Modern men often do not have enough time to visit the gym, but that’s no reason to sit idly by. Inflate the pectoral muscles at home is possible, the main thing – the right approach. How should it be? Let us consider in more detail.
The pectoral muscles are involved in many men movements. This – the so-called muscular support arms, so the force is arms, including efficiency and pectoral muscles. When extension of hands in front of him (in fact, with the direct impact) pectoral muscles are doing exactly half of work, 30 per cent of the added triceps, 20 – deltoids. The pectoral muscles are utilized in other power exercises: pull-ups and upheavals on the bar, push-ups, pushing hands.
Exercise 1 – Push-ups
Take the position of the stop on straight arms. The head come off or drop down. Keep it strictly to the line of the spine. Hands arrange a little wider than shoulder width. Please scroll down to the bottom position and then squeeze the powerful force ourselves to arms. In the upper position statically stronger pectoral strain to the “one-two”. Only then lower yourself to the floor. Do not straighten your elbows all the way! Keep them slightly bent. Keep the press busy. Do not “sag” belly!
Exercise 2 – Pushups head up
Set a bench and place your hands on the edge of a little wider than shoulder width. Bend your arms and lower yourself down until it lightly touches the seat rib feeding. Powerful squeeze yourself up.
Exercise 3 – Pushups head down
This is exactly the same motion as the conventional push with the difference that your toes not abut the floor surface and on the bench.
Exercise 4 – Push-ups with the knees
Take the position of the stop on straight arms. Under knees enclose something soft, such as gymnastic mat. Keep your back very straight. Taz come off up – torso with hips form a straight line.
Exercise 5 – Dips
Take the stop position on the bars (or alternatively between the two benches). From the starting position slowly descend down until the elbow bend angle reaches 90 degrees. (You should feel a good stretch in the triceps.) Efforts triceps squeeze the body up on straight arms. To use the maximum triceps, you need to keep the body completely straight throughout the repeat (if you are running on parallel bars, do not lean forward or backward). Try to keep your elbows close to the body. Do not spread them apart.
Exercise 6 – Push-ups on the simulator Peck-desks
Adjust the height of the seat or arms simulator Peck-Deck so that when you take the handles, upper arms were on the same level with the shoulders and forearms and elbows tightly pressed against the thrust pads for hands. Sit up straight and be forced back and head to the back of the treadmill. Stand with your feet wider than shoulder width so that the feet were strictly under the knee angle at the knees straight. On the inhale pinch stops for hands in front of chest. Breathe out when overcome the most difficult portion of the movement. As soon as possible will reduce your elbows close to 1 – 2 seconds pause, and try harder to strain chest muscles. Just relax your chest muscles and let the handles gently dissolve elbows until until they are in line with the shoulders, or slightly behind. After reaching the lowest point, stop and re-pinch elbows.
Exercise 7 – Breeding dumbbells lying
Lie on a flat bench with a dumbbell in both hands. Place the dumbbells on the upper thighs. Palms send to each other. Then, using the hips, lift the dumbbells up. Raise them one by one and keep in front of you at shoulder width apart, palms facing each other. Squeeze the dumbbell, but not completely – leave your arms slightly bent. This is your starting position. Secure hand bend angle (this reduces the load on the biceps), and then, the broad movement lower the arms to the side until you feel tension in the pectoral muscles. This movement is performed on inspiration.
Exercise 8 – Chest Press sitting in the simulator
Adjust the height of the handles so that they are at shoulder level or slightly below. Sit up straight and be forced back and head to the back of the treadmill. Stand with your feet wider than shoulder width so that the feet were strictly under the knees. Grasp the handle grip on top of the shoulder width or slightly wider. This starting position. On the inhale squeeze the handle on the chest. Breathe out when overcome the most difficult portion of the motion or when fully straighten your arms. At the top point make second pause and slowly return the handle to its original position. Once the handles come close to the chest, do not stop immediately press the handle on the chest.