faster and keep your pectoral muscles in top condition.
Step 3
Head to the gym to build your chest muscles faster. At home, without the use of special simulators, you will not be able to achieve the desired result, especially in the shortest possible time. If you don't always have access to the gym, do some exercises at home. It can be 2 sets of 20 push-ups with weights, 2-3 sets of 20-25 pull-ups on the horizontal bar, etc.
Step 4
Perform a bench press. To begin with, 3 approaches of 6-8 lifts are considered optimal, later the number of lifts can be increased. The weight of the bar should also change as your pectoral muscles get stronger. Start with small loads and gradually move to stronger ones.
Step 5
Take dumbbells in each hand, lie down, bend your arms at the elbow and begin to bring them together and spread them. 2 sets of 20 repetitions are considered optimal for a start, then you can gradually reach three sets of 25 repetitions, but in no case more! Make sure that your arms remain bent throughout the exercise, otherwise you can damage your joints.
Step 6
Do push-ups on the uneven bars. This exercise will be effective if you take three sets of 10-12 reps in one workout. It is recommended to perform training with the passage of the entire system of exercises three times a week, and warm-up exercises to maintain the tone of the pectoral muscles are done every day.
