How to do push-ups correctly to pump up your pectoral muscles. We pump up the pectoral muscles at home without exercise equipment

You can pump up your chest muscles without leaving the TV. If you follow the recommended number of repetitions, accurately perform the techniques, and exercise regimen, it is not difficult to achieve excellent results.

4 versions of chest push-ups

Exercises work the thoracic region, triceps muscles hands, abdominal Press, back, help build strength. Do them at home so that the pectoral muscle workout for men is the most complete and brings positive results in the form of enlarged pectoral muscles.

Below is how you can pump up your breasts using different types.

No. 1. Basic option:

We perform a stand with emphasis on straight arms and toes.
The head, pelvis, and spine form a straight line. The stomach is tense.
Bend your elbows and slowly lower yourself down.
Using our hands, we raise the body to the starting position, at “1, 2, 3” we tense the chest muscles, and lower ourselves again.

Exercise No. 2. The load depends on the position of the hands. If in the classic pose the hands are shoulder-width apart, in the variant With narrow push-up fingers touch.

As we lower our body while exhaling, we touch them with our chest.
We stay static for 2 seconds and rise.

Exercise No. 3. Incline push-ups pump up the anterior muscle. The goal is to raise your legs higher than your body.

Hands are placed on the floor, legs are placed on a support.
From the starting position we lower ourselves down, hold in the position for 3 seconds, and return back.

Exercise No. 4. From a stand on straight legs, we drop to our knees. We perform classic push-ups.

Lying down, as in a classic push-up
Instead of toes, we kneel
We lower ourselves by bending our elbows and rise to the starting position

Number of repetitions the same for all options - from 12 times for 4 sets.

Read also, training other muscles:

How pump up your shoulders to a man at home, written
Exercises at home for legs, article available
Complete full body workout
How to do press your dreams, fulfilling simple exercises,
Training program for a week for men, available

Exercises with available equipment

To thoroughly pump the gear and small muscle, place 2 stacks of 8 books of medium thickness under both hands and perform push ups How on stops.

Slowly lower the body, hover above the floor for a few seconds, and return to the starting position.
During the process we feel a deep stretch of the thoracic region (10 times in 4 sets).

We train the deltoid and pectoral muscles.

We place 2 chairs with their backs at a distance of about 50 cm.
Leaning on our backs, we stand upright while lying down. If your biceps are strong, the task can be made more difficult. Instead of lower support, we place our legs on the sofa.
With bent elbows, we try to go as low as possible to the floor.
At the bottom point, pause for 3 seconds and return to the starting position (7 repetitions of 3 sets).

Sliding hands strengthens the thoracic region.

We throw 2 towels on the floor.
We stand in a basic stance, placing our palms on the canvas.
We move and move them apart (12 times, 3 approaches).

We take dumbbells

We perform exercises with dumbbells for the pectoral muscles

We lie down on our backs.
As you exhale, raise your arms with weights above your head, palms forward.
As you inhale, gently place your elbows on the floor.
To maximally work the serratus, anterior, and minor muscles, when lowering your arms, spread your elbows wider (13 times, 2 sets).

We change tactics.

We spread our arms to the sides, connecting the dumbbells in the center of the chest.
We don’t touch the floor with our elbows. Repeat 15 times in 4 approaches.

Weight depends on preparation. First, we take a load of 2 kg. We increase the load as we get used to it - after about 10 days. Strength exercises always performed after warming up. If there is discomfort or insufficient tension, the number of repetitions and weight are adjusted according to sensations.

At the end we perform isometric training.

We sit down on the sofa.
With straight elbows, we connect the hands into a pyramid at the level of the heart.
Squeeze your palms with all your might for about 1 minute.
Rest for 30 seconds, repeat 3 more times.

For continued progress, it is important to maintain the intensity of your training, mastering new variations of exercises and moving away from what you are already used to.

