To pump up the pectoral muscles at home, you need dumbbells and an inclined bench for bench press. First, let's figure out which dumbbells you need to purchase.
If you are a girl, you should be careful about pumping up your chest - first your chest will rise and it will look beautiful. This effect will be achieved due to the fact that the muscles will come in tone. Then they will start to grow.
And it may already be not so beautiful. Therefore, proceed depending on your goals: tighten or pump up. The weight of the dumbbells in your case will also depend on the corresponding goal.
For men, everything is simpler.
The more weight the dumbbell has, the better the muscles will grow. Therefore:
Remember to regularly lubricate the dumbbells to maintain threading.
There are many varieties of inclined benches of different price categories. Pay attention to the ease of changing the angle. We do not recommend taking shops where you need to unscrew and twist something. It is long and not always convenient. Moreover, once such a mechanism breaks down.
It is best to buy a bench where each corner is indicated by a locking protrusion on the bearing parts. Thus, you can quickly change the angle by simply rearranging the back from one position to another.
We will need 4 bench positions. Please note that the bench can be set at angles of 15, 30, 45 degrees to train different parts of the pectoral muscles. The fourth position is horizontal.
We also pay attention to the covering material of the bench. By the way, during training, we recommend putting a towel under your head so as not to damage the skin.
Since you are at home, you need to pay special attention to the warm-up. You can use the rope, or purchase an ellipsoid, exercise bike, treadmill. If it's expensive, running on the spot for 3-5 minutes is fine.
This is necessary to warm up all the muscles.
Then knead the joints of the neck, shoulders and arms. After this, you can proceed to the first warm-up approach.
Remember the golden one correctly! The first approach is a warm-up. It is performed with empty dumbbell barbells.
Starting with a working weight is a big stress even for hot muscles.
Set the bench in a horizontal position.
Nothing should hang. The legs are slightly apart and bent at the knees by 90 or less degrees. You must lie steady. Keep your weight close to your chest.
Vultures are located parallel to each other. Hands are slightly bent at the elbows.
When moving, the elbows go to the floor. Elbows cannot be turned up. Keep your arms slightly bent.
This is a classic pose to pump up the middle part of the pectoral muscles.
In one day, 2 distributions with different angles are allowed:
The higher the back is installed, the greater the load on the upper chest.
You need to combine these exercises, depending on how many times a week you plan to train. If twice a week, then the first training includes classics and wiring at 30 degrees, and the second - already wiring at 45 degrees.
In this case, you are not involved the bottom of the chest.
Unfortunately, at home it is very difficult to pump it. But we will try to help you in this matter.
The technique of the exercise for 30 and 45 angles will be similar, so we will describe it step by step for 30 degrees:
Remember the natural curves of the spine in the lower back and chest during exercise, shoulders straightened.
Technically, this option differs from the classic one only in the angle of the bench. The remaining points are the same.
The weight of the neck is usually from 1 to 2 kg, so for men should be hung as a warm-up also the easiest pancakes. Warm up weight should be 3-4 kg.
If your working weight is more than 15 kg per dumbbell, you should not take it immediately after the first warm-up. Take another approach (let there be 5 reps, not 10) with a weight of 8-10 kg. Such a "ladder" is necessary in order to prepare your muscles for working scales.
The musculoskeletal system of each person is unique. It is permissible for someone to take working weights right away, and someone will get injured after that.
We recommend that everyone warm up before the start of the exercise and before working weights.
To pump the pectoral muscles means to increase their volume, and not just strength. To do this, you need to train in a certain way. Remember that at home you will not be able to achieve special results without a bar and racks to it. Only dumbbells can do up to a certain point.
Then your muscles will need more exercise than dumbbells can give. To do this, you will need to perform a bench press. If there is no barbell, we will do a dumbbell bench press (about which, in fact, this article).
With a bench press of dumbbells, you can take much more weight than with a wiring. This is very good for muscles!
In order to pump up the pectoral muscle, we will exercise 2 times a week.
It is necessary to do 1-2 warm-up approaches 10 times and 2-4 workers for 8-10 repetitions.
If you decide to work "to failure" (this is the most effective method, but does not always work with dumbbells - the wrong weights), then do 8 repetitions. The last 2 repetitions should be given with great difficulty (by the way, this is an occasion to call a partner for insurance).
The dumbbell bench press, like the wiring, can be done in several positions, even at home. The principal advantage of the bench press is that you can pump up the bottom of the chest.
Let's start with this exercise option.
A bench for a bench press will not allow you to lie upside down, so you have two options:
Not every house has a Swedish wall, and it costs a lot. And the inclined bench for the muscles of the press will not be superfluous.
The technique of exercises for the first and second options will be one:
Now we take 3-5 kg.
The elbows go strictly down a trajectory perpendicular to the floor.
Well, if you can collect a dumbbell up to 40 kg. Then you can definitely build up your chest muscles. And behind them are the triceps of the hands.
Here we are helped by our favorite bench for bench press:
Hands are located at the same width as in the “upside down” version. The bench press at an angle of 30 and 45 degrees is performed in exactly the same way.
The bench tilt angle just changes.
When you work with light weights, insurance is not needed. But heavy - a separate conversation. There is no need for insurance for wiring. But for the bench - it’s very necessary.
Attention to the insurers:
In order to maximize the pectoral muscles, you need to alternate all of these exercises. Assume that you do not have a barbell, and you train only with dumbbells. We will proceed from this.
And do not forget to eat right, then exercises will yield results faster! Muscle needs a lot of protein, keep that in mind.
Consider common errors:
When we increase weight, the hand strives to bend to compensate for the weight gain. Keep track of this and bend your arms slightly.
Neither harm nor good. By the way, cheering!