Advice 1: How to build fast arms and chest

In order to build muscle arms and chest, you will need a considerable amount of time and effort. Exercise should be regular. By the way, there is no need to go to the gym, you can engage in at home.
How to build fast arms and chest
Instruction
1
Exercise number one is intended for training of muscles of hands. First, sit down, keep body straight and do not bend the back. Then in each hand grab a dumbbell (you hands at the same bend in the elbows to the limit). Now the dumbbells can be lowered, and hands - to fully straighten. Repeat this exercise on each exercise for 8-10 times. Please note that to achieve the desired result, you must fulfill basic requirements: to control all movements, carefully locking the elbows, not to rock the hull.
2
To inflate the muscles of the hands, there is also the technique of the bench press from behind the head with one hand. To perform it, his back straighten, the entire body keep straight, and the shoulder arms position so that she was on the same line as the torso. Then lower behind the head dumbbell, both arms bend (at an angle of 90 degrees). You can then straighten your arm and return to starting position. Every time make at least eight or ten repetitions. However if you haven't got into shape and just started working, do not exceed the number of repetitions 4-6 times. All loads increase only gradually.
3
To pump up pectoral muscles, perform bench press. This exercise is quite effective, but to make it better in the gym (at home its execution is also possible, however, it is much harder). First take the prone position, the hands take your dumbbells. By the way, both hands should be placed at the chest level. Raise the dumbbells up, while straining the chest muscles. Lower hands slowly, slowly. When hands will be in the starting position, repeat the exercise again (not making even a small break). The recommended number of repetitions is approximately 7-10 times. For beginners the best would be 5-7.
Note
A set of exercises that would quickly inflate the hands. 1. The bending of the arms on a flat bench (stand) – perform a dumbbell alternately for each hand, the exercise is intended for the lower part of the biceps, during its execution should as much as possible to straighten the arm. Initial position standing or sitting, hand on a flat bench (stand) produced by the bending of the arms at the elbow and lower down.
Useful advice
Hang on the bar, grip is with palms on themselves, hands on width of shoulders and tightened. This is nothing new, but it is not so simple. If you are aiming to build muscle – the most important thing to do the exercise evenly, without jerks, with the same speed when lifting and lowering the body. Think about this during the exercise. Effective low pull-UPS if you wish to build muscle – 3, and max, I don't know. One thing is clear: a beginner to do these exercises very quickly reach their "maximum".

Advice 2 : How to pump breast?

Beautiful Breasts wants to have every woman. The size of the breast is determined at the genetic level and affect it only in puberty. Some girls believe that a special diet helps to increase Breasts. Cabbage and beans can really have a positive impact on the growth of the bust, but only in very young persons. But to lift the Breasts and give sexy shape to her will any woman, regardless of age. It is only necessary to give the tone of the pectoral muscles.
How to pump breast?
You will need
  • To conduct training better in the gym under the supervision of an experienced instructor. However, a small charge, leading to muscle tone, can be done at home. For this you will need dumbbells and also sportswear. It is desirable to have a special sports bra.
Instruction
1
Start a set of exercises with the obligatory warm up. It can be tilts, squats, etc. Specifically to invent anything not necessary, remember the lessons of physical education in school.
2
One of the most effective exercises for chest muscles are pushups. In the end, you should perform at least 20 pushups in one set. Of course, in the beginning it is better to stop for 10 or 15. If you find it hard to do exercise on the floor, try to do push-UPS from the wall. However, be careful back was straight, and during the pushups were directly involved the muscles of the chest, not the back or abdomen.
3
Well strengthen the muscles of the chest exercises with dumbbells. The first of these must be done lying on the floor. Straining the chest, raise the dumbbells up. Repeat the exercise at least 8 times.
The second exercise should be performed sitting on a chair. Starting position - you sit with your back straight, hands with dumbbells in front of chestYu, bent elbows pressed to the sides. Now arms out to the side not less than 8 times, all elbows should remain pressed to the sides. You can then pull the elbows from the sides and not less than 15 times to dissolve and reduce the hands. Please note that they should still be bent at the elbows. Repeat the exercise 2 times.
4
For the following exercises please put your hands together like a prayer. Now with power start to put pressure on the palm. If the chest muscles are tensed, then you are performing the exercise correctly. Count to 10. Then do the exercise again, only slightly pushing the hands forward. Repeat the exercise until you get tired.
Note
Ensure that during exercise, the back was always straight. Otherwise the whole load is transferred to it.
Always wear underwear during class. Without special support, the Breasts can lose elasticity.
Useful advice
Be sure to finish the class with stretching. Make it quite simple. Can be a little stand holding the dumbbells in the lowered hands, or hang in the doorway.

