Do you want to have a beautiful pumped chest, but do not know how to come to this result, and there is no opportunity to attend fitness centers? An alternative to a gym with expensive tickets is training at home, where the available tools, some lightweight and inexpensive equipment allows you to achieve the desired results.
Below we take a closer look at how to pump up the chest at home, what kind of equipment will be needed for this and a lot of other important information.
Little about the anatomy of the pectoral muscles
Before you start doing home workouts, you should familiarize yourself with the structure of your body. Many beginner athletes make the same mistake - they start practicing without imagining what they are training.
As a result, athletes do not achieve their goals, are frustrated and sometimes harm their health. The body is a simulator and you need to know exactly where and what to rock. Therefore, consider the pectoral muscles in terms of anatomy.
The chest muscles are one of the largest muscle groups in the body, which is located outside the thoracic region and consists of 3 muscle bundles that can be divided into two groups.
Muscle fibers of the shoulder girdle:
- small muscle of the chest;
- big chest muscle;
- notched;
- subclavian muscle.
Thoracic intercostal muscles responsible for reducing the human diaphragm:
- outdoor;
- internal.
Each muscle group has its own structure, and in order to pump them, it is necessary to apply different movements, workouts and weights. Breast muscles are unique in their physiology and propensity to grow. And since their fibers are located in different directions, it is necessary to train the chest from different angles.
Do not forget that this is a large muscular group and it is capable of working in a power mode of high-intensity training.
What you need to pump your chest muscles at home?
People usually come to the gym with one of two goals: to lose weight and make your body fit and fit, or to gain weight and become a professional bodybuilder. These goals are completely different and the approach to them is also different.
If a person wants to be a bodybuilder's career, then he cannot do without high-quality heavy training equipment, which can only be found in the gym.
But to lose weight, to pump up the chest and arms, to make the press relief - all this is doable and at home.
Once the goal is defined, you can begin to act!
What is necessary in order to pump up the pectoral muscles at home? There are two important points:
- Proper nutrition, through which the body will receive substances that promote only the growth of muscles, not subcutaneous fat.
- Regular workouts about 2 - 3 times a week, which will consist of a variety of push ups. A variety of workouts will allow pumping all the muscles of the chest without imbalances. Very often, newcomers make a mistake by exercising daily or as often as possible, but they do not know that muscles under severe loads get microtrauma and need to be restored, so the best option is to train 2-3 times a week.
Due to the strict adherence to proper diet and regular exercise, you can achieve the desired result at home.
In addition to regularity, training should have a certain load, i.e. approaches and weights. For beginners should do the following: one - two exercises for two or three approaches.
Sports equipment for home use
Working with the muscles of the chest for the most part means push-ups. If we consider all the simulators and exercises for the pectoral muscles, it will immediately become clear that they all use the same principle - pushing weights from the chest.
Depending on the group of specific muscles (small, large muscles), different exercises are used, but almost every exercise requires dumbbells, weights or barbells. This is the best option equipment, the use of which with additional weights will give the best result.
Therefore, for home workouts to purchase these tools will be extremely useful. However, you should not be upset if there is no such inventory or there are no funds for its acquisition; you can use improvised means.
To work with the pectoral muscles at home may require:
- piles of books;
- backpack with cargo;
- water bottles;
- shop or chairs;
- towels.
Body weight is great for working with this muscle group, so exercise implies using it. Also for efficiency you can use the bars and horizontal bars, which are located on the playgrounds.
Looking at the inventory list, we can conclude that the main thing in training your own body is desire and regularity, because almost nothing is needed.
Breast training and press for girls at home
Female anatomy, in its anatomy, consists of a large amount of adipose tissue and mammary gland. If a woman seeks not only to pump up the chest, making her taut and elastic, but also to lose weight, then it is necessary to alternate strength loads with cardio.
But it is worth remembering that the result is largely dependent on proper nutrition and calorie deficit.
For training at home, girls will need barbells and dumbbells, which can be replaced with bottles of water of various sizes. Weights should first be used light - 1.5-2 kg, gradually increasing.
The point of strength training is to perform as many approaches as possible with large weights. First, use small dumbbells to hone the technique of execution and get used to the loads, and then gradually add weight, making the load stronger.
Training
By performing this homemade exercise 3 times a week, a girl can not only reduce body fat, but also work out each group of pectoral muscles in detail.
Required inventory:
- barbell;
- collapsible dumbbells;
- two chairs or a bench.
The first and second day of each exercise must be performed 15 times, making at least 3 sets.
The first day:
- abdominal exercises;
- dynamic attacks (performed with dumbbells in the hands);
- deadlift;
- raising the pelvis lying on the floor;
- tilts with dumbbells in their hands;
- squats;
- lunges to the side (dumbbells in the hands);
- lifting of the foot with weighting.
