How to pump pectoral muscles: useful tips for beginners
Breast muscles are among the most massive and significant in our body. Someone trains these muscles in order to take big weights on the bench press, someone just wants to have big pectoral muscles. All professional builders pay special attention to them, devoting a whole training day. How to pump chest muscles and what exercises are best to do? Today we will give this topic a whole article..
In how to properly pump the pectoral muscles, the base will help us to understand, namely the bench press. This is the first and most basic exercise that you need to perform so that your breasts grow. Without it, nowhere. The bench press effectively works out the middle of the chest, triceps, and even shoulders, gives a static load on the legs and the press. It should be performed on a vertical bench, lying down in such a way that the back was arched (the loin and shoulder blades lie on the bench).After the bar has been removed from the racks, the blades must be reduced and no longer moved by them. The shell begins its movement from the top point, until it touches the middle of the chest. After a short pause, you need to exhale to bring the bar to its original upper position. In no case can not tear the buttocks and lower back from the bench and lift the foot. It is fraught with injuries. But when answering the question of how to properly pump the pectoral muscles, it is impossible to speak strictly about their middle, because there are still upper and lower parts of the chest. The ideal exercise for the bottom of the chest - bench press tilted. In many modern gyms, there are special sun beds specifically for this. The equipment and actions are absolutely identical to the usual bench press, only the legs are no longer on the floor, but are attached to the lounger, the upper part of the torso is tilted down, and the bar is lowered onto the lower part of the pectoral muscles. Exercise on the upper part - press 45 degrees. Among other things, it effectively pumps the shoulders. The starting position is sitting, the body is slightly tilted (45 degrees), the barbell rises above itself and falls directly on the very top of the chest, thereby turning the muscles into active work.All these 3 types of presses are an excellent help and a basis for answering the question of how to properly pump the pectoral muscles.
Pectoral muscles can also be trained with other projectiles. After the basic exercises, it is advisable to do some isolating. How to shake muscles with dumbbells? First, with them you can perform bench press, and, secondly, - wiring. These are two very useful exercises that effectively finish the chest. The first option is the same as with the barbell. The difference is that the exercise with dumbbells is insulating, which means that it works more individually and deeply through the pectoral muscles, in which case it is an excellent option to beat them to the limit.
The second option will tell us how to properly stretch the muscles of the chest. Whenever possible, you should try to relax and stretch your muscles after all the various loads. Routing - a great option to complete the training of the pectoral muscles. Lying down with dumbbells. Starting position - arms straightened, brought together. Then you need to slowly spread your arms to the sides, while slightly bending them in the elbow joints.The layout is a great finishing exercise on the chest. All of the above options are absolutely effective. Doing them, you should no longer have the question: "How to pump chest muscles?" The main thing is the right technique, and big weights will come with time.