Advice 3 : How to pump breast male

Pumped the chest is one of the most sexual parts of the body men. Every representative of the stronger sex, are watching their own appearance, trying to make it more bulky and muscular. Most people visit gyms, but there are men who have a home gym for the formation of a beautiful figure.
Pumped breast speaks about the power of men
Instruction
1
Take dumbbells weighing 2 to 5 kg. Stand with your feet shoulder width apart, arms extended in front of him. On inhale raise your arms up, exhale, lower them to chest level. Do 3 sets of 30 times.
2
Keep your hands in front of him. On the inhale lift one arm up and the other down. Exhaling, return them to their original position. With the next inhale, switch places, that is, the hand that was down goes up and Vice versa. Perform 3 sets of 30 times.
3
Hands pull up. Exhaling, lower your arms to the sides, placing them parallel to the floor. On the inhale lift up again. Do 3 sets of 25 – 30 times.
4
Stretch your arms in front of him. Follow the movement of the "scissors" at chest level, that is perekrashivat forearm in the horizontal plane. Do this exercise 2 – 4 minutes.
5
Put your hands down along the body. Exhaling, raise them in front of the chestYu, on the inhale lower down. Do 3 sets of 30 times.
6
Stretch your arms in front of him. Hold for 3 to 5 minutes. Then bring the hands to the sides and keep them the same period of time. Raise your hands slightly above the head, hold the position for 2 minutes. Put your hands down and relax them for 2 minutes.
7
Keep your hands at chest level. Inhale arms out to sides, exhale, push together. Do this exercise 3 sets of 30 times.
8
Arms out to the side. Make them circles clockwise, then against. The amplitude of the rotation, try to observe first small, then gradually increase. After reaching the maximum amplitude, start to decrease the radius of the circle.
9
Bend your arms at the elbows, hands with dumbbells position at shoulder height. On inhale raise your arms up, then lower them to their original position. Perform 3 sets of 30 times.

Advice 4 : How to build upper chest

People involved in fitness, spend a lot of time pumping up the muscles of the chest. This is due to the fact that the body should be developed proportionately, only then it will look beautiful. In every exercise include a set of exercises to develop the pectoral muscles.
How to build upper chest
Instruction
1
Stand up straight, take a dumbbell weighing at least 1 kg, squeeze it in both hands. Bend your elbows, point them up precisely, the dumbbell behind your head. Exhaling, straighten your arms and lift them above his head, on the inhale bend again. Repeat 30 times, rest, then do another 2 sets.
2
Raise your hands above your head, expand your palms to each other. Inhale arms out to sides, exhale, return them to their original position. Do 3 sets of 20 – 30 times.
3
Stretch your arms in front of him. Inhaling, expand the chest, spreading his arms out to the sides. Exhale, sweep the arms together. Do the exercise 40 times.
4
Holding hands at level of chest, perform the following exercise. Cross your forearms, bringing one and then the other hand on top. The exercise resembles the motion of "scissors".
5
Put your hands up. Keep them in this position for 1 minute, then 10-15 degrees just slide the hands down. Hold the pose for 1 minute. Gradually shifting the hand to the floor and holding their position on weight, make 6-9 offsets. The last position of the hands should be parallel to the floor.
6
Bend your arms at the elbows, place the dumbbells at shoulder level. On the inhale straighten your arms, placing them along the body, exhale bend the elbows. Repeat the exercise 30 times, do another 2 sets and intervals for rest in 1 minute.
7
Put your hands down along the body. Exhaling, bend your right arm at the elbow and move it in front of him, placing it parallel to the floor. On the inhale lower your hand down. The next exhalation, repeat the same movement with the left arm. Combine load 15-30 times with each hand.
8
Stretch your arms in front of him. Do springing movements, bringing hands to 45 degrees up and 45 degrees down. Perform each exercise for 1 minute. Give yourself a rest for 30-40 seconds and do another 2 sets of 1 minute.

