Pectoral muscles are volume therefore that to train them it is necessary to apply many forces and to spend time. It is the best of all to carry out exercises for pumping of pectoral muscles in gym where there are necessary shells. Except regular trainings, it is important to eat properly, focusing on proteinaceous food. Only an integrated approach will allow to achieve good result.
Exercises for pectoral muscles in house conditions
Many, wishing to achieve quickly good results, are engaged every day, but it is a big mistake as muscles need time for rest. Beginners should begin with two trainings a week, and experienced athletes can load this part of a body every other day. One more important point – degree of load of external muscles of a breast depends on width of the successful fellow, and the it is more, the loading is more serious. It is worth beginning with distance a little more widely than shoulders. One more important point concerning exercises for a rating of pectoral muscles – the above hands over the head are raised, the upper pectoral muscles are loaded more. The trainer give one more advice which will allow to increase efficiency of trainings – carrying out bendings, move slowly, and here do extensions, on the contrary, quickly. Carrying out exercises for pectoral muscles for men, it is important to control breath. It is necessary to exhale at the maximum load, and at relaxation it is worth taking a breath. Repeat each exercise in several sets, and calculate the number of repetitions depending on own opportunities.
The best exercises on pectoral muscles:
- Cultivation of hands with dumbbells. This isolating exercise which gives excellent load of breast muscles. Pick up loading and settle down on a bench. Raise hands, having a little bent them in elbows so that dumbbells were over shoulders. Inhaling, part hands in the parties to the maximum stretching and fix situation. It is important that pain was not felt. On an exhalation return hands to SP and after a pause repeat everything at first. Not to be traumatized, it is not recommended to straighten hands completely. One more important point – the waist has to be pressed to a floor.
- Press of a bar lying. This general exercise for pectoral muscles is considered a variation of classical push-ups. It is recommended to be included surely in the complex to the beginning athletes. SP – settle down on a bench and take a bar. Beginners should get support of the friend for an insurance. A task – inhale, lower a bar down that the signature stamp touched a breast, at the same time direct elbows down. After a short pause, exhaling, return a bar to SP. Try to involve pectoral muscles in work.
- Push-ups on bars. It is recommended to choose a shell that the distance between bars was a little wider than shoulders. – rest SP against bars on straight arms. A task – incline a torso a little forward, and then, inhaling, fall due to bending of hands down in elbows which should be parted in the parties. As much as possible to involve breast muscles, it is recommended to fall as it is possible more deeply that brushes were at the level of a breast. After fixing of situation, on an exhalation return to SP, straightening hands.
- The crossover at the top block. This exercise allows to work an internal part and a bottom of muscles of a breast. – costing SP between racks, undertake handles, having parted hands in the parties which are a little bent in elbows. Put one leg a little forward as if you take a step. It is necessary to incline a torso a little forward. A task – both hands attract handles to a belt, doing an exhalation in a final point. After that, inhaling, return to SP. Council – it is important to keep during performance of exercise legs and a back in a motionless state.
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