A set of exercises to increase pectoral muscles at home

Enlarged pectoral muscles are a very popular goal for those embarking on a body transformation. For men, this is a mandatory item in the program to increase muscle mass throughout the body; for women, it is a way to visually correct their figure. They have different specifics due to their physiological characteristics, but this does not prevent them from giving preference to training at home.

It is possible to build muscle with home workouts, you just need to structure the workout correctly and take care of the correct regularity. Since building muscles, including pectoral muscles, is a complex process, it is worth thinking not only about physical activity, but also about proper nutrition.

Exercises for beginners on the pectoral muscles at home

Home workouts are ideal for those who want to develop a toned body, but do not want to compete with professional athletes. This doesn’t mean that you can’t achieve anything with training outside the gym, but you won’t be able to achieve the “Iron Arnie” effect. So what can you do to strengthen and enlarge your breasts at home? Let's figure it out.

What to swing with? Enlargement of the pectoral muscles requires serious load due to large volumes. This means that you will have to work with weights. You can use free weights - kettlebells, dumbbells, barbells; if you don’t have any sports equipment at home, it’s best to work with your own weight and with artificial weights that you have on hand. Over time it will be necessary constantly increase working weight. Once the pectoral muscles adapt to the strength loads, they will stop growing and becoming stronger.

How to prepare for home breast pumping? The ideal option for starting chest enlargement training at home is to build your own sports corner in an apartment. It doesn’t have to be a mini-gym; you can simply choose the optimal space where there is a carpet, a sofa, a chair and enough space on the floor. Instead of a sports bench, you can use household furniture and other improvised means. Push-up platforms are made from a large pile of books, a load is placed on the back using a backpack, and plastic bottles filled with water or sand are used as free weight.

What is the difference between men's and women's exercises? to enlarge the pectoral muscles? The main differences are in the intensity and repetition of the exercises. Men can perform from 12 to 20 repetitions of one exercise, the number of rounds can be up to four.

It is important for women to be more careful with training to increase their pectoral muscles. Too intense exercise can play a cruel joke, and as a result of “overtraining” you can burn too much fat, which gives breast volume. Therefore, the number of repetitions of one exercise for a woman should be 8-12 times. Important: the weight of the weights should not be light; this will also protect against unwanted loss of volume.

How often can you train to increase chest muscles? During training, muscle fibers receive a certain degree of injury, sprains, and micro-tears. Therefore, after each workout, it is important to give the affected fibers time to recover, ensuring complete rest. Full muscle recovery occurs after seven days, but if pain is not felt, exercises to increase the pectoral muscles can be performed twice a week. Most athletes who train on a three-day split system devote only one workout per week to the chest muscles, thereby maintaining the possibility of full recovery of muscle fibers.

Effective basic exercises

Basic effective exercises for breast enlargement must be designed in such a way that both the upper and lower parts of the muscles that form the volume of the breast are worked out.

The simplest exercises included in the basic chest complex at home:

bench press;
push-ups from the floor to the limit.

The above include exercises for the upper pectoral muscles. To perform exercises for the lower pectoral muscles, you will need a bench with a reverse incline or elevations, like a stack of books. This is good for beginners in the first weeks of training for the sake of general muscle strengthening and preparation for more complex exercises.

What exercises are most suitable for pumping the chest at home:

bench press from the chest;
lifting dumbbells to the biceps to the chest;
pushups;
lifting arms with dumbbells;
hand pushes up with dumbbells;
elevated push-ups;
hanging pull-ups and crunches;
push-ups on parallel bars.

These exercises can be gradually incorporated into a beginner's routine after the first weeks of breast strengthening.

Program for men

To properly pump up your breasts, you need to figure out what you have to work on. The chest is formed from three muscles:

pectoralis major - anterior surface;
pectoralis minor - the upper section under the pectoralis major;
serratus anterior - the anterior section of the chest wall.

Exercises for the pectoral muscles for men also involve many other muscle groups in the body, so they benefit the overall strengthening of the body and increase endurance. In addition, pumping the chest takes a lot of energy, which means it consumes a lot of calories. Therefore, you should know that such a workout will help get rid of excess fat accumulations.

