Hello everyone, in this article I will talk about how to pump up the pectoral muscles at home. This is quite real, even if you do not have the opportunity to go to the gym and perform basic and heavy bench presses.

What will the conversation be about.

What are the pectoral muscles responsible for and why do they grow
Simple exercises for gaining muscle mass with the pectoral muscles
Using improvised household tools to pump up the pectoral muscles.
These are the questions we will explore in this article.

Why do pectoral muscles grow and what are they responsible for?

To pump up the chest at home, you need to understand what the pectoral muscles are responsible for. The pectoralis major muscle, namely, it interests us in terms of muscle growth, is responsible for the rotation of the humerus, lifting and straightening the arms in front of you.

Knowing this, we can conclude that the pectoral muscles grow after physical exertion associated with straightening and/or bringing the arms together in front of you.

Why do muscles grow at all. Let’s get away from breast pumping for a moment. Muscles grow under the influence of stress, which is given by physical activity. The muscle responds to the load. Some fibers are torn in it, hence the pain in the trained muscle the next day. When the body rests, these fibers are restored, but become larger in the expectation that in the future they will have to face the same loads again. If we increase the load, the fibers will begin to break again and, when restored, will again become larger, adapting to new loads. Just don’t think that muscles grow when you abuse them at the gym or at home. Muscles grow during moments of rest, recovery after physical exertion. It is at this time that it is important to provide the muscles with nutrition.

Now we return to pumping the pectoral muscles at home. We know that the chest muscles respond to straightening the arms in front of you. That is, there should be stretching and, vice versa, compression of our pectorals to the sides. Various types of push-ups can provide such a load at home.

Exercises for pumping muscle muscles at home.

If you don’t have the opportunity to put a bench at home and do dumbbell presses (which are also not available), the good old push-ups will help you out. Bodybuilders of the past literally prayed for this exercise. It effectively engages not only the pectoral muscles, but the entire shoulder girdle. Triceps also are involved in this exercise, but we will talk about their development separately a little later.

In all exercises, it is important to observe the correct technique. It consists only in the slow implementation of all exercises. I would even say, at an emphatically slow pace, we drop by 2 counts and return to the starting position by 4 counts. Or on 1 count we cling to the floor and on 2 counts we go to the starting position. This must be done in order to reach the pectoral muscles and start the growth process. Until you have muscle mass, it is very important to perform basic, heavy exercises. These are different presses and pulls. Since we are talking about gaining muscle mass at home, we can replace the presses with push-ups from the floor or from two chairs, set in parallel. If you want to aggravate the process of gaining muscle mass, including pumping up the pectoral muscles, then I can recommend that you pay attention to this basic weight training from a professional bodybuilder and fitness and bodybuilding trainer Vladimir Molodov. It is written sensibly and clearly, even if you have never played sports at all.

Exercises for muscle growth.

Simple push-ups from the floor.
Hands are shoulder width apart. We go down until the chest touches the floor and slowly squeeze the body up to the starting point. A classic exercise for the overall development of the pectoral muscles, triceps and the entire shoulder girdle.

2. Push-ups between two chairs. An analogue of push-ups between the bars.

Hands, as in the previous exercise, are shoulder-width apart. We slowly lower ourselves below the level of the chairs and just as slowly return to the starting position. The exercise is aimed at the maximum stretching of the pectoral muscles. Maximum stretched at the bottom and maximum loaded at the moment of exit to the starting position. If you want to pump up the pectoral muscles at home, be sure to do this exercise. You can invent something to hang extra weight from your belt. This will complicate your task and even more load the pectoral muscles.

It’s easier for me in this position. I usually, when I train at home, then in this exercise I put my 2-year-old daughter on my back, closer to my head. She is like a game, and I have an additional 10 kilograms of live weight. It also trains balance, since this imp does not sit still!

3. Push-ups from the floor with a wide grip.

This exercise can serve as an analogue of the previous one. It’s like this we strive to stretch the pectoral muscles, only not in length, but in width. A large amplitude of movement cannot be achieved here – the arms are set wide, so do the exercise slowly and clearly.

4. Narrow grip push-ups, or the good old “grasshopper”

Place your hands as close to each other as possible, so that the thumbs touch each other. Exercise “beats” the small pectoral muscle, which is located under the collarbone. With this exercise, we swing the center of the pectoral muscles.

These simple exercises can significantly develop your chest muscles. I recommend picking any two and doing them every day for at least two weeks. Then change, take two more. This is done so that you have variety in the process of training. When you do the same thing day after day, motivation drops. You just get bored. There should be variety in training.

Remember, the wider your grip is when doing push-ups or presses, the more emphasis will shift to the outside of the pectoral muscles. You will work to expand them. And the narrower your grip, the more actively you work on the thickness and depth of your chest. If you want your girlfriend’s hand to sink between your breasts, do push-ups with a narrow grip, pressing your palms against each other or even putting them one on one.

How to use improvised means for pumping muscle mass at home.

At home, and wherever you have to train, you may need two elevations to work out the pectoral muscles. It can be anything: chairs, books, bricks, two weights – in short, anything. An expander is well suited for training the lateral pectoral muscles. Ordinary spring or rubber expander. Just by stretching it to the sides in front of you, you load the lateral parts of the pectoral muscles, forming the same undercut.

In the process of push-ups between two elevations, do not allow a rebound at the bottom. That is, do not drop the body down, go down more slowly. This is an elementary safety technique so as not to injure the pectoral muscles.