This does not mean that you need to replace push-ups with another exercise. Just try others - it will be a real test for your muscles and will ensure rapid progress.

If up to this point you have always done only classic push-ups, Lifehacker will help you switch your workouts to new level. The push-up set below will make your pectoral muscles ask for mercy.

1. Classic push-ups (warm-up)

Stand in a high plank position with your hands under your shoulders. Begin to lower your body, keeping your back straight, until your chest touches the floor, and then straighten your arms, returning to the starting position.

Do this exercise as a warm-up. Do 3-4 sets of 12-20 reps.

2. Push-ups with wide arms

These push-ups are performed in the same way as classic ones, only the hands are placed not under the shoulders, but a little wider. By spreading your arms wider, you remove some of the load from the triceps and transfer it to the pectoral muscles.

If this is too easy for you, try spreading your arms as wide as you can and, keeping a slight bend in your elbows, do push-ups from that position. The wider you place your arms, the more load will be transferred to the pectoral muscles.

3. Push-ups with clap

Initial position- as in classic push-ups. You smoothly go down, and then sharply push yourself up, lifting your hands off the floor and clapping your hands under your chest. After the clap, land in the starting position.

A sharp exit from push-ups is provided to the chest muscles, and this The best way push stalled progress.

Perform 3-4 sets of 8-12 repetitions.

Before the exercise, be sure to warm up and stretch your wrists: a sudden load when landing on “cold” muscles can lead to injury.

4. Diamond push-ups

This exercise is the opposite of push-ups with wide arms. Here you place your hands close to each other, so that your fingers touch each other. During push-ups, your elbows should move close to your body.

If you can't do this exercise, first try placing your hands under your shoulders and doing classic push-ups, but make sure to keep your elbows moving close to your body. When you feel comfortable doing these push-ups, you can move on to diamond push-ups.

During diamond push-ups, more load is placed on the triceps. It's best to do them after wide-arm push-ups to give your stressed pectoral muscles a rest.

5. Elevated push-ups

Stand facing a bench or other elevated platform. Place your hands on the edge of the bench (not under your shoulders, but slightly wider) and perform standard push-ups, trying to keep your body straight.

Due to the elevated body position top part this exercise provides more stress on bottom part pectoral muscle.

If these push-ups seem too easy for you, try bent-over ring push-ups. Feet on the floor, hands on rings fixed at a distance of half a meter from the ground. During these push-ups, you not only exert effort to lift your body, but also to maintain your balance on unstable rings. As a result, the pectoral muscles are loaded much more heavily.

6. Elevated Push-Ups

Place your feet on a bench or other elevated platform and your hands on the floor. In this position, perform regular push-ups.

As in the previous exercise, due to the position of the body, the load is shifted, but this time - by top part pectoral muscles.

Perform 3-4 sets of 12-20 repetitions.

Completion

Finishing exercises will help you increase muscle hypertrophy.

Choose the type of push-up that is most difficult for you and perform as many repetitions as you can until your muscles fail. Then rest for 30 seconds and repeat again.

And don’t forget about rest: intense training should alternate with a recovery period.

We are all familiar with the situation when work schedules and other circumstances leave no chance to visit the gym. And then the logical question arises: “How to pump up the pectoral muscles at home? Is this real? Yes, it's real. At the same time, you don’t need to kill yourself in the gym every evening. Do the exercises before you go for a walk or immediately after you return from work. It's easy and convenient! How to pump up your pectoral muscles at home? Simple and effective complex exercises

Do you think that it is impossible to pump up your pectoral muscles without a huge number of weights, barbells and dumbbells? In vain. You can have good shape without cluttering the apartment with a huge amount of equipment. All you need for this workout is enough free space.

Do calisthenics!

Calisthenics- methodology physical training, which uses exercises to overcome the body weight of the trainee. “Calisthenics” includes performing various exercises on outdoor sports grounds, namely on the following apparatus: crossbar, parallel bars, wall bars, monkey bars, etc., or without using them at all (on the ground).

