How to pump up pectoral muscles very quickly. 4 effective exercises from the trainer

How to pump up pectoral muscles very quickly. 4 effective exercises from the trainer

You’ll need about 30 minutes for the workout.

fitness trainer

How to pump pectoral muscles quickly? What to pay attention to during the workout?

Today we will understand how to pump the upper and lower part of the pectoral muscles with the help of simple exercises that are available to everyone. We will be based on scientific research.

Our goal is to increase the volume of muscles and make them more relief. It is important to control the technique of movement. It is necessary to achieve a state of burning in the muscles, not to lift as many kilograms as possible or do more repetitions. So you risk redistributing part of the load to other muscle groups, and the chest muscles will remain untreated.

Push-ups from the floor

Technique

• Stand at a lying down position. Keep the body torso straight. Neck, back and hips are in line. Legs together.
• Distribute the load on the entire surface of the palm and fingers. Elbows slightly pressed against the body.
• As you inhale, lower yourself to a 90° angle at the elbows.
• Exhale and rise to the top point by extending the elbows.
• Do not straighten the elbows to the end.

Perform three approaches of 10-15 times. Rest between approaches – one to two minutes.

Push-ups head down at an angle of 30 °

Technique

• Stand on the platform so that the legs were above the head.
• On the inhale smoothly lower to the floor.
• On exhalation push up powerfully.
• Fix and repeat the movement.

Perform three approaches for 10-15 times. Rest between approaches – one or two minutes.

Bench press on a horizontal bench without a leg rest

Technique

• Lie down so that the barbell is on the racks above the eyes.
• Press the shoulder blades against the bench, shoulders fixed.
• Put your feet on the bench. You don’t have to push down. Feet only keep the balance of the body.
• Take the barbell a little wider than the shoulders, the projectile is above the collarbones.
• Slowly on an inhalation lower the bar under the nipples, bringing the shoulder blades together. The shoulder blades and head are pressed against the bench.
• Exhale forcefully as you lift to the top point. The movement of the barbell goes diagonally from the nipples to the full straightening of the arms.

Perform three approaches of 10-15 times. Rest between approaches – one or two minutes.

Bench press with the barbell lying on the bench at an angle of 30°

Technique

• Press the shoulder blades against the bench.
• Put your feet on the floor, pressing your feet tightly together.
• 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 10-15 times. Rest between approaches – a minute.

Include these exercises in your training plan and do not forget about healthy nutrition and quality recovery.

There is a raffle in the Lifestyle Telegram channel – follow the link and win a free squash training session! The winners will be announced on May 25.