How to pump pectoral muscles? This question worries many athletes

To date, there are many techniques that describe in detail how to pump pectoral muscles. It starts with the simplest basic complexes that will systematically merge into the working rhythm and gain the necessary muscle mass for transition to more complex exercises and work with burdening.

The traditional basic complex, which describes how to pump pectoral muscles, includes up to five exercises. Such exercises include: push-ups on the ball, bench press on the inclined bench, wiring, or dumbbell press in the prone position, dilution under slope, push-ups on the asymmetrical support. It is worth noting that each exercise consists of four approaches for experienced athletes and two approaches for beginners. The number of repetitions for each approach is up to fifteen times. This number of repetitions will make the pectoral muscles relief.

There are many exercise systems for those who are interested in how to pump pectoral muscles with push-ups, using dumbbells, using a barbell. Despite the fact that all these exercises are fundamentally different in terms of the amplitude of movement, the effect on muscles and many other parameters, they have much in common. In addition to the fact that they are all aimed at developing the pectoral muscles, each of them needs the maximum amplitude, that is, if we swing on the triceps bars, then to load it, you can descend to the right angle, with the chest all the way around, Stop. Similarly, in the bench press, during breast development, it is necessary to touch the barbell with it, while it is important to hold the projectile at the touch point for two seconds. With push-ups on the high support, the situation is the same, there must be a deflection below the level of the brush on the support.

If you ask an experienced athlete how to pump the pectoral muscles, then he will certainly recommend you start with a warm-up approach in each exercise, then do two basic approaches and in the end one approach with the maximum possible number of repetitions.

When athletes swing the press, incidentally they begin to worry about the question of how to pump down the oblique abdominal muscles. The pumping of this group of muscles is aimed at emphasizing and highlighting the waist, and also to strengthen the press.

Starting to work out the oblique muscles of the abdomen also costs with basic exercises. Following the correct technique, for the beginning it is necessary to lay down lying on a floor and to bend feet in the field of a knee joint. Then you need to turn slightly to the side, so that the knee touches the floor. After this is done, one hand should be wound behind the head, and the other should be put on the thigh. Next, you need to take a light breath, hold your breath, stretch the oblique abdominal muscles and try to form in half, while directing the head and shoulders should be strictly forward and up. After the shoulder on which you occupied the starting position, begins to rise above the floor by two centimeters, you need to exhale and return to the starting position. After completing all the planned repetitions in one direction, you need to turn to the other side and perform the same exercise. It is very important that throughout the exercise your hips are turned at an angle of 90 degrees relative to the torso.

How to pump the back muscles? This question is asked by many beginners. For these muscles, there is no better exercise than deadlift. It allows you to achieve a thickening of the muscles of the upper part of the dorsal column. It is very important that the deadlift contributes to the expansion of the dorsal muscles. For the lower part of the post, the deadlift is also an effective exercise that helps to tighten the muscles of this group.

In order to pump your back, it is worth practicing and pulling the bar into the abdomen. This exercise is performed in a slant, a narrow and medium grip, which allows you to force the load on individual groups of dorsal muscles. The main goal of the exercise is to put additional strain on the lat, rhomboid and trapezius muscles of the back.