Advice 5 : How to build inner part of chest

Often men who are trying to pump up the Breasts complain that they can't form the terrain evenly. In the area of the inner part of the chest there is a sort of failure that makes all the efforts in vain swinging. To rectify the situation will help special exercises, which will give the load to the desired chest muscles.
Training should include the load on the inner part of the chest
Instruction
1
One of the main exercises that will help pump up the inner part of the chest is the pushup. Most likely, you have already included the load in your own training, but may not have paid attention to the fact that the different position of the hand loads are not the same chest muscles. To touch the muscles of the inner surface of the chest, you need to put your hands at shoulder width, and slightly narrower. There is a variant of this exercise in which one hand is placed on top of the other. The position of the feet, convenient for you to complete push-UPS can be any of: on knees, on toes feet on the bench. Do 3 sets of 10-15 times.
2
Sit on the right thigh, legs slightly bend knees, put left hand on waist, right hand rest against the floor. With an inhalation, lift your hips up, stretching his whole body in one line. Hold this position for 1-3 minutes. If physical training allows you to do push-UPS on his right hand, then bend and unbend the elbow several times. Repeat the exercise, leaning on his left hand.
3
Sit on the buttocks, legs straighten, lean back on his hands. On the inhale lift the buttocks up, stretched out in the pose "bar". Focus you have only on palms and toes. Hold the pose for 1-3 minutes. Then bend your elbows and start doing push-UPS, directing the back to the floor. Watch the buttocks, not sinking into the hip area. Do 15-20 push-UPS.
4
For the following exercises you will need dumbbells. Lie on your back, stretch your arms with dumbbells up to chest level. Inhaling, arms out to sides as you exhale, bring the dumbbells together. Do 3 sets of 10 repetitions.
5
Lie on your back, put your knees and heels together, hands behind your head. Put your foot on the right thigh, the upper body remains on the floor. With the exhale lift your upper body up, inhale return to starting position. Repeat the exercise 20 times and put your foot on the left thigh.

Advice 6 : How to build male chest

To the man to pump up pectoral muscles, you will need the performance of a complex of special exercises. Achieving the desired effect will require regular training. By the way, classes don't have to go to the gym. Exercises can be performed at home.
How to build male chest
Instruction
1
First, you can do push-UPS using the parallel bars. Try to grab them so that they are in width slightly exceeded your shoulders. Now, bend legs, hands definitely right. Case it should slightly tilt forward. Now slowly lower yourself, but try elbows dissolve in the parties. Do not pause, immediately return to the starting position.
2
Not less effective and will bench press. However, it should be noted that this exercise easier to perform in the gym (at home is also possible, but you will be much more difficult). You must first lie on the floor, hands need to take dumbbells. The arms themselves are better placed on the chest level. Raise the dumbbells straight up, chest muscles straining. Lower your hands slowly, in any case slowly. Do not break again repeat the exercise. The optimal number of repetitions for one approach is 8-10 times for beginners will be enough and 5-8). But don't forget about the fact that with a lower number of repetitions should be increased weight raise the dumbbells (the only way to provide the necessary physical activity). Conversely, if doing exercise many times, reduce weight. One workout you need to perform three or four passes, not less.
3
To increase chest muscle it is useful to do push-UPS on the floor. To maintain your muscle tone, perform 15-20 repetitions for each approach. The truth is not overworked: the specified number of iterations provided only for people in good physical shape. Beginners will be enough 5-10 times. The load gradually increase, just add each session of 5 repetitions to the total number.
Useful advice
Before beginning each workout, perform warm-up (10-15 minutes), warm up the muscles, prepare them for work. If you start classes without preparation, you can get a serious injury (at least, stretch the muscles or ligaments).

