Advice 1: How to do push-UPS to pump up your chest

Most men dream of having relief, lean and beautiful muscles of his chest. But how to achieve such a great result without going to gym? Yes, easy, chest muscles can build at home with push-UPS. It is important to pay special attention to the quantity and quality of this exercise.
How to do push-UPS to pump up your chest
Instruction
1
So, the first thing you should know – you should not train every day, otherwise the result will only be negative. Muscle fibers begin to grow in the recovery process (which takes at least a day and a half), so two workouts a week will be enough.
2
Before you begin to exercise, you should learn how to feel the chest muscles. Stand still and press a palm to his chest, slowly begin to take your arm forward as if pushing something away from yourself, try in this moment to strain your chest muscles. Repeat this exercise several times, feeling the pectoral muscles involved in the work. To feel better, put your other hand on the chest. The next step – the slow push-UPS from knees with full control of the muscles.
3
To properly do push-UPS and pump up the chest muscles, you should learn to control not only the muscles, but also to monitor the body which must be stretched in the string. This provision will help to simultaneously engage the muscles of the arms, abs and chest muscles. More effective push-UPS not one hundred and twenty times in a row, and making five approaches twenty-five technical and slow reps, dividing them into thirty second breaks.
4
In addition, you can enable work upper and lower muscle bundles, using supports under hands or feet, and to vary the width of the supply of palms. In the narrow formulation of the hands the work included the triceps, broad shoulders. The most effective form of push UPS is one in which the feet stand on high pedestal, and hands widely placed in the parties. This exercise will help you to stretch and pump the chest muscles.
5
Dips – an excellent exercise for the chest muscles. If you have no bars, you can perform the same load. Place the two chair backs to each other at a short distance. Put your hands in back and pick up feet, cross-legged, to the way you perform the exercise efficiently. Get down as low as possible, then on the exhale, lift up. Don't stay at the top, thus you reduce the effectiveness. Perform maximum reps in four approach with a break of one minute between exercises. So you will be able to achieve excellent results when building chest muscles.

Advice 2 : How to pump up the bottom of the chest

Paying attention to upper and middle thoracic muscles, we should not forget about the bottom of the breast. It is heavier than amenable to pumping than other departments and requires a specialized approach to exercise. To pump up the bottom of the Breasts is possible by means of the usual bench press and dumbbell bench press on a bench with a reverse slope. The training should include exercises such as the pullover and push on the wide bars.
How to pump up the bottom of the chest
Instruction
1
The bench press is a basic exercise for the development of the chest muscles. It can run medium, narrow and wide grip on flat bench, on the bench with tilt up and tilt down. To pump up the bottom breast, it is necessary to do bench press wide grip on the bench with a slope down 35-45 degrees. To perform the incline press you need the help of a partner who will take your rod and put it back. Do this exercise by yourself is risky.If there is not specialized bench for a reverse bench press, incline bench press for pumping. Important mounting foot. You should not slide during the execution of the bench press. Inhale lower the barbell to your chest closer to the solar plexus. Elbows dissolve in hand, cross in relation to the torso. Try not to press them to yourself. So you transfer the load on the triceps. After touching your chest squeeze the barbell up while exhaling.
2
Dumbbell bench press lying on the bench with a slope downward runs in a wide arc to make maximum use of pectoral muscle to isolate and work the triceps. Grip the dumbbells at the top. In the starting position the dumbbells are directly over you, touching the disks to each other. On the inhale, dilute with dumbbells in hand. Elbows dilute "cross", as in the bench press. Exhale – I. p.
3
Dips primarily involve your triceps. However, performing push-UPS on the wide bars helping to load and the bottom of the breast. Pick a load that allows you to do push-UPS 8-10 times. The load is usually hung on the belt using the belt hook on it. As cargo can be a weight or a drive.
4
Pullover shakes the chest, but it helps to expand the volume of the chest and visually enlarge it. It is made with light weight for 8-10 times until you feel the stretch in the rib area. Running on a flat, horizontal bench with a dumbbell. Lie on your back, head is at the edge of the bench. Hold a dumbbell with both hands around the abdomen and lower part of the chest. On the inhale, bring the dumbbell behind your head. On the exhale, return to I. p., you Can perform pullover and breadth of the article, basing on her shoulders. Pullover to perform better in front of the bench press and dips then.
Note
This is the first exercise that will allow you to pump huge chest muscles with a steady progression of weights. The first thing you need to do is to find the optimal inclination of the bench to 30 degrees. You can leave it unchanged (tilt up), and can be done negative — then the load vector is in the crossover. The more negative angle you take, the more in isolation will work the chest, the more the emphasis will be on the bottom.
Useful advice
Now that you know about the anatomy and mechanisms of the movement, let's see how to build broad chest. Presents the movements and exercises designed to produce maximum results each time you visit the gym. Exercises on the flat bench develops the lower and middle parts of the pectoralis major muscle, on the bench with a positive slope involves, for the most part, the upper and, to a lesser extent, the middle part, and presses on a bench with a negative slope help to pump up the bottom...

