How to pump chest muscles at home

To pump up your chest muscles, first defined with training schedule. For a good set of muscles, you need a permanent schedule. Conscribe a training program. It consists of periodicity: with a crayler in the portfolio, the occupation is only with its weight. As well as mode. Observe it strictly, otherwise the set will be insignificant.

1

Training program to pump chest muscles

Detach a significant part of the warm-up time. It is enough to recall the physical culture.

Push up from BRUSEV

Basic exercise for breast muscles. Perform an average pace, feel good in the thoracic muscles, the elbows do not closer. Make 3 approaches to a feeling of burning, failure.

Floor pressing

For diversity you can apply. Change the arrangement of the hands to load different chest areas. Perform 3-4 approaches to failure, burning.

Push up from elevation

Isolating for breasting muscles, due to the big amplitude, significantly loads them. Pick the optimal elevation. Perform 4 approaches to failure.

Push up with raised legs. Emphasizes the load on the top of the chest muscles. Forms chest. Make 5-6 approaches to failure.

Push up from the horizontal bar

Basic exercise on the upper shoulder belt. Sunday slightly below the horizontalist. Making 4 approaches to 8-15 repetitions.

Do not wait to start training? A couple of minutes. Observe the correct mode. Tell me there is no alcohol, it only destroys the muscles and removes useful substances from the body. Eat a sufficient amount of protein and sleep at least 8 hours per day.

2

Example program to pump up breast muscles

Monday:

• Push up from BRUSEV - 3 approaches to failure.
• Pressing from the horizontal bar - 4 approaches 12 times.
• Break between approaches and exercises 60 seconds. At the first training session - 1.30-2.

Wednesday:

• Pressing from the floor with a wide hand set - 4 approaches to failure.
• Push up from elevation - 4 approaches to failure.
• Push up with raised legs - 4 approaches 12 times.

Friday:

• Pressing from BRUSEV 4 to 12.
• Push up from hill 4 to 15.

The above are examples of training split. After a 3-week cycle, change the exercises. Do not forget to stretch.

All individually, alternate exercises and gradually increase the load. Do not forget about full nutrition. And remember - you can always pump out everywhere.