Workout for men to pump pectoral muscles

Workout for men to pump up pecs

A professional trainer shares exercises that will be a great addition to your workout plan.

Bulging and well-defined pecs are an essential part of any athlete’s image. A beautiful detail of our bodies that can be difficult to achieve.

professional trainer

I train intuitively, I don’t have any clear program, I do everything according to my mood.

Arm extension from the lower block

• Stand sideways to the block.
• Grab the handle of the block with the hand closest to it. The arm is pulled sideways and slightly downward.
• From this position bring the arm to the center axis without bending the elbow.
• Return the arm to the starting position without jerking.
• Pulling is done not with the hand, but with the inside of the elbow, as if pressing it to the center.
• During the exercise you can move your body slightly in search of the most successful position.
• The fingers of the free hand can be placed on the pectoral muscle that is working at that moment.

Do not: slouch, bring the shoulder forward, pull the weight with the hand. Also do not pull the cable not to the central axis, but upwards, as this will transfer the load to completely different muscles.

Angled dumbbell press (30°-35°)

• Sit on a banquette with an inclined backrest, rest your feet on the floor.
• Take a dumbbell of equal weight in each hand.
• Put the dumbbells on your knees and lean back with the dumbbells in your hands by pushing with your legs.
• Arms with dumbbells spread apart at chest level. Bend at the elbows.
• From this position press the dumbbells up, bringing them together at the highest point.
• Pöörduge tagasi lähteasendisse.

After finishing the approach, turn the dumbbells around and place them first on your knees, as you did in the beginning, and only then on the floor.

Bringing arms together in the trainer (“Butterfly”)

• Sit on the trainer, put your hands on the handles from different sides.
• Rest your back on the back of the machine, feet on the floor.
• Bring straight arms together.
• When bringing them together, do not pull the handle of the machine to the center, but try to bring the elbow.
• Return the arms to the starting position.

Do not: pull the body away from the back of the machine, pull the weight with the hands.

Training is over.

For detailed performance of the exercises, see the video on “Championship”.

Allikas: MuscleRussia.