It is recommended to pump up the pectoral muscles in the gym. There are all the necessary simulators there. It is difficult to pump up chest muscles at home, but it is possible.
Instructions
Step 1
These exercises are usually performed on an incline bench while lying down. The angle of inclination of the bench can vary between 10 and 80 degrees horizontally.
Step 2
The best exercises for developing the upper chest are: bench press, dumbbell bench press, again lying down, dumbbell spreading to the sides, crossovers from the lower blocks, standing, push-ups from the floor and bench, pull-overs.
Step 3
It is better to pump up the pectoral muscles with the help of push-ups from the floor and on the uneven bars, spreading dumbbells, pressing dumbbells and barbells, laying dumbbells lying upside down, pressing the bar and dumbbells upside down, crossovers from the upper blocks while standing, exercises "butterfly" (for these exercises you need the same name simulator) and pull-overs.
Step 4
It should be noted that in both groups of exercises it is necessary to distinguish basic exercises and isolating or formative ones. Basic increases strength and builds overall human muscle mass. They are performed with significant weight. And isolated ones are aimed at improving the shape and relief of the muscles and are performed with less weight and technical accuracy.
Step 5
Basic exercises that are most suitable for pumping your upper chest muscles are dumbbell and barbell presses, floor and floor dips, and pull-overs.
Step 6
The best basic exercises for the sternum are bar and floor push-ups and bar and dumbbell bench press.
Step 7
To optimize muscle development, choosing one basic exercise for the upper chest and one for the sternum will help you. Add to this a couple of shaping exercises for each part of the pectoral muscles and you have a good complex that helps to develop an excellent sculpted torso.