The main exercises for men for the pectoral muscles look like this:

Pushups. On average, it is recommended to perform about 15-30 repetitions per approach. There should be 4-5 approaches in total. Then you can increase the load by placing a weight on your back. The program is performed twice a week with a long break between classes to avoid “overtraining” syndrome;
Raises and pushes of arms with dumbbells. To complete the task, you can use furniture without backs, such as stools. Several stools put together will allow you to feel like you are on the sports bench of a regular fitness club during exercise. In a lying position, you need to bring your hands together above your head and rest your feet on the floor surface. Perform smooth movements, spreading the dumbbells in your palms as deeply as possible. According to the amplitude of movement, the elbows should be pulled down and then returned to the starting position;
Dumbbell pushes up. Your hands should be positioned as if they were holding the barbell straight. The elbows are located slightly below the shoulder joints, the palms are turned away from the face and directed towards the wall. It is necessary to sharply lift both projectiles upward at the same time, while controlling the degree of extension of the elbow joint in order to eliminate the possibility of injury. After the dumbbells are raised up, you need to fix them in this position and begin to smoothly move them back, pulling them deeply towards the floor with your forearm;
Elevated push-ups. This type of training can replace almost any training on inclined and horizontal benches in a professional gym. You can do push-ups from the edge of furniture - a sofa, chair or armchair. To perform this, you need to take a position between, for example, a sofa and a stool placed in front of it. The stool is placed in front of the sofa so that the body can fit from the ankles to the shoulders. You need to rest your feet on the sofa and place your palms on the stools. The body position should be ready to perform push-ups. It is recommended to perform 20 repetitions in 4 sets, gradually increasing the load;
Dips. This type will be required for pumping the lower and upper chest. The elbow bends need to be spread wider to the sides, with shallow drops - this is necessary in order to emphasize the load on the chest, and not on the trapezius muscles.

To achieve optimal pumping of the pectoral muscles, you need to perform all the exercises described above. On average, it is recommended to perform 15 repetitions of one type in three sets. The load must be increased by constantly increasing the number of repetitions within the approach and the approaches themselves. In any case, the optimal number of repetitions should correspond to the current physical condition of the student.

Training with an expander

Exercises with a chest expander are an excellent workout for the muscles of the chest, arms, back and even the abs. This is the simplest sports equipment, consisting of two handles connected by elastic cables, which perfectly replaces pulley traction machines. It is designed to strengthen muscles.

The expander is easy to use with two hands, but it can also be attached to the leg, attached to a horizontal bar or wall. The main thing is to make sure in advance that it is securely fastened. No one needs “on-the-job” injuries.

Examples of basic exercises using a chest expander for the chest muscles:

In a standing position, take the expander with both hands, extend it in front of you and stretch it. You can diversify the exercise with a lunge and a side rotation of the body;
Stand with your foot on the handle of the expander, hold the other in your hand and begin the process of curling the biceps;
Fix the expander in both hands. Extend one arm, press the other to your chest. The bent arm at the elbow must be straightened and then returned to its original position.

Dumbbell workout

A program of chest exercises with dumbbells at home can be extremely effective if you choose the right exercises and master the technique.

In this matter It is extremely important to follow the correct exercise technique. During extension and reduction, the elbows should be slightly bent, the shoulders should be lowered, and the chest should be bent forward so that the emphasis is on the pectoral muscles, and not on the arms and back. Every movement should be accompanied by a feeling of muscle contraction. All movements must be smooth.

Effective exercises with dumbbells for the pectoral muscles at home include:

Bench press. From a lying position on a bench, you need to lift dumbbells at an average pace above you. The weight should be such that the athlete is able to repeat the movement 8-12 times. The exercise is performed in three approaches. You can make the exercise more difficult by performing it on an inclined surface;
Lying fly. You need to pick up dumbbells and lie down on a bench or stools assembled together. The elbows are slightly bent and the palms are facing each other. The dumbbells should be spread so that the ends of the bars meet at the top point. You will need to perform three approaches 12-15 times.

A set of exercises with a kettlebell

A set of exercises for the pectoral muscles with a kettlebell is suitable for the next level of training, as it requires a high degree of endurance and hardening. It can be included in a training program for chest development after getting used to loads with dumbbells. It is very important to comply with this condition so as not to harm yourself. Also there should be no contraindications for the technique of working with weights.

