12 effective exercises for pectoral muscles

Volumetric pump and raised the chest muscles will help exercises from this collection. For some of these require dumbbells, expander and bars, while others can be performed without special equipment.

Exercises without special equipment

1. The complex of three push-ups

This complex will help in turn to pump all of the pectoral muscles. Each of these exercises Layfhaker examined in detail in this article.

• Do push-ups with your feet on the platform. This exercise provides a load on top of the pectoral muscles.

• Immediately after that, do push-ups on the floor with a broad statement of the hands. Hands at the same level with the shoulders. This type of push-ups will pump the middle part of the chest muscles.

• Recently, a push in the complex - with hands on the hill. It provides the load on the lower part of the pectoral muscles.

If you want to complicate the complex, put the backpack on your back with dumbbells or other weighting. The main thing is to pack tightly to his back and did not move during pushups. Well suited tourism, which is fixed on the body by means of additional fasteners.

2. Push-ups with the transfer of body weight on one arm

This exercise is much more difficult classic push-ups, it provides a serious strain on the pectoral muscles, but requires training and arm strength.

• Stand in the lying close range, move the weight to the side of his right hand.
• Drop down in a push-and at the lowest point move the weight on his left arm.
• Squeeze yourself up, relying mainly on his left hand, and then move the weight on his right hand and repeat.
• Repeat with the other arm approach. In the second approach, go down with an emphasis on his left arm, and climb with an emphasis on the right.

3. Breeding hands on the floor

For this exercise, you will need quite a slippery floor - terracotta or smooth linoleum - and two towels or cloth.

• Stand in the emphasis lying down, put your hands on a towel.
• Gently spread your arms to the side as widely as possible in order to then be able to climb.
• Collect hand, taking the starting position.

Perform each exercise as possible deliberately and cautiously dilute the hands only to the width, which can climb.

4. side push-ups

• Lie on the floor on your right side, right hand on the left shoulder and the left put on the floor in front of him.
• Squeeze yourself upward with his left hand to the body up from the floor. The pelvis remains on the floor.
• Back down to the floor and repeat the exercise.
• Repeat on the other side.

5. Dips

For this exercise you will need the bars. Sold such complexes with horizontal bar and parallel bars for the house, in which a variety of exercises you can perform. If you do not set up to spend the money, you can find bars on site, or any sports school stadium.

• Jump on the boards and hold the weight of the body on straightened arms. Lower the shoulders, cross your legs and a little bend.
• Scroll down by bending elbows, shoulders parallel to the floor or slightly below. Try to keep your elbows close to your body, take your shoulders back and down, squeeze shoulder blades.
• To work it pecs rather than the triceps, while squeezing the chest slightly forward tilt - at an angle of about 30 degrees.
• Squeeze yourself up, straining press, and repeat.

Exercise with free weights

1. Press of dumbbells lying

• Lie on a bench or on the floor, if you do at home, and grab a dumbbell so that the palms are facing each other.
• Extend your arms in front of him.
• Dilute dumbbell so that the right angle formed at the elbow.
• On the exhale, squeeze the dumbbells up and repeat.
• During exercise press down the lower back to the floor, it does not bend back.

2. Breeding hands with dumbbells

This exercise is working well pectoral muscles and triceps uses.

• Lie on the floor on your back, take a dumbbell in your hands and lift them in front.
• Your arms, bending them slightly at the elbows, wide enough to touch the floor with his elbows. Do not bend your elbows tightly to the reduction of arms does not become a bench press with dumbbells.
• On the exhale, pinch hands before him and repeat.

If you can do the exercise on a bench, use it. So you increase the range of motion, better able to stretch out and load the pectoral muscles.

3. semicircle dumbbells

• Lie on the floor or a bench on your back, take the direct grip dumbbells and hold them close to your hips.
• Move your hands, slightly bent at the elbows, through the sides of his head, turning his palms upward.
• Along the same path, return the arms back, combining a dumbbell on hip level.
• Perform each exercise without stopping at the extreme points: once brought his hands behind his head, immediately return them back, touched a dumbbell to the hips - then start a new semi-circle.

Resistance exercise

For these exercises, you will need expander and a vertical stand or pen for which you can catch it. Expanders can be bought in any store sports equipment.

If you are in the gym, these exercises can be performed in a crossover.

1. Thrust sideways Expander

• Secure the expander at shoulder level, stand right side to the counter and take the noose in his right hand.
• Overcoming the resistance of an expander, turn the hand forward. Final position - in front of the breast or the opposite shoulder.
• Return the arm to the starting position and repeat.

2. Thrust into a lunge

This exercise works out the bottom head of the pectoralis major muscle.

• Secure the expander just above shoulder level.
• Take a noose in his right hand, a little step back, stretching expander, and turn right side to the rack.
• Lunge left foot forward, put on her left hand, make it easier to keep the position.
• Initially, the right hand with expanders extended to the side and slightly bent at the elbow.
• Overcoming the resistance expander, move the right hand forward and down to a final point, it is positioned over the knee flexed.
• Return the arm to the starting position and repeat.
• Perform the exercise with the other arm.

3. Thrust both hands up

This exercise will allow to study the middle and upper part of the pectoral muscles.

• Secure the expander at the hips, take a loop with both hands and turn your back on the rack.
• Step away from the desk, pulling the expander.
• Take a step forward and move about 70% of the body weight on the front leg standing.
• Raise your shoulders up parallel with the floor, bend your elbows at 90 degrees - it's original position.
• Overcoming the resistance of an expander, output arms forward and upward to the palm of his outstretched hands are at face level.
• Return arms to starting position and repeat.

4. Pushups with expanders on the back

This is a normal pushups, degrees of sophistication through the use of expander.

• Take the expander at both ends, having spent his back.
• Stand in the emphasis lying, pressing the ends of the expander to the floor.
• Perform push against the resistance of the expander.

As for the number of sets and reps, choose it themselves, based on their capabilities, resistance or weight dumbbells expander. The main thing is that the last two or three times in the approach you were given really hard.

And do not forget the food! Even the most severe training will not help to pump bulky pecs, if not in your diet enough protein.