The main emphasis is on work that involves overcoming the weight of one’s own body, performed for education strength abilities. People who are keen on such training call themselves differently: workout athletes, street (yard) athletes, etc.

Calisthenics is not only about the lungs morning exercises, these are exercises without additional equipment that can increase strength, flexibility and strengthen the muscle corset. Most exercises consist of pull-ups, push-ups, and jumping jacks. In this case, your own weight acts as a weighting agent. This option training will do both girls and boys.

TOP 5 best chest exercises at home!

Benefits to alisthenics for the pectoral muscles!

So, we have decided that calisthenics is one of the ways to pump up your chest at home and without exercise equipment. What are the advantages of this type of training?

1. The ability to perform exercises without additional equipment

No need to spend money on expensive things sport equipment. Of course, there are always options for successful investments. If you want to take push-ups for the pectoral muscles to a whole new level, then it’s worth purchasing special supports. They cost very little, but will allow you to do everything possible options push-ups with maximum efficiency.

2. You can train anywhere

Being able to train anywhere and anytime is great. You save yourself the hassle of finding the right one gym and gain the opportunity to be in shape always and everywhere.

3. Simultaneous pumping of several muscle groups

For any bodybuilder the ability to simultaneously use several muscle groups- great advantage. During push-ups, as a rule, the load goes not only on the pectoral muscles, but also, for example, on the triceps. The core muscles also work actively. It turns out that in order to pump up your pectoral muscles, abs and triceps, you just need to do push-ups.

4. Free workout

Having mastered the technique of performing basic exercises, you can later modify them in order to achieve your goals. By constantly changing the set of exercises, you will achieve best result. It's unlikely to happen quickly, but variety is the key to avoiding getting bored and giving up on exercise.

5. There are no excuses for skipping a workout.

You can train anytime, anywhere, you don't need any additional equipment, so there's no excuse for missing out. The inability to justify your laziness is a great motivation.

What to avoid when training at home

1. Overtraining

Don't exhaust yourself with countless approaches. More doesn't mean better. Practice the technique of performing the exercise, reduce the rest time between approaches. But don't try to exercise for several hours every day. Recovery - important stage muscle growth. Without giving your body time to recover, you will not only not gain any muscle mass, but very soon you will give up training due to a constant feeling of fatigue and even illness.

2. Excessive shoulder rotation

A common mistake made by those who are planning to pump up their chest with push-ups. You don't need to let your elbows move too far to the side, as most of the load goes to your arms and not to your pectoral muscles. In addition, it may cause injury.

3. Avoiding chest training

Never neglect exercises aimed at the upper chest. This is the key to harmonious and beautiful shape. If you don’t want to look disproportionate and funny, then try to maintain balance and do exercises for all muscle groups.

4. If you do it, do it well

There is at least one person in every gym who trains like they're late for a train. Unfortunately, when you focus on speed, you forget about technique and often the movement stops in the middle. It is better to perform 10 repetitions, but with maximum amplitude, to get a good feel for the work of each muscle.

It's time to figure out how to pump up your pectoral muscles at home

Now that we have learned the basic rules of how to pump up the pectoral muscles at home without exercise equipment, it’s time to move on directly to the exercises themselves.

1. Bend push-ups

Most likely you know the classic push-up position. However, in this case you will need a bed or chair,
Place your feet on a bed or chair and place your hands on the floor.
The body should be at an angle of 15-45 degrees, no more. During push-ups, do not move your legs, as this can reduce the load on the pectoral muscles.
Your goal: 4 sets of 10 reps each. It may not work out the first time, do as many approaches as possible and gradually increase their number.

Advantages:

The muscles of the upper chest work.
Depending on the width of the arms, the core muscles are involved.

