How to pump your chest: universal exercises for home and hall

Beautiful pumped relief muscles of the chest - the secret desire of many men. But when the guys start playing sports, they are disappointed. Muscles do not grow, training does not bring benefits ... Classes with a set of simulators in the hall, too, are unsuccessful. But let's remember what are you waiting for when you go to the rocking chair? Do you want to find out any super-way of how to pump up your chest without making any effort and wasting no time. In fact, only two basic exercises will help to achieve a decent result, which must necessarily be present in the training program. We will discuss them below.

How to pump up your chest with dumbbells

In order to perform exercises with this sports equipment, you will need only a bench and dumbbells. One of the most common techniques in which both the biceps and the chest works is a bench press of dumbbells . Lay down on the floor or on the bench, hold the shells in your hands in front of you. Take your elbows out at right angles. Exhale and raise your hands up, holding them straight. This is a classic exercise for those who want to know how to pump up breasts using force wrenches. Moving from light scales to more serious, you will repeatedly work out your muscles of the chest and biceps. Before moving on to another exercise, allow yourself a minute rest. Break can be 2 minutes, if you were engaged with a large scale.

The second exercise: the cultivation of hands with dumbbells lying down. Lie down on the bench, take the shells and make smooth movements, spreading your arms to the sides and connecting them at the top in front of the chest.

How to pump up your breasts with push-ups

This is usually the very first way that all athletes resort to. Indeed, push-ups - this is a very necessary exercise, if you are thinking about how to pump up the chest at home. Learning the simplest technique will not be difficult, and a person can start working on his body, regardless of the weight category and other skills. Different types of push-ups force different groups of muscles to work, and not only breasts. So thanks to them you will create a beautiful relief quickly and will be able to see the first result in a couple of weeks of regular training.

You should know that these simple techniques most effectively develop the muscles of the chest, and do not forget to work them out in the hall or at home. This is the basis that will make it clear even to a beginner athlete how to pump up a breast.

The secret of training: how to avoid premature fatigue?

There is a small but important nuance in breast training . Many exercises for the development of the muscles of this group also involve the triceps muscle, which is responsible for the removal and bringing of the hands. And, for example, when you unbend them in push-ups or bench presses, this little muscle is very tired when the pectoral muscles are still "fresh." Hence the situation arises when the hands can not already raise a large weight, and the breast is not fully involved. To correct this defect easily: you must first load the pectoral muscles so that they are tired on a par with the triceps. There are exercises in which the extensor muscle is not involved, while the group we need will work. For example, this is the reduction of hands on the simulator, the dilution of hands with dumbbells in the sides (lying down).