The initial load is 16 kilograms, and the next level is 20 kilograms. It will be possible to switch to it only after several months of regular classes.

The basic program for training with kettlebells to increase pectoral muscles includes the following exercises:

Warm-up with dumbbells - 10 minutes;
Push the weights with one hand alternately. 10-15 repetitions, three sets;
Alternating overhead kettlebell press from a lying position
Lifting a kettlebell from behind your head from a lying position. 10-15 repetitions, three sets.
Two kettlebell supine press. 10-15 repetitions, three sets;

Let's be clear right away: It is impossible to increase breast size through exercises for the pectoral muscles. In women, unlike men, breast volume is not equal to the size and volume of muscle fibers, because most of a woman’s breast consists of adipose tissue. That is why athletes are not recommended to work their chest muscles too often and intensively, because this will lead to fat burning in this area and an inevitable decrease in size.

Why then perform a complex for the female breast? This is necessary in order to maintain a toned bust, lift the chest, strengthen the muscles, and thereby protect yourself from age-related changes. The advantage of chest exercises for women is that the work visually increases the chest and back volume. This helps to define the figure due to smoother curves of the waist. Therefore, working at home, girls can also achieve significant success in this area.

How to perform exercises for the pectoral muscles at home for women? First of all, you need to decide on the weights you want to work with. They shouldn't be light, but they shouldn't be too heavy either. The maximum number of repetitions of the chest development exercise is 12 times. A larger amount can lead to a decrease in the volume of the female form. For these workouts, you need to choose exercises that can use all the components of the chest, both upper and lower.

You can perform the following simple exercises for girls who want to strengthen their chest muscles:

Counterweight. You need to bring your palms facing each other at chest level and press with maximum force;
All types of push-ups from the floor, including inclined ones. Over time, you need to reach a level where the shoulder blades do not stick out during push-ups, as this is a sign of weakness of the pectoral muscle;
Exercises with dumbbells for a girl's chest. You can take a lying position on a bench, floor or stacked stools. From this position the projectiles are raised, fixed at the top point and smoothly lowered to their original positions. Do not forget that the elbow joints should be slightly bent when extended to the sides.

Program for lifting sagging breasts

A breast lift exercise program for women can help if you follow the basic exercise rules. It is better to pay attention to the pectoral muscles once a week - this will help tone this part of the body, increase overall endurance and pump up the muscles that support the main part of the chest - the mammary glands and the fat layer. Remember, when working with the pectoral muscles, the main thing is not to overdo it, and the results will not take long to appear.

Effective chest tightening exercises for women include:

Lifting dumbbells from behind your head. It is necessary to lie on a horizontal surface with your back; the floor is excluded for these purposes. The projectile is fixed in the hands and smoothly wound behind the head. At the same time, there should be a slight bend in the elbow. After the hands have been lowered, you need to return them to their original state. Try to feel every stretch in your chest muscles;
Crossing hands with dumbbells. The starting position will be exactly the same. Bend your chest slightly forward. Hands with shells are spread to the sides, and palms are directed upward, we tense the muscles;
Dumbbell press from yourself. The movement is similar to dumbbell flyes, but your arms should bend at the elbows with each repetition.

Allowed exercises after childbirth

During breastfeeding for women gentle physical activity should be provided. However, over time, after receiving doctor's approval, young mothers can start doing simple exercises to lose weight after giving birth while breastfeeding.

When performing breast exercises during breastfeeding, you should adhere to the following recommendations:

Avoid working with weights. Heavy training leads to the formation of lactic acid and a deterioration in the taste of breast milk;
Exclude step, classical aerobics, running and other similar complexes. Excessive loss of fluid harms the body of a nursing mother;
Avoid training with potential risk of causing breast injury;
Fitness- no earlier than six weeks after birth;
Use a sports bra, supporting the chest.

Exercises for moms can be chosen from yoga practices for beginners. In addition, after childbirth, exercises on a sports ball - a fitball - are good. It would also be appropriate to do arm raises using a chest expander - a good workout for maintaining the tone of the pectoral muscles.