2. Bench push-ups

Exercise technique:

As opposed to the previous exercise, this option targets the muscles of the lower chest.
Place your hands on the bed or chair.
This version of the exercise partially removes the load from the shoulders, allowing you to focus on the muscles of the lower chest.
Goal: 20 reps. If you're not ready, don't try to do all 20. Start with 10 and gradually increase the number of repetitions. It is enough to do 1 approach.

Advantages:

The muscles of the lower chest work, less stress on the shoulders.
The muscles of the middle part of the body are involved.

3. Push-ups with wide arms

Exercise technique:

Get into the starting position of classic push-ups, but place your hands much wider than your shoulders.
As you inhale, lower yourself as low as possible.
As you exhale, push your hands off the floor and return to the starting position.
Pause at the top for a couple of seconds and repeat.

Advantages:

All chest muscles are involved.

4. Narrow push-ups

Exercise technique:

In this version of the exercise, the palms are located under the chest.
The closer the palms are to each other, the greater the load on the hands.
Having taken the starting position, slowly lower yourself as low as possible to the floor. Make sure that your elbows do not go to the side.
Breathe in the same way as when doing push-ups with your arms wide.

Advantages:

Biceps and triceps are involved

5. One-legged push-ups

Exercise technique:

This is almost the same as classic push-ups, with a slight modification.
Get into the classic push-up position. Raise one leg up and, using only one leg, slowly lower yourself down.
Don't forget to breathe properly.
Do 10 reps, switch legs and do 10 more.

Advantages:

Since it is quite difficult to maintain balance in this position, the abdominal muscles actively work.
In addition, the thigh and calf muscles are involved.

Now you know how to pump up your pectoral muscles with push-ups. The main thing is to pay attention to the technique of performing the exercise, since even a slight deviation can lead to serious injuries. Remember, safety comes first!

A spectacular decoration for any man - good developed muscles breasts Standing out even under clothes, they are able to attract admiring glances from ladies. In addition to the aesthetic side of the issue, there is another. Powerful pectoral muscles are the main support when working with the arms; both the force of a blow during self-defense and the ability to perform work that is considered exclusively masculine depend on them. Any exercise on the bar designed to demonstrate strength and agility is impossible without their participation.

Therefore, young guys with asthenic build often ask the question: how to pump up your chest at home? Many people are also concerned about another problem: what to do if one pectoral muscle is larger than the other?

Anatomical features of the breast and basic rules for a beginner

The attractive convexity of the torso in men is formed by 2 paired (left and right) muscles:

The pectoralis major muscle is located in a fan shape on the front of the chest and consists of 3 parts that radiate from the crest of the greater tuberosity of the shoulder bone to the collarbone, sternum and rectus abdominis muscle.
The pectoralis minor muscle is located under the major muscle, attached to the 3-5 ribs and the coracoid process of the scapula.

Due to the vastness of the pectoralis major muscle, it can develop unevenly and form a “dip” in the middle part of the torso of men, acquiring a convexity only at the shoulder, where it experiences constant stress during natural movements of the arms.

If the load is uneven while working with your hands, a noticeable difference in the development of the left and right sides of the chest may occur.

Before you start doing exercises to strengthen and develop muscles at home, men need to learn a few simple rules:

Intense training should be done for about 1.5 hours every other day. Exhausting daily workouts will not give any results. At each lesson, different muscle groups are trained, giving others rest for 3-5 days. Physiological features The body is such that it takes about 5 days to restore and grow the pectoral muscles.

For growth muscle fibers Protein-rich foods are needed. The number of doses should be 5-6 times a day every 3.5-4 hours. Products containing protein (meat, fish, eggs, dairy products) should be consumed at a time at the rate of 2.5-3 g per 1 kg of body weight. We must not forget about saturating the body with water: drinking clean water should reach approximately 2 liters per day.

Lifting weights involves working a large number of muscles. different groups, each of which is loaded slightly. Special (isolated) exercises aimed at developing the pectoralis major muscles help a man pump up his chest at home and in the gym.

