How to pump up a girl's breasts at home: rules, features, exercises (photo). How to build pectoral muscles in the gym Breast and pop fitness workout
Chest and butt are two of the most attractive parts of a woman's body, so it's important to keep them in their best shape! If you want to tone your breasts and butt with simple exercises, you've come to the right page!
Steps
Part 1
Exercises for elastic buttSquats. Squats should be your favorite exercise if you're hoping to tighten your thighs and glutes. To do this exercise correctly:
- Stand straight with your feet shoulder-width apart and extend your arms straight out in front of you.
- Begin to sink downward, as if you are about to sit in a chair. Try to lower yourself so that your thighs are parallel to the floor, but keep your knees in line with your feet.
- Keep your back straight, look forward, and try to distribute your weight evenly across both legs.
- Slowly return to the starting position, and then repeat the exercise 8 to 10 times.
Lunges. This is another great glute exercise. To complete this exercise:
Raising the legs. Raising the legs is carried out from a position lying on your side. This exercise is very effective as it allows you to work simultaneously on the muscles of the butt and lower back. For execution:
- Lie on your right side with your head resting on your right elbow. Bend your right knee to a right angle, but keep your left leg straight and in line with your back.
- Keeping your foot parallel to the floor, lift your left leg as far as possible without moving your hip joint. You can support the hip joint with your left hand to make sure it doesn't slide back.
- When lifting your legs, tighten your glutes and abdominal muscles. Slowly lower your leg to the starting position. Repeat the lift 8 to 10 times, then change legs.
Lead back. This exercise will tone the muscles in your butt and lower back. For correct execution:
- Get on all fours so that your hands are in the same vertical line with your shoulders, and your knees are in the same vertical line with your hip joints.
- Keeping a 90-degree bend in your leg, lift your right leg as high as possible behind you. Tighten your glutes as you lift.
- Keep your neck in line with your spines and do not try to lift your head. Do not arch your spine when lifting your leg.
- Lower your leg to the starting position and repeat the exercise 8 to 10 times. Then switch legs and repeat the exercise on the left leg.
- To make this exercise more difficult, you can lift your leg straight instead of your bent leg.
Bridge. While a fairly light exercise, the bridge is nonetheless very effective and is an essential part of any butt workout. For execution:
- Lie on your back with your knees bent and your feet shoulder-width apart. You should be almost touching your butt with your heels, and your hands should be flat on the floor parallel to your torso.
- Lift your pelvis up, contracting the muscles of the buttocks and abdomen. Continue lifting until your body is in a straight, diagonal line from knees to shoulders.
- Keep your chin close to your chest and remember to lift with your glutes, not your hamstrings. Slowly lower yourself to the floor, and then repeat the exercise 8 to 10 times.
Side steps on the steppe. This is another simple exercise for a tight butt. To do this, you will need a step platform and a set of 2kg dumbbells (optional).
Deadlift. This exercise is great for a full body workout, but is especially effective for tightening your glutes and thighs. For deadlifts, you will need dumbbells; Typically, 2kg dumbbells are good for normal loads, but you can also use 4-7kg dumbbells if you want a more intense load. To complete this exercise:
Pilates or yoga. If you're looking to make your butt - and the rest of your body - firm, start doing Pilates or yoga.
Aerobics. You don't have to lift dumbbells and stretch in a dove pose to achieve a firm and toned bottom - you can train your glutes during aerobic exercise too!
- Running lightly and walking uphill will provide the best workout for your glutes and hips, so go outside! If you prefer not to exercise outdoors, you can exercise on the step machine at your fitness center, or set the incline on the treadmill.
- You can also train on an elliptical trainer or bike trainer, which are great for aerobic training while also toning your legs and buttocks.
- Remember that short high-resistance workouts build muscle, while long lower-resistance workouts will tighten the muscles.
Part 2
Exercises for firm breasts-
Push ups. Push-ups are one of the most effective exercises for strengthening your pectoral muscles. For correct execution:
Reversal in plank position. This exercise will help you stretch and develop your pectoral muscles and tone your arms. For this exercise, you will need two dumbbells weighing 2 - 4 kg. For correct execution:
- Take one dumbbell in your hand and stand in a plank position (resting your hands on the dumbbells lying on the floor). Place your feet hip-width apart for more stability.
- Raise your right hand up, pivoting so that your body forms the outline of the letter "T" from the raised hand to the palm of the left dumbbell.
- Return to the starting position, then repeat the exercise with your left hand. Continue doing the exercise until you reach 10 reps on each side.
