How to pump up pectoral muscles fast? 5 effective exercises for men

How to pump up pectoral muscles fast? 5 effective exercises for men

The main task during training is to make the muscles burn, not to squeeze out as much weight as possible.

An athletic torso makes a man’s figure more aesthetic. Some people immediately run to pump abs to achieve cubes, but a beautiful male figure is also achieved by pumping the chest. This muscle group is considered one of the largest in the human body. And large groups tend to grow faster.

The shape of muscles is determined by genetics. To achieve the desired result, you will need to build the right training. After all, the main task during training to increase muscle mass is to make your muscles burn, not to lift weight by any means. If you don’t control your movement technique, other muscle groups will take up some of the load.

Fitness trainer

Muscles don’t see the difference between a wide variety of exercises. It doesn’t make sense to change your workout routine every workout to “shock” them. Pick a few exercises for the lower, middle and upper chest segments and maximize the feeling of how the muscles work. Master the correct technique and train by varying the weight of the weight, the number of repetitions, the amplitude of the movement and the resting time.

An effective workout for developing powerful chest muscles

Push-ups with a rubber band

Technique

• Keep the body torso straight. Neck, back and hips are on the same line. Legs together.
• Distribute the load on the entire surface of the palms and fingers.
• Elbows slightly pressed against the body.
• Slowly lower to a 90° angle at the elbows.
• Exhale powerfully as you reach the top point.
• Do not straighten elbows to the end.

Perform three approaches of 15 times. Rest between approaches – a minute.

Bench press on a horizontal bench

Technique

• Press the shoulder blades to the bench.
• Put your feet on the floor, pressing the foot tightly.
• Take the barbell a little wider than your shoulders so that it is above your collarbones.
• Slowly inhale and lower the bar to the middle of the chest, bringing the shoulder blades together.
• Exhale powerfully as you lift to the top point.

Perform three approaches for 8-12 times. Rest between approaches – a minute.

Bench press at an angle of 30°

Technique

• Press the shoulder blades against the bench.
• Put your feet on the floor, pressing the foot tightly.
• Take the bar wider than your shoulders so that it is above your collarbones.
• Slowly inhale and lower the bar to the upper chest, above the nipples, bringing the shoulder blades together.
• Exhale powerfully as you lift to the top point.

Perform three approaches of 8-12 times. Rest between approaches – a minute.

Push-ups on the bars

Technique

• Firmly grasp the bars, the body should be level. Neck, back and hips are on the same line. Legs together.
• Slowly lower to a 90° angle at the elbows and slightly lean forward. Elbows point to the sides.
• Exhale powerfully as you reach the top point. Do not straighten elbows all the way.

Perform three approaches of 10 times. Rest between approaches – a minute.

Dumbbell curls and dumbbell curls

Technique

• Press the shoulder blades to the bench.
• Put your feet on the floor, pressing the foot tightly.
• Raise the dumbbells up so that they are above the chest.
• Slowly inhale and lower the dumbbells with your arms slightly bent at the elbows.
• The elbow should not go below the shoulder.
• Powerfully exhale and bring the dumbbells together at the top point.

Perform three approaches of 8-12 times. Rest between approaches – a minute.

These tips will help to form developed chest muscles and achieve high strength results.