The distance between the hands when gripping or supporting affects the load of different parts of the chest in relation to the center, and too narrow grip It does not load the pectoral muscles, but the triceps. For beginners, the ideal distance between the hands is slightly greater than shoulder width.

The position of the hands in relation to the head loads the chest muscles in the upper and lower parts differently. For beginners, this takes on special meaning, because the natural load extends mainly to lower sections pectoral muscle. To develop the upper body, the emphasis during push-ups should be placed slightly above the projection of the collarbones.

Bending your arms should be done smoothly and slower than straightening. The optimal ratio will be 1:2, that is, you will have to straighten your arms 2 times faster when performing exercises.

Breathing should remain uniform throughout the entire exercise. Exhale with effort, inhale with relaxation.

The best results can be achieved by performing 8-12 repetitions of the exercise and doing 4 sets. When working with dumbbells or a barbell, the weight of the weight is selected in such a way that the number of repetitions can be performed correctly, without jerking and excessive stress on the spine.

If one pectoral muscle is larger than the other, do not use heavy load for "lagging behind". Regular exercise will lead to the fact that the underdeveloped part will gradually equalize in volume with the other half. If the difference is very noticeable or to achieve the fastest effect, only 1 additional approach is allowed to load less developed muscles.

How to pump up a man's chest at home?

The most accessible exercises that do not require visiting the gym and purchasing dumbbells and barbells are push-ups, bench presses and dumbbell flyes. By performing different types of exercises, or changing the distance between the hands when pushing, you can ensure uniform development of all parts of the pectoralis major muscle.

How to do push-ups correctly

Before you start pumping your muscles, you need to warm them up. Simple push-ups from the floor are suitable for this purpose. Starting position (ip.) - hands rest on the floor at a distance slightly greater than shoulder width, torso straightened, feet on toes. Slowly bending your arms, lower yourself down until an angle of 90° is formed in the elbow bend. The rise is made as sharply as possible. In this case, about 20 repetitions are performed, after a break of 1-1.5 minutes, another 2-3 approaches are performed.

For those who are wondering how to pump up their chest more effectively, a push-up exercise with your legs above your head is suitable. In this position, the load on the necessary muscles increases significantly. To perform the exercise, you need to take an I.P., resting your toes on a stable elevation (step, bench, strong chair). Hands are on the floor, as in the first case. The technique of performing the exercise is the same: slow bending and sharp straightening of the arms. Perform 10-20 repetitions and 3-4 approaches. Pain or burning in the area chest indicates muscle function.

A variation of this exercise can be considered push-ups with stretching. In this case, you need to pump up your muscles by resting your arms and legs on any stable elevations. The main requirement for implementation is to keep your back straight. Perform 10-20 repetitions in 3-4 approaches.

You can complicate and diversify push-ups by performing this exercise with one hand resting on the medicine ball, lifting your hands off the floor while moving up, with a clap, or on one hand, placing the other behind your back.

You can pump up your pectoral muscles using dumbbells in different ways:

performing a bench press (straight and tilted up or down);
spreading and bringing your arms with dumbbells over your chest;
producing projectile thrust from behind the head.

The bench press will help both pump up your muscles at home and separate the relief of the right and left halves of the male chest. The weight is selected so that when raising your arms you do not need to bend your lower back or raise your pelvis. These parts of the body should be pressed against the bench while performing the exercise. It is important to ensure that both arms rise and fall equally and strictly in a vertical direction.

I.p. lying on a bench, legs bent and standing on the floor. Before starting the exercise, the dumbbells are on the hips, they are raised one by one so that the hands are approximately above the shoulder joints, the elbows are almost straight, the palms are facing each other, the wrists are straight. Slowly bend your arms, moving your elbows to the sides, until the dumbbells reach a position just above your chest. Return to i.p. Perform 8-12 repetitions, 3-4 sets. It is recommended to get up from the bench between sets, especially when performing head-down bench presses.