Second day:
- lifting the bar to the waist;
- dumbbell bench standing;
- reverse pushups;
- dilution of dumbbells to the sides first on the chest, then on the shoulders;
- push ups;
- pullover;
- lifting dumbbells from behind the head.
Day three, circuit training. Perform each exercise 10-18 times. The maximum number of circles - 5, the minimum - 3:
- lifting the body from a prone position (abdominal exercise);
- dumbbell press up;
- walking on the platform;
- lifting dumbbells while standing;
- lifting the bar to the chin;
- deadlift with dumbbells;
- french dumbbell bench press;
- pye;
- dumbbell bench press;
- twisting, with legs raised.
Each workout should not take more than 90 minutes and at least 60 minutes. You need to rest no more than 3 minutes to restore breathing. The best training regimen is to do exercises every other day, so the muscles will be able to recover, and the quality of performance will not suffer.
How to quickly pump up women's breasts with dumbbells
It should be mentioned that it is impossible to increase the size of the breast with the help of training. You can only build up the muscles that hold the chest. As a result of regular workouts, a woman will have a beautiful and tight chest, as well as supple skin.
Correct size or tighten already saggy breasts, unfortunately, impossible. Therefore, classes should start as early as possible. The following exercises are ideal for training the female breast at home with the help of dumbbells:
- Dumbbell bench press;
- Dilution and flattening of dumbbells lying on the bench (with and without tilt);
- Breeding dumbbells standing;
- Lifting dumbbells up;
- French bench press;
- Pullover.
Performing these exercises, first with a small weight of dumbbells, and then with a large, you can perfectly pump chest muscles. It is also worth adding to these exercises barbell exercises and mandatory push-ups.
How to pump a man's chest at home: a set of exercises
A man differs from a woman in his anatomical structure and endurance, so training for them takes place with higher intensity and weights. However, exercises for training the pectoral muscles are used the same, with only some features.
The simplest exercise is pushing up from the floor.
Push-ups replace the barbell bench press and ensure uniform development of the muscles of the upper body and the effect on the abdominal muscles. Today it is a whole range of different exercises:
- Simple push-ups that allow you to evenly affect and pump a lot of muscles: the muscles of the hands are involved, the upper part of the body develops evenly, the muscles of the press are exposed to active influence;
- Narrow push-ups: hands are placed on the floor so that the fingers are turned inward and touch each other. When the body goes down, it is necessary to touch the arms with the breast and stand in this position for a couple of seconds. The back must be flat and not bend;
- Push-ups on stools: a pair of stools is located across the width of the shoulders, and a bed or sofa is used to support the legs. Pushups are performed, only the depth of the deflection increases. If additional weights are necessary, then you can place a backpack with books or other heavy objects on your back. Instead of chairs, you can put a couple of piles of books ;;
- Push-ups with tilt forward: the legs in this exercise should be located above the head. To do this, you need to put the legs on a raised platform and just push out. The muscles of the upper chest, as well as the muscles of the arms, sway. Special attention should be paid to the setting of the elbows - they should be maximized to the sides so that the entire load falls on the chest muscles.
In addition to pushups, exercises with dumbbells are ideal for training the pectoral muscles. They not only bring a variety of sports routine, but also provide the load to all groups of pectoral muscles.
It is enough to have one set of collapsible dumbbells and not spend money on additional equipment. Exercises with dumbbells can be different:
- Dumbbell bench press: take a supine position, legs bent at the knees, arms with dumbbells extend upwards. While inhaling, slowly lower your arms down until your elbows touch the floor. Perform evenly and slowly, trying to breathe smoothly and calmly;
- Breeding dumbbells lying: the starting position, as with the bench press, but the hands with dumbbells should not be lowered down, but should be moved apart;
- French bench press: standing upright, take one of the dumbbell with both hands and place it behind the head. Slowly lower and raise hands;
- Deadlift: put your legs shoulder-width apart, take dumbbells and slowly pull them to your belt. The back should be arched in the back.
Training at home always requires more attention, since the technique of execution and breathing have to be monitored independently. However, this does not affect the result, so with due attention and constancy in a month you can see your body and changes in it.
Practical advice for last
Before training, it is necessary to carefully study the lesson plan and each exercise individually in order to perform all the exercises accurately and correctly. You can also:
- Check all equipment in advance so as not to injure yourself;
- Engage in comfortable clothes;
- Even indoors, always train in sneakers;
- Before any training, it is necessary to warm up, gently flexing the muscles before the start of power loads;
- Each exercise must be performed slowly, measuredly and in no hurry. You should follow the technique of execution, and not strive to finish the workout as soon as possible;
- You should not exhaust yourself too much, muscles tend to be injured as a result of intense power loads, so you need to give them time to rest and recover.
Work on yourself is always the most difficult, but at the same time the most enjoyable. After all, after a certain time, you can enjoy the results of hard work.
A few more effective exercises for the muscles of the chest - in the next video.