-
Dumbbell bench press. This exercise will strengthen your breasts and make them firm, and will also help you develop your arm muscles. You will need two dumbbells weighing 2-4kg.
- Lie on your back on the floor or on an incline bench, holding one dumbbell in each hand with your palms facing up to you.
- Bend your elbows 90 degrees, keeping your forearms parallel to your shoulders.
- Slowly extend your arms towards the ceiling, keeping them straight over your ribcage.
- Slowly lower your arms to the starting position. Do 15 to 20 repetitions.
-
Breeding hands lying down. This exercise develops your pectoral muscles, which will make your breasts look bigger and firmer. Again, you will need two 2-4 kg dumbbells.
Squeezing the elbows. This simple exercise develops your chest muscles, helping you achieve firmer breasts. As before, you will need two dumbbells for this exercise.
- Get enough sleep and drink plenty of water to stay alert during exercise and risk dehydration.
- Stretch often to keep your muscles toned and healthy!
- Exercise regularly. This is the most important part of the whole process. If you don't exercise at least once every couple of days, your body will begin to lose muscle mass, and your buttocks and chest will lose firmness. Develop a training regimen and always stick to it!
- Use dumbbells in all pectoral exercises to get the desired result faster.
Warnings
- Given that you need to train regularly, do not overdo it with too frequent or difficult workouts so as not to damage your muscles.
- Be careful not to try to train harder than you can to avoid injury. If you feel unwell during your workout, take a short break before continuing with your workout.
Elastic, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. It is also a subconscious signal to the opposite sex that in front of a man is a successful expectant mother, capable of fully feeding her offspring.
There is something to fight for. And in addition to balanced nutrition and cosmetic breast skin care, thoughtful and most effective breast lift exercises at home will help you achieve your goal. But first - briefly about how the female breast works.
The area of the female décolleté can be conditionally divided into two components: a mammary gland that does not have muscle fibers and a muscular corset that supports it. Between themselves - to provide nutrition to the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue with a network of blood vessels.
So, the mammary gland does not have muscles. What does it consist of? These two simple-looking hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman's fulfillment of her main physiological mission - motherhood and child-rearing.
Mammary gland
The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6th-7th ribs, with small nipples surrounded by the areola and located in the center. In the nipple, which, together with the areola, has a dark pigmentation different from the skin of the rest of the bust, the ends of the milk ducts and many nerve fibers are located. By the way, nerve fibers of the intercostal, cervical and shoulder regions pass through the chest, and it can ache with osteochondrosis of the cervicothoracic spine.
Internal filling of the mammary gland - several glandular lobes, subdivided into lobules filled with vesicles-alveoli and interconnected by the milk ducts. This structure looks like a bunch of grapes and called the glandular region, which is responsible for the secretion of milk. It is fed to the top of the nipple by expanding milk ducts in this place.
The mammary glands are permeated with lymphatic channels and blood vessels, in the appropriate position of them supports the ligamentous apparatus - Cooper's ligaments.
The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of types and forms of the female bust, as well as their connection with the character of the owner. But one thing can be said with certainty: there are no two completely identical busts in nature. And yet the formula for an ideal female bust exists, and the following geometrical parameters are characteristic of it:
- the upper part of the mammary gland, mentally divided in half by a horizontal line running along the nipples, should make up 45% of 100% of the breast volume, and the lower one - everything else (55%);
- nipples relative to the same line should look up at an angle of 25 ° to 45 °.
Of course, the perfect toned chest is as rare as the notorious parameters 90-60-90. But in a sense, each breast is perfect in its own way.
Muscle corset
The pectoral muscles are divided into two groups:
- located directly on the chest - internal, external and diaphragm;
- muscles of the shoulder girdle and arms.
The most massive is the fan-shaped convex pectoralis major muscle. Under it is the flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.
The functions of the chest muscles include:
- support of the upper limbs and, together with the muscles of the back, participation in turning, tilting and lifting the body;
- participation in the process of breathing with the help of the diaphragm.
What can influence how the breasts look?
There are several factors:
- Body fat balance. Usually the mammary glands of fuller women are more impressive than thin ones. If a lady begins to lose weight intensively, as a rule, her breasts also decrease. we covered in a separate article.
- Pregnancy and lactation. During this important period, thanks to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case as well.
- Age. Until the age of 20, the bust is steadily increasing and shaping. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. are beginning to play a significant role. It is worth mentioning the "Balzac age", when natural sagging processes begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
- Genetics. It is enough to look at the women of a particular family in order to assume with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the.