I.p. for raising and lowering the arms, it resembles that for a bench press, the elbows are slightly bent. The arms are slowly spread to the sides, performing the movement only in shoulder joints and making sure the elbow is fixed. Lower your arms to the sides until the dumbbells are almost at chest level. Then you should smoothly return to IP. Do 8-12 repetitions in 3 sets.

Variants of the exercise also involve changing the inclination of the bench to an up and down position. This changes the load on the upper and lower parts of the pectoral muscles.

When performing rows, the dumbbell is held with 2 hands above the chest. I.p. - arms are straightened almost completely, palms up, wrists straight and fixed. The dumbbell is lowered in an arc behind the head until the shoulders are aligned with the body. Return to standing position and perform 8-10 repetitions. Do 3 approaches. This exercise helps both pump up the pectoral muscles and load the deltoids, triceps and back.

These gym-free exercises can be done at home. Regular classes will help you acquire a beautiful relief of the male breast in a few months.

As I said, I started with home workouts. Many guys also start training simply at home. Those. for many reasons, for example, he’s simply embarrassed to go to the gym, another doesn’t have money for a gym membership, a third has something else. In general, all these reasons are very banal, but at the same time THIS IS THE NORM. Xe-xe.

The difficulty of training at home is that there is no necessary equipment for full training. Those. NO INVENTORY. And as you already know from my previous issues, Muscle growth requires constant(increase the weight of the apparatus from workout to workout). If you don’t do this (without progression) = there will be no muscle growth.

Of course, this is not a problem for the gym, because... there is special equipment, barbells, dumbbells, benches, bars, racks and much more. But at home we don’t have all this stuff; most often, if we do, we have a couple of dumbbells and, at best, a barbell. Accordingly, if our goal is to pump up the chest muscles at home, we will need equipment such as: BARBERLOR OR DUMBBELLS + weights (so that we can use the progression of the load and regularly increase the weight).

We will not now consider the option when you have at home a bench press bench and a barbell, and a bunch of collapsible dumbbells. This information is for people who do not have all this in their arsenal. Now we will look at the minimum equipment that will help pump up your chest muscles at home.

1. (i.e. collapsible so that it is possible to adjust the weight, starting from 5-10 kg and ending with 30-40 kilograms). If there is no more money, then by and large you won’t need anything else. I don’t know exactly the price, but when I went online I found collapsible dumbbells (price starts from 1000 rubles for one 10kg dumbbell).

With these collapsible dumbbells you can perform various exercises for the development of the pectoral muscles, such as: dumbbell bench press, lying dumbbell fly. You can experiment with bench presses on the floor, or place a stool, lean your shoulder blades and upper back on it, and bend your legs at the knees and rest on the floor and perform pressing movements. Those who have no problems with imagination will find a way out and come up with something. You can put some kind of board (see also 20), take this board and lean it on the bed (it will turn out to be a kind of inclined bench) and perform presses.

2. If you have the opportunity (financially), then the next thing you need to purchase is a complex Swedish wall (i.e. horizontal bar-bars). What is important to us now is BARBS. Because This machine is not that expensive, but it is incredibly effective in terms of increasing the strength and mass of the chest muscles. And if it’s a complex, then you will have the opportunity to do push-ups, do abs, and do pull-ups). Therefore, I recommend that you pay attention to the wall bars. I also went online and found a complex exercise machine: “horizontal bar, parallel bars, press” (price from 5,000 rubles).

3. Well, the last thing, again, if it’s possible, it’s worth it purchase an adjustable bench. This device will help you train comfortably, change the angles of loads (this is very important for the pectoral muscles) + you can train many other muscle groups (the same abs, all kinds of presses, push-ups on a bench, doing dumbbell rows with an emphasis on the bench) in In general, if you have imagination, this projectile is definitely worth purchasing. The price starts from 3000 rubles.

