How to properly press to pump pectoral muscles without a bar?

Developed and pumped muscles of the chest form a manly silhouette and determine the physical development of a man. Push-ups are considered the most simple and accessible exercise, because they use only the weight of their own body. Many newcomers in sports are concerned with the question of how to properly press to pump the pectoral muscles?

The classic version of push-ups starts with the right rack: hands on the width of the shoulders, the back is even, the waist is neutral, the palms are parallel to the body. When lowering to the floor, you must keep a straight line from neck to toe, try to touch the chest of the floor. Elbows should be directed to the sides and form an angle of 45 degrees with bending. The classic way of push-ups evenly loads all the muscles of the chest, triceps, front deltas, loins and muscles of the press.

The first time is spent learning how to properly press. The complexity of the exercise is due to the fact that the athlete has to raise 75% of the body weight. After mastering the technique, you can begin to work out basic types of push-ups 2-3 times a week, doing 10-15 repetitions and resting for a minute between the three approaches:

1. Wide setting of the hands influences the nasal pectoralis muscle, especially on external areas.
2. Putting hands close to the body and drawing the bent elbows strictly back is called a "grasshopper" and affects the middle regions of the pectoral muscles.
3. A narrow setting of the hands is well loaded with internal bundles of pectoral muscles, which many bodybuilders do not receive enough attention.

Approach to the question of how to properly push up to pump the pectoral muscles, it is necessary with imagination: for example, to move your hands for a thorough workout of the musculature.

When the basic types of push-ups become easy, the time of complications comes. To understand how to press on the pectoral muscles more effectively, you need to understand one thing - push-ups are the opposite option of bench press. By placing a bench or a stack of books under your arms, you can load the lower part of the pectoral muscles. Legs raised on the elevation, make the upper part of the muscles work. The delay of one leg in the air also increases the load. When performing modified exercises, you need to strictly follow the technique - to know how to properly press. To pump pectoral muscles, athletes are advised to put brushes and feet on benches or chairs, which allows you to stretch the pectoral muscles and form their outer contours. Similarly, push-ups on the medical ball, put under one of the palms. Deep muscle training is assured.

Plyometric push-ups are complicated by a jump on hands. You can jump on the spot, making a clap, or move the palms from the floor to the elevation and back in flight. Dynamic loads promote rapid muscle growth.

Advanced athletes help each other and suggest how to properly push to pump the pectoral muscles in the lagging areas, watch the muscle tension during various exercises. Remember that training can always be complicated: take as a burdening a backpack with books, just push one arm, use dumbbells or dumbbells.