Beautiful male breast – result of the strengthened and regular work. A set of exercises to pump up on pectoral muscles it is possible to carry out as at home, and in the hall. For good results, system and correct approach without which any efforts will not bring effect is important.
What exercises it is possible to pump up pectoral muscles?
Before passing directly to a complex it is necessary to understand rules of a training. The beginning athletes should not be engaged more often than two times a week as muscles need rest on restoration. For concentration of loading on breast muscles, it is worth carrying out exercises for pumping of pectoral muscles with broad setting of hands. For a start an optimal variant the distance will become a little wider than shoulders. In exercises it is necessary to carry out bendings slowly, and here extensions – quickly. It is proved that the best effect can be gained in case the speed of bending is twice lower than extension. Carrying out exercises for pectoral muscles for men, it is necessary to pay attention and to breath, so at loading it is worth doing a sharp exhalation, and at relaxation – a breath. It is worth carrying out each exercise no more than 12 times therefore select the corresponding weight of shells. It is necessary to do a minimum on 3 approaches.
How to pump up pectoral muscles of the house for men:
- Push-ups with an inclination down. It is considered that this option is the most effective for pumping of muscles of a breast. Rest socks against any height, for example, in a bench, a chair or a fitball, and hands in a floor, do not forget about broad setting of hands. Remember that the complexity of performance of exercise depends on height of a support. Inhaling and bending hands in elbows, fall down that the breast touched a floor, and then, return to SP.
- Cultivation of dumbbells lying. This exercise for a rating of pectoral muscles can be carried out also at home, and in the hall. Settle down on a bench or on a floor, at the same time hands should be parted in the parties and to hold on one line with shoulders. It is necessary to bend hands a little in elbows and to hold such situation throughout exercise performance. You reduce dumbbells over a breast, and then, you part, accepting SP.
- Push-ups from bars. In this effective exercise muscles of hands, shoulders and a back also work. It is important that the distance between support was to a few width of shoulders. Rest straight arms against bars, and then, incline a torso a little forward and, inhaling, fall down, bending hands in elbows. Important – elbows have to be sent to the parties. Be late on a short period of time and return to SP, having made an exhalation, but only do not bring closer elbows to edges. It is necessary to carry out exercise at slow speed. To concentrate loading on pectoral muscles, it is necessary to fall as low as possible that brushes appeared at the level of the lower part of a breast.
- Press of dumbbells lying. This general exercise for pectoral muscles is carried out on any plain surface. Take dumbbells and lower them to a breast, having bent hands in elbows. Carry out a press, straightening completely hands. That the load was maximum, it is necessary to hold hands parallel to each other.
- Pullovers with a dumbbell. This exercise helps to expand a thorax therefore it should be included in a training. Settle down on an equal bench that the head was near the edge. Take a dumbbell for the top part two hands. Lift it over a breast, straightening hands honor to a direct state. Inhaling, lower a dumbbell for the head, keeping elbows a little bent. Exhaling, it is necessary to lift a dumbbell, repeating the done trajectory. Carry out exercise at slow speed, without doing breakthroughs. That there was no trauma, to you it is not necessary to unbend completely in the top point hands.
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