HOW to Pump the PECTORAL MUSCLES? Оf Course for the gym is not a problem, because there is special equipment, barbells, dumbbells, benches, vultures, racks and more. But at home we have all this stuff, more often if there is a pair of dumbbells and a barbell. Accordingly, if our goal is to build muscle chest at home, we need such shells as: BARBELL OR DUMBBELL + weights (in order to be able to use load progression, regularly to increase weight).
We are not going to consider the option when you have a bench at home and bench press and barbell, and a bunch of collapsible dumbbells. This infa for people who do not have all this in the Arsenal. Now we consider the minimum equipment that will help to pump up the chest muscles at home.
1.Collapsible dumbbells (ie collapsible so it was possible to adjust the weight, starting with 5-10 kg and ending with 30-40 kilograms). If there is no more money, then by and large nothing more is needed. With these collapsible dumbbells you will be able to perform various exercises for the development of pectoral muscles, such as: bench press dumbbells, dumbbell layout lying. You can experiment to press on the floor, or to substitute a stool to lean on her shoulder blades and the top of the back, and the legs bent at the knees and rest on the floor and perform iMovie movement. Those who have no problems with imagination will find a way out, something will come up. You can put some kind of Board (see ETAC 20) to take this Board and obliquity on the bed (will be kind of incline bench) and perform presses.
2.If you have the opportunity (financial) the next thing you need to buy is a complex Swedish wall (IE horizontal BAR-BARS). Now we are important BARS. Because this simulator is not so expensive, but it is incredibly effective in terms of the growth of strength and muscle mass of the chest. And if complex the you have emerge opportunity push-UPS from bars, to do press, to be tightened). Therefore, I recommend you to pay attention to the Swedish walls.
3.Well, the last thing, again, if you have the opportunity it is worth buying a regulated bench. This device will help you comfortable to exercise, to change the angles of the loads (for chest muscles this is very important) + can train many more muscle groups (the press, various presses, push-UPS from the bench at the stop, do the cravings in the slope of dumbbells with an emphasis in bench) in General, the presence of fancy projectile that is certainly worth a purchase. That's all, friends. All you need is a collapsible dumbbell (weighing 10 to 40kg), bars (ideally Swedish wall) and an adjustable bench. The most important thing is of course collapsible dumbbells. Because we can not buy Olympic vulture and pancakes for him, for many reasons (no money, no space or something else), we need an alternative and this is DUMBBELLS!
Before I paint you a complex, tell you about the basic rules that I took into account in writing programs:
The following order of exercises: start with the more complex (heavy) and finish more simple (light). Cm. below should come the first exercises.
The first exercise to train at home will be one of two possible: dumbbell bench Presses or BARS.
If you have no bars, and there is heavy dumbbells valsti with presses dumbbells lying down.
If you do not have heavy dumbbells, start training with the BARS.
Do about 4-6 working approaches for 6-12 repetitions. But before the workers, do not forget to perform warm-UPS with light weights for 10-20 repetitions.
Pick up weight (weights dumbbells) so that muscle failure occurred within 6-12 reps. If you have been able do more 12 times, weight for you a small, is worth increase weight dumbbells (otherwise growth not will).
Training program
Dumbbell bench press 4-6x6-12 reps
Push-UPS on bars 4-6x6-12 repetitions
Wiring dumbbells lying 4x6-12 reps
Either that
Push-UPS on bars 4-6x6-12 repetitions
Dumbbell bench press 4-6x6-12 reps
The layout of dumbbells lying 4x6-12 reps
Either that
Push-UPS on bars 6x6-12
Bench press dumbbells 8x6-12
Either that
Dumbbell bench press 6x6-12
Push-UPS (with doppl.weight) 5-6x6-15
Wiring dumbbells lying 4-6x6-12
Again, I remind you that after training, be sure to take time to stretch the muscles. It is necessary to perform stretching slowly, trying to relax the muscles as much as possible, it is important to pay attention to your breath - free inhalation and exhalation. All health and strong muscle inflammation!