- Smoking. Cigarettes contain compounds that break down elastin. The general tone of the skin, including the bust, falls, and the mammary gland begins to sag.
- Plastic surgery. With their help, you can significantly change the shape of the breast. But women have a lot to think about before deciding on this last resort. The most gentle, but at the same time effective method of surgical intervention is.
7 main pull-up movements
As we found out, the mammary gland is attached by its base to the pectoralis major muscle. Is it possible to give it its former elasticity and with what exercises can this be achieved? The growth of the pectoral muscles, an increase in their endurance will improve the shape of the breast, enhance its nutrition, blood supply and lymphatic drainage, and become an obstacle to sagging and prolapse. Immediately, we note that in addition to the workouts below, there are more.
What is important when working out the muscles of the chest:
- It is necessary to work out all the muscles to the maximum. The load must be multidirectional, because the muscle fibers of the pectoral muscles run at different angles.
- Correct exercise technique is important to strengthen sagging muscles without unnecessary injury. Be sure to warm up and cool down.
- Excellent exercises for are considered push-ups, pull-ups, various repulsion in blows (tennis, basketball, volleyball), planks. But the most tangible results are given by weights with progressive resistance. Among them - .
1. Knee push-ups
The muscles of the chest, shoulder girdle, back, abs, and also triceps are involved. This is a basic free weight multi-joint exercise. Unlike standard full-length push-ups and other varieties, since it relieves some of the load from the legs, and, accordingly, is easier to perform.
- From a prone position, place an emphasis on the palms and knees of the legs bent at an angle of 90 ° and crossed at the top. Straightened arms (palms are under the shoulders and look with fingers forward) and bent legs - shoulder-width apart, the whole body constitutes an even oblique diagonal. This is the starting position.
- Inhale and begin to lower your torso down by bending your elbows - until your chest touches the floor.
- At the bottom point, push off and as you exhale, rise to the starting position.
Do push-ups 10-12 times, do 3 sets with a half-minute break.
Don't make mistakes in technique:
- When moving down, do not spread your elbows to the sides of the body - this can overload the shoulder and lead to injury;
- Watch the pelvis - it should neither sag, nor bulge up, but form a straight line due to the inclusion of the gluteal muscles in the work;
- Stretch your wrists to avoid overloading them due to unnatural position and strong pressure;
- Lower yourself down using the strength of your hands, slowly, and not as if you were knocked down.
Attention! Use such a lightweight version of push-ups only for the first time, until your muscles get stronger, do not get hung up on it, go to the usual classic push-ups as soon as possible.
2. Classic push-ups
Classic push-ups are perfect for tightening the pectoral muscles in girls. The muscles of the shoulder girdle, back, abs, triceps are also involved, as well as, unlike the previous version of the exercise, legs.
The technique is like push-ups from the knees, but in the starting position the emphasis is on the toes.
Do push-ups 10-12 times, do 3 sets with a break of half a minute. Gradually bring the number of repetitions to 20 and reduce the break between sets to 10-15 seconds.
3. Squeezing the palms
The pectoral and shoulder muscles are included in the work, the inclusion of the triceps is a mistake. Well suited for beginners with weakened muscles and as a final isometric exercise in strength training.
- Place your feet shoulder-width apart, back straight, bend your arms at the elbows in front of you at chest level, put your palms together and put them vertically (prayer pose).
- Inhale, hold your breath for 10 seconds, and while filling your chest with air, perform frequent maximum contractions of the pectoral muscles by resting your palms against each other.
Repeat 5-8 times for 10 seconds with a break of 10-15 seconds. Gradually bring the time back to 20 seconds.
It is interesting! The exercise can be varied by closing your arms over your head or shifting your closed arms alternately to the left and right chest.
4. "Support against the wall"
The muscles of the chest and shoulders are included in the work, straining and stretching. The exercise is performed anywhere there are doorways. It's good.
- Take the starting position, resting your arms slightly bent at the elbows on the sides of the doorway or wall, and begin to press on them with your hands in the forward direction - about 1-3 minutes.
- Bend forward slightly and continue pushing for another 1-3 minutes.
Three approaches will be enough.
5. Bench press dumbbells lying on an incline bench
An extremely effective exercise for lifting the pectoral muscles for women and girls. The work includes the large and small muscles of the bust, delta and coracoid shoulders, muscles of the ribs, shoulder blades and biceps of the arms.
- Lie on a bench with an incline of 20 ° -30 °, rest your feet on the floor at your sides, lift your forearms with dumbbells up 90 °. The position of the extended elbows - just below chest level, dumbbells - higher.
