Here are the 8 best exercises to build pectoral muscles at home or at the gym. This 8 exercise includes many bodyweight and equipment workout.
Modern men often do not have enough time to visit the gym, but this is no reason to sit with folded arms. Pumping pectoral muscles in the home is possible, most importantly, the right approach. What should it be? Let’s consider more in detail.
The pectoral muscles participate in many movements of the man. This is the so-called muscle support of the hands, so the strength of the hands is, in part, in the efficiency of the pectoral muscles. When the arms are straight in front of you (in fact, when struck directly) the pectoral muscles make exactly half the work, 30 percent adds triceps, 20 deltoid muscles. Thoracic muscles are also used for other strength exercises.
The article examines the main exercises for inflating the muscles of the chest. Perform exercises, to strengthen the muscles is possible both at home and in the gym. Performing simple exercises 3 times a week, after a month you will get the result. The maximum result can be achieved if you do 4 sets of 7-12 reps with regular training.
Exercises to build pectoral muscles
The muscles of the chest are one of the most important muscles of a man. Therefore, you need to approach their development correctly.
Take the position of the abutment on the right hands. Do not tilt your head or lower it. Keep it strictly on the line of the spine. Brush your hands a little wider than your shoulders. First, go down to the bottom position, and then with a powerful effort, squeeze yourself into straight hands. In the upper position, statically tighten the chests to the “one-two” count. Only then go down to the floor. Do not straighten your elbows until it stops! Leave them slightly bent. Keep the press tight. Do not allow the “sagging” of the abdomen.
2. Push-ups upside down
Set the bench in front of you and put your hands on its edge slightly wider than the shoulders. Bend your arms and drop down to lightly touch the ribs of the seat with your chest. Powerfully squeeze yourself up.
3. Decline Push-ups downward
This is exactly the same movement as normal push-ups, the difference is that your socks do not rest on the floor but on the bench’s surface.
Brushes should be placed slightly in front of the shoulder line. This does not affect efficiency, but it will help balance in the starting position.
4. Push-ups from the knees
Take the position of the abutment on the right hands. Under your knees lay something soft, like a gymnastic rug. Keep your back straight and straight. The pelvis does not bully up the trunk with the hips forms a straight line.
5. Push-ups on the uneven bars
Take the position of the stop on the uneven bars (or alternatively between the two benches). From the starting position, slowly drop down until the elbow bend angle reaches 90 degrees. (You should feel a good stretch in the triceps.) Strengthen the triceps squeeze the body upon the straight hands. To maximize the use of triceps, you must keep the body absolutely straight throughout the repetition (if you work on uneven bars, do not lean forward or backward). Try to keep your elbows close to your torso. Do not put them aside.
6. Chest fly
Adjust the height of the seat or arms of the Pec-Deck so that when you grab the handles, the upper parts of your hands are flush with your shoulders, and your forearms and elbows are snugs against the stiff hand cushions. Sit flat and press your back and head against the back of the simulator. Put your feet wider than your shoulders so that your feet are just under your knees an angle in your knees straight. On inspiration, remove the palm rest in front of the chest. Make an exhalation when you overcome the most difficult part of the movement. As soon as you bring your elbows as close as possible, pause for 1 – 2 seconds and try to strain your chest muscles even more.
Slightly relax the muscles of the chest and let the arms smoothly dilate the elbows until they are on the same line with the shoulders or just behind the back.Having reached the bottom point, stop and re-open the elbows.
7. Dumbbell fly
Lie down on a flat bench with dumbbells in both hands. Place the dumbbells on the top of the thighs. Place the palms facing each other. Then, with your thighs, lift the dumbbells up. Raise them one at a time and hold them in front of you on the width of your shoulders, your palms facing each other. Squeeze dumbbells, but not completely leave your hands slightly bent. This is your starting position. Fix the angle of the fold of the hands (this reduces the burden on the biceps), and then, with a wide movement, lower your arms to the sides until you feel the tension in the pectoral muscles. This movement should be performed by inhalation.
Advice: remember that during the movement the folds of the hands remain fixed, only the shoulder joints move. Strengthen the muscles of the chest, return your hands to their original position and exhale. Tip: the reverse movement follows the same path. After a second pause, repeat the movement as many times as necessary.
8. Chest press in the sitting simulator
Adjust the height of the handles so that they are at shoulder level or slightly lower. Sit flat and press your back and head against the back of the simulator. Put your feet wider than your shoulders so that your feet are under your knees. Grasp the grip with the grip on top of the width of the shoulders or slightly wider. This is the starting position. On inhaling squeeze the handles from the chest. Exhale when you overcome the most difficult part of the movement or when you completely straighten your arms. At the top, take a moment’s rest and smoothly return the handles to their original position. As soon as the handles approach the chest, do not stop immediately press the handles from the chest.
Tips to remember
- The wider the grip or the distance between the arms, the more the external muscles of the chest are activated. Therefore, beginners are advised to take a grip at a narrower, but not too narrow, because with a narrow grip in the work will include more muscle triceps than the pectoral muscles. The optimal grip or width of the support is slightly wider than the shoulders.
- The higher the arms above the head when performing press or push-up, the more the upper pectoral muscles are involved. For beginners, the upper section, as a rule, is worse than the lower one, because in everyday life we work little with our hands above our heads, so it is necessary to include in the complex of push-up exercises with the emphasis of the hands just above the level of the clavicles.
- We squeeze hands smoothly, unclench sharply. Better ratio the expansion of the hands is twice as fast as compression.
- The maximum efficiency of push-ups is when the legs are above the head.
- Watch your breath, it’s very important. Exhale do with the greatest effort, inhale with the greatest relaxation, that is, when squeezing, inhale while moving down, exhale forcefully while moving upwards. In general, this rule is valid for all strength exercises.
- Let the muscles rest. With a strong physical load, the muscles do not have time to rest for a day, do it every other day. Do not be afraid of pain in the muscles after training, it will soon pass if you do it regularly. The pain in the muscles after training is evidence that they are growing.
- Eat more protein foods: nuts, cheese, meat, eggs, beans, as well as fruits and cereals. Try to find time for proper rest, because without rest muscles cannot fully develop.
- One of the tips was about stretching the pectoral muscles. One hand pull out to the side and grab the bar, and slowly bend the case in the opposite direction. The main thing is that it does not hurt. Then stretch the muscles on the other side.