If you don't have time and money for a gym? Then find out in 5 minutes how to build pectoral muscles without leaving home, devoting only 20 minutes 2 times a week. The question of how to pump up breasts at home in 1 month is very controversial and relevant for many. Opponents of training at home place the main emphasis in their arguments on the lack of professional equipment, the presence of a large number of factors distracting attention from the training process, etc. Let's see if it is possible to build chest muscle mass at home.
It should be admitted that many athletes started with home training. There can be many reasons for this, and we will not dwell on them. But we repeat that many athletes who later became famous began their sports career at home. Of course, then they continued the training in the gym, but the foundation was laid precisely at home.
Home training chest muscles
There are muscles in the human body that respond well enough to training at home, and some require a lot of effort to develop. Small muscle groups, such as arms or forearms, are best trained at home. In turn, with large groups, say, legs, everything is more complicated.
As you know, for muscle tissue to grow, a constant increase in working weight is necessary. If this is not the case, then you cannot expect muscle growth. But this is theoretically, but in practice, with home training, a person will have serious problems with the possibility of installing large weights. It should be remembered that the load must increase constantly.
In the gym, there can be no such problems, since there are sports equipment on which you can fix any necessary weight. At home, you can only have dumbbells and weights, and at best, also a barbell. This is where the challenge lies - you should be able to adjust your working weight from moderate to extra heavy. Today we will only consider training limited conditions. Of course, someone can create their own training room, but in this case, everything is much simpler. We are talking only about those people who do not have such opportunities.
So, for a full-fledged home training of chest muscles, you should have several types of sports equipment:
- Type-setting dumbbells from 25 to 40 kilograms;
- Bars;
- Bench, preferably adjustable.
The main thing on this list is the presence of typesetting dumbbells. Only because of them, you can do the dumbbell bench press in the lying position, which is an alternative to the Olympic press.
Technique for performing exercises for the chest
Now we will look at the technical issue of doing all the exercises possible at home to develop the muscles of the chest. Let's start with the dumbbell bench press.
Dumbbell bench press in a prone position
Technically speaking, the dumbbell press is a more difficult movement than the barbell press. You should use less weight in total, as dumbbell presses require more energy. In addition to the main muscles, a fairly large number of stabilizing muscles are involved in the work, which is the main reason for the more high technical complexity.
Pick up sports equipment and straighten the body, while the dumbbells should be located on the sides. Then rest the edge of the dumbbells on the front of the thigh just above the knee joint.
Sit on a bench (the shells are on the hips) and tilt backward with a powerful movement, while pushing the shells with your knees. After that, spread the elbow joints to the sides, forming a cross. Inhale and squeeze the sports equipment up, exhaling air. In the upper position of the trajectory, pause, then begin to lower your arms while inhaling.
Dips on the uneven bars
Dips use a lot of muscle and are a great basic exercise. As your strength grows, you will have to use weights to increase your working weight. The exhalation should be done during the upward movement (at the moment of application of efforts), and the inhalation should be done during the reverse movement.
The wider your arms are, the more active your triceps will be in the exercise. Also, the load on these muscles can be increased if the elbow joints are not extended in the extreme upper position. If you want to maximize the use of the pectoral muscles, then tilt the body forward. The stronger the slope, the greater the load on the chest muscles.
Laying dumbbells in a prone position
This exercise uses significantly fewer muscles compared to any type of bench press. It is intended only for the chest muscles, but using large weights is very difficult. When you are in the lowest position of the trajectory (muscles are stretched), then you should pause.
Half-over with dumbbells
Like the previous movement, the half-over is designed to grind and stretch muscles, but it is less effective for gaining mass. It is especially useful for young athletes who have not yet reached the age of 25.
Sample Chest Workout Program
It should be said right away that as the main exercise you should choose one of the first two exercises, which were described at the beginning of the article. Also, you should choose such a working weight of the sports equipment so that you can achieve failure in the range of 6 to 12 repetitions. One or two light weight warm-up sets should be done before the main sets. The number of repetitions in this case should be in the range from 15 to 20.
And now the complex itself:
- Dips on the uneven bars - 3 to 4 sets with 6-12 reps;
- Dumbbell bench press in a prone position - perform 3-4 sets of 6-12 repetitions each;
- Dumbbell Routing - 3 sets of 10-12 reps;
- Dumbbell Half - Three sets of 10-12 reps.
In conclusion, I would like to say that the muscles do not care where you train them. Provide them with a progressive load and use the above set of exercises. This is the answer to the question of how to pump up breasts at home.
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