- Inhale, and as you exhale, squeeze the dumbbells up on straight arms, after a second delay at the top point, the arms return down.
Do 3-4 sets of 10-12 presses, with a break for about 2 minutes.
6. Routing dumbbells lying on a horizontal bench
The pectoralis major muscle works, the muscles of the shoulders and ribs are included. This movement is effective.
- Lie with your back on a bench, arms slightly bent at the elbows with dumbbells lift up to eye level, hands look at each other.
- Inhale - spreading arms to the sides, a slight delay at the bottom point, on exhalation - a new rise.
Do 4 sets of 12 dilutions.
7. Exercise pullover
The pectoralis major and
If you did not have time to look at our selection, and did not start, then our material—For you! What exercises need to be done to pump up the ass and make it elastic and sooo appetizing— read in our material.
Grade
Despite the fact that summer is already in full swing, this is not a reason to give up and stop practicing altogether. If you still dream of getting a great booty, but don't know how to pump it up, start doing these 5 simple exercises, and after 3 weeks of daily workouts, you will have a stunning booty pumped up.
Most Effective Butt Exercise: Squats
Let's start with them, because squats are one of the most effective exercises that makes the ass round and toned. The main secret is to learn
Take a starting position: put your feet shoulder-width apart, look forward. As you inhale, begin to squat, pulling your pelvis back (imagine that you are sitting on a chair). We do not bring our knees together, we do not lift the heels off the floor. As you exhale, return to the starting position.
In addition to the standard squat, you can do other types of squats. For example, a plie squat with legs apart or a squat with a side bend.
Best Butt Exercise: Lunges
Lunges are one of the most effective exercises for tightening and enlarging the buttocks. It works on the quadriceps, gluteus maximus, and rectus femoris. There are several: they can be done not only forward, but also backward, and also to the side.
.gif)
The correct technique for performing a backward lunge is as follows: place your feet shoulder-width apart, feet parallel, and look forward. As you inhale, step back, placing your foot on your toes. The supporting leg should be at 90 degrees. As you exhale, return to the starting position, trying to lift your body using the muscles of your buttocks, not your legs. It is important to perform lunges with a straight back.
.gif)
Effectiveexercises for the buttocks at home: swing
Don't feel like it’s about swinging your legs while standing. It's too easy. A super steep exercise for pulling the hips back is swinging back with a bent and straight leg. If done correctly, after 20 repetitions you will feel how the gluteus maximus muscle "burns". At this moment, you cannot stop doing the exercise: when the muscles are incredibly baking, their strongest "pumping" occurs.
.gif)
Get on your knees, rest on your hands or elbows (as you like), your back is straight. Begin to take your straight leg back. Do 20 repetitions, then bend your leg 90 degrees and do another set.
Most Effective Butt Exercise: Supine Hip Lift
Like all of the above, this glute exercise can be done at home. It fits perfectly into the whole range of exercises for the muscles of the buttocks. It is especially cool to perform it after lunges, squats and swings, when there is no strength for anything.
To, lie on your back and stretch your arms along your torso. Bend your legs at the knees, place your feet completely on the floor. As you exhale, start lifting your buttocks, focusing on your feet. For greater efficiency, you can raise your socks using only your heels. At the highest point of lifting the buttocks, linger for 3-5 seconds. It is important to tighten the buttocks as much as possible in this position. Lower yourself to the starting position without touching the floor.
When lifting the pelvis while lying on your back, only the buttocks and abs should be involved. Do not strain your neck muscles, shoulders, and legs.
A set of exercises for the buttocks at home: deadlift on straight legs
To get beautiful muscles, you need to not only train them, but also stretch them well. This exercise will help relax your muscles, and will be the final piece in our range of effective butt augmentation exercises at home.
.jpg)
To correctly perform and stretch the muscles, do the following: take two dumbbells (preferably 3 kg each) or a bodybar (5-6 kg). Stand straight with feet shoulder-width apart. As you inhale, start slowly lowering the weight to the middle of your lower leg, while your back should be as flat as possible. When doing this exercise, it is important to feel how the muscles of the buttocks and hamstrings are stretched. As you exhale, return to the starting position. Do not fully extend your legs in the starting position - leave them slightly bent.
We have told you about the most effective exercises for the buttocks that you can do yourself at home. Do this set of exercises every day (2 sets of 25 times each exercise will be enough), and you will not only tighten your butt, but also make it more rounded and more prominent, increasing it visually.
What exercises for beautiful priests do you know?