Advice 7 : How to build lower chest muscle

Wide embossed chest as developed shoulder girdle — the sign of a real man. The pectoralis consists of three bundles: the upper, or clavicular, middle, also called the sternum, and lower abdominal. Novice athletes often experience difficulty in the elaboration of the lower part of the chest.
How to build lower chest muscle
Instruction
1
The bench press is one of the basic exercises which helps to develop all three parts of the pectoral muscles. Please note: the bar need to keep a wide grip, placing hands shoulder-width apart, or you will provide the main load on the top of your chest. To perform the exercise better with the help of an assistant. Sports lie on the bench so that the head, shoulders and buttocks firmly pressed against her, and the back has kept the natural curve in the lumbar region. Stable position of the foot on both sides of the bench. Take the neck wide grip at the top and squeeze the bar. Do not lock your elbows, leaving them slightly bent. In the initial position, the rod must be opposite the middle of the chest. Breathing in, lower it to the lower part of the chest and immediately squeeze up and slightly diagonally so to return to the starting position.
2
To increase the mass of pectoral muscle and allow you exercise with dumbbells. One of the basic dumbbell bench press lying. In addition, this exercise allows you to separate the right and left halves of the chest to form a beautiful relief. The starting position repeats the starting point of the previous exercise. Don't forget to watch that your back is maintained the correct curvature, but the feet were widely rastavleny and confidently rested on the floor. Take the dumbbells grip the top and raise your hands above him, placing them at chest level. Vultures dumbbell should be perpendicular to the bench and almost to touch. On the inhale bend the elbows, spreading them apart, and arms down to the sides of the torso. When the dumbbells will be at the level of the chest, again, squeeze them up in a wide arc, trying to stretch the lower part of the pectoral muscle. Return to starting position.
3
Helps to give volume to the lower part of the chest muscles and dumbbell bench press on a bench with a slope down. The back of the bench lower down about 30-45 degrees. Lie on your back, foot position on the supporting rollers. Starting position: head, shoulders, buttocks pressed against the bench, hands holding dumbbells grip top raised up and fully extended. On the inhale, lower the dumbbells to the outer edges of the chest, trying to stretch the muscles. Elbows dissolve in the parties. Without a pause, again squeeze the dumbbells up. Exhale make only overcome the most difficult part of the climb.

Advice 8 : How to build chest press at home

Pump up the volume raised to the chest and press "cubes" is a dream of many men. However, to go to the gym not all have the opportunity. If you want to achieve good results and at home. Enough to take regular classes only half an hour a day.
How to build chest press at home
You will need
  • Two dumbbells.
Instruction
1
To start, preheat your chest muscles and abdominals. Follow these eight rotations of the hands forward and the same back. Okay, hang on the exhale, bringing the brush as far as possible behind your back, and spread the hands as widely as possible on the inhale. Repeat 6 times. Do ten bends torso in each direction, then ten turns left and right.
2
Take the emphasis lying. Hands are placed wider than shoulders, hands facing forward. The back is straight. The head is in line with the torso. On the inhale bend your arms and lightly touch the breast sex. On the exhale, straighten your arms and push off them from the floor. If possible, twist the cotton with your hands in front of chest and return to I. p. the Number of repetitions is maximal. Rest three minutes and perform two more approach.
3
Lie on your back. Pick up a dumbbell. Raise them in front of him. Inhale spread your hands with dumbbells in hand. On the exhale pinch together. To avoid injury of the elbow keep your elbows slightly bent. Only 8-15 reps, 3-4 approach.
4
Lie on your back. Knees bend and feet secure, and having them under the seat or Cabinet. Hands behind his head. Elbows pointing to the sides. On the inhale lift off to touch Breasts and hips. On the exhale, return to I. p. Make the maximum number of repetitions.
5
Straighten your legs. Hands rest on the floor. Lift the straight leg up to 90 degree angle and slowly lower down on the exhale. Repeat at least fifteen times.
6
Lift your legs up, cross between them and push them toward the ceiling. The pelvis is thus distract from the floor. Perform each exercise at a fast pace until the burning feeling in the abdomen.
7
I. p. – lying on your back. Pull your arms up. Breath. On the exhale raise both arms and legs up, trying to touch the hands stop. Hold the position of "folds" one second and slowly return in and. Do ten repetitions in 2-3 sets.
8
Stretch in the pose of the Cobra: lie on stomach, hands bend, hands put on the chest level. On the inhale straighten your arms and raise your chest up. Feel the stretch of muscles in the abdomen.


 
Useful advice
Complete the entire set of exercises three times a week.
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