One of the indicators of a beautiful male figure - pumped up pectoral muscles. To develop it as much as possible without special equipment at home is simply impossible. However, if you try, then the shape of the breast can be hone and correct, and also make the muscles strong and attractive. To do this, you need to perform a special set of exercises.
How to pump up the sternum muscles of a man at home
Not all representatives of the strong half of humanity manage to allocate time for visiting gyms. This can happen for the following reasons: a tight working schedule, the presence of a second profession, caring for children or elderly relatives. Therefore, many men try to make their figure more attractive at home. It is difficult to pump up the sternum musculature, but if you know the technology of doing several exercises, then in a few months you can see the first results.
Complex of exercises for pectoral muscles for men at home
Training for development of the sternum consists of a series of exercises that need to be performed consecutively a certain number of times. Pumped can be using the weight of both your own body( push-up), and special projectiles - a dumbbell. The most effective results will help to achieve the bar, but not all have the opportunity to use it in the domestic plan. All exercises can be found in articles on sites dedicated to bodybuilding.
It is not easy to pump pectoral muscles at home to a man, but if you show zeal, soon the figure will get the desired look. It is necessary to work out in strict regime( at least 3 times a week), while eating properly( mainly protein food).Before pumping the muscles of the sternum to a man, it is important to know a few basic rules:
- With push-ups and dumbbell presses, use a wide grip. The bigger it is, the better will be the external borders of the musculature of the sternum. Narrow grip is used to strengthen the triceps.
- Keep an eye out for breathing - this is an important element of training. The system is as follows: exhale at maximum effort, inhale with relaxation.
- Be sure to rest for a day or two between training sessions. Daily classes lead to the formation of micro-traumas in the muscles of the chest, which do not have time to heal in a day.
- Observe the safety precautions: do not overdo it, do not overstrain the muscles, carefully handle the projectiles.
Basic exercises for the muscles of the sternum for men
Representatives of the stronger sex guess at the question: "how to pump the muscles of the sternum to a man at home?"In fact, everything is simpler than expected. The basic exercises include push-ups, but not simple, but special ones. They are divided into several types( execute 3-4 times for 10-15 repetitions each).Basic exercises for pumping the pectoral muscles for men:
- Without additional items. Take the emphasis lying on your right hands. Do not lower your head too low and do not bully her high. Brush your hands a little wider than your shoulders. Slowly sink to the bottom position, and then jerk up your torso up. Elbows to the stop do not straighten.
- Head down with a bench. Exercise is like a normal push-up, you just need to place your legs above the level of the head. Lower slowly, rise a powerful jerk.
- Explosive push-ups. Take a horizontal rack on your hands. Slowly lower your body to the floor and sharply turn up so that you can touch each other's hands( cotton) while you are at the top. This complex exercise is performed in two sets of 8-10 repetitions.
Exercises for pectoral muscles for men with dumbbells
These projectiles are the most necessary elements for home workouts. They will not give the maximum effect, unlike professional simulators, but the visible shape of the body will be acquired. Affordable sports equipment has a number of significant advantages: dumbbells are inexpensive, allow you to perform weighted workouts at home, and, unlike the bar, the shells have two independent weights. The last fact suggests that in the class includes a group of small muscles-stabilizers, helping to keep weights. So, how to pump the muscles of the sternum to a man with dumbbells:
- Press on the surface with a horizontal plane. Lay down on a bench, lifting your hands over your head with dumbbells. Hands and shoulders must be at right angles. On inspiration slowly lower the shells to the level of the sternum. Hold for a few seconds and, exhaling, push the gravity to the initial position. Carry out the required number of repetitions.
- Press under the slope. Place on the bench so that the head is located below the level of the pelvis. Dumbbells hold in your hands on your chest, while placing your elbows at an angle of 90 degrees. Use the same technique as in exercise number one.
- Dilution on the sides of dumbbells. A simple exercise, which is actively used by women. You just need to lie down on a horizontal bench, raise your dumbbells above yourself, while slightly bending your arms in the elbows. Inhaling, slowly spread the shells to the sides. Watch the work of the shoulder joint. Observe the trajectory, return the projectiles to the initial position.
The best simulators for pectoral muscles for men
The best simulator for the sternum is the bar. The bench press of this projectile shows high results in pumping the upper part of the torso. Another simulator used in the gym is a butterfly. It helps to work the inner edge of the muscles of the chest. The last equipment that can be used in the hall is a crossover. This is one of the effective simulators for increasing the amount of muscles and increasing the strength of the sternum.