Advice 3 : How to pump chest muscles

People who go to the gym regularly, striving to improve your whole body. The pectoral muscles are the object of attention of both sexes, as broad male chest is associated with a strong protector, and smart women are attracted to much stronger than even the slender legs.
How to pump chest muscles
You will need
  • - the horizontal bar;
  • - Grif;
  • - a set of "pancakes" for the rod
  • - two dumbbells;
  • - the Crossover trainer.
Instruction
1
Pumping breast occurs according to the same principle as the pumping of the remaining muscle groups. The pectoralis consists of the upper, middle and lower beams. Depending on the exercises and techniques of its implementation depends on the area exposed to the training. Women need to pay attention to the top of the beams to maintain the beautiful shape of the breast, men can train the entire zone.
2
Include in the training program, bench press. It is considered the most effective in the struggle for beautiful Breasts in men and in women. This basic exercise is working all the bundles of the thoracic muscles. From grip and the bench on which you exercise depends on what areas of emphasis. For example, if you press to the top of the chest, the largest exposures are the upper beams, and the classic bench press is considering average. Simply put, what part of the chest you put the stamp, and that is training.
3
Remember that the bench press is not entirely isolated exercise. When executed, the work includes not only the muscles of the chest, but the front of the Delta and triceps. As the triceps and Delta are underdeveloped muscles, tired in the first place, it is they, and not those areas, which are aimed at your effort. To thoroughly work out the pectoral muscle, is not yet tired muscles-synergists, perform bench or at the beginning of the workout, then finishing off through isolated exercises, or late, to ensure that the load is evenly distributed on all muscle areas including synergists.
4
In addition to the bench press is certainly follow the distributing of hands with dumbbells on a horizontal bench. Lie on bench and hold hands with dumbbells in front of you. Slowly arms out from sides at a level just below the level position. Return to starting position.
5
Suck a breast with a hand on the crossover. Stand underneath the equipment, slightly pushing forward some leg. Grab the handlebars with both hands, while slightly bending your elbows, and slowly reduce, then return to the starting position. Joining hands at the bottom, you pump the lower beams of the muscle, and the above - the upper.
6
Competent performance of basic and isolated exercises, coupled with a fitness diet, will help you notice results in about a month. But, training never forget about the individual characteristics of your body and adjust the exercises as often as every three weeks.
Note
Weight training is chosen individually. Never try to follow the scales that are included in the program. The right load you will show your body empirically. If you don't know what weight will suit you, take the neck and do the exercise until it stops. Starting from the resulting action data, calculate your training weight.
Useful advice
1) If you are not sure of the correctness of the exercise equipment, never neglect the duty of a coach who should always be present in the hall;
2) Women don't need to focus on pumping the lower beam, as it is fraught with a breast reduction.

Advice 4 : How to do push-UPS to pump up your chest

Most men dream of having relief, lean and beautiful muscles of his chest. But how to achieve such a great result without going to gym? Yes, easy, chest muscles can build at home with push-UPS. It is important to pay special attention to the quantity and quality of this exercise.
How to do push-UPS to pump up your chest
Instruction
1
So, the first thing you should know – you should not train every day, otherwise the result will only be negative. Muscle fibers begin to grow in the recovery process (which takes at least a day and a half), so two workouts a week will be enough.
2
Before you begin to exercise, you should learn how to feel the chest muscles. Stand still and press a palm to his chest, slowly begin to take your arm forward as if pushing something away from yourself, try in this moment to strain your chest muscles. Repeat this exercise several times, feeling the pectoral muscles involved in the work. To feel better, put your other hand on the chest. The next step – the slow push-UPS from knees with full control of the muscles.
3
To properly do push-UPS and pump up the chest muscles, you should learn to control not only the muscles, but also to monitor the body which must be stretched in the string. This provision will help to simultaneously engage the muscles of the arms, abs and chest muscles. More effective push-UPS not one hundred and twenty times in a row, and making five approaches twenty-five technical and slow reps, dividing them into thirty second breaks.
4
In addition, you can enable work upper and lower muscle bundles, using supports under hands or feet, and to vary the width of the supply of palms. In the narrow formulation of the hands the work included the triceps, broad shoulders. The most effective form of push UPS is one in which the feet stand on high pedestal, and hands widely placed in the parties. This exercise will help you to stretch and pump the chest muscles.
5
Dips – an excellent exercise for the chest muscles. If you have no bars, you can perform the same load. Place the two chair backs to each other at a short distance. Put your hands in back and pick up feet, cross-legged, to the way you perform the exercise efficiently. Get down as low as possible, then on the exhale, lift up. Don't stay at the top, thus you reduce the effectiveness. Perform maximum reps in four approach with a break of one minute between exercises. So you will be able to achieve excellent results when building chest muscles.
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