That's all, friends. All you need are collapsible dumbbells (weighing from 10 to 40 kg), parallel bars (ideally a wall bars) and an adjustable bench. The most important thing, of course, is the collapsible dumbbells. Because We don’t have the opportunity to purchase an Olympic bar and weights for it, for many reasons (no money, no space, or some other reason) we need an alternative and these are DUMBBELLS!

Examples of training complexes for training chest muscles

Before I describe the complex to you, I’ll tell you about the basic rules that I took into account when writing programs:

The order of exercises is as follows: We start with the more complex (heavy) and end with the simpler (lighter). See below what should be the first exercise.
First exercise to train at home will be one of two possible: Dumbbell bench presses or PARTS.
If you don’t have parallel bars, but have heavy dumbbells, start with dumbbell bench presses.
If you don't have heavy dumbbells, start your workout with BARBS.
Perform about 4-6 working sets of 6-12 repetitions. But before working, do not forget to do warm-ups with light weights for 10-20 repetitions.
Select weights (dumbbell weights) so that muscle failure occurred within 6-12 repetitions. If you were able to do more than 12 times, the weight is small for you, you should increase the weight of the dumbbells (in otherwise there will be no growth).

Training programs

Lying dumbbell fly 4x6-12 reps

Either way

Dips 4-6x6-12 reps
Dumbbell bench press 4-6x6-12 reps
Lying dumbbell fly 4x6-12 reps

Either way

Dips 6x6-12
Dumbbell bench press 8x6-12

Either way

Dumbbell bench press 6x6-12
Push-ups from the floor (with additional weights) 5-6x6-15
Lying dumbbell fly 4-6x6-12

Exercise technique

This is a very important parameter that I must explain to you. Those. For a full workout of the pectoral muscles, it is vital to follow the correct technique. You can do push-ups (but with an emphasis not on the chest, but on the triceps); accordingly, your arms grow, but your chest does not. It's a shame! The same goes for dumbbell bench presses. Okay, let's go!

Dips

It's heavy basic exercise, which will contribute to the growth of your pectoral muscles. Subject to compliance correct technique performance and progression of loads. You will need to constantly increase the load (increase weights or repetitions) for example, did with own weight 12 times, add weight, hang +1 kg on yourself, do 8 times, the next workout again with the same +1 kilograms, do 10 or 11 (whatever you get) as soon as you reach 12 repetitions, INCREASE THE WEIGHT (BUT NOT MUCH by 1.25 or 2.25 kg NO MORE). In a month it will be 10 kg, in 2 – 15. This is the progression of the load. Okay, I’ve moved away, let’s take a look at the equipment.

In order to include only the chest in the work and at the same time completely turn off the triceps, you NEED as possible spread your arms wider when doing push-ups, the next thing you need to do is do not straighten your arms all the way at the top point(i.e. we went down and go up but not all the way, DON’T EXTENSH our ARMS). Only with this execution will the load be maintained in the chest. The next thing you need to do is tilt your body forward. Those. remember, the more you tilt your body forward, the more your pecs will work; the more you tilt your body back, the more your triceps will work.

CONCLUSION: Weigh on the uneven bars, arms as wide as possible, lean forward as much as possible, start doing push-ups and do not straighten your arms at the top point, and so on for 12 repetitions. Breathing: exhale with effort, that is, when you reach the top point, exhale (exhale air).

Dumbbell bench press and dumbbell flyes

In order not to describe the same thing 100 times, look at the technique of performing the exercises (there are 3 and 5 exercises, these are the ones).

Believe me, these exercises at home are the best you can come up with. This will be very effective. And remember, it doesn’t matter where you train, at home or in the gym. If you have the desire, and collapsible dumbbells (in order to progress the load), then your pecs will grow. If there is no progression of loads, then neither in the gym nor at home will help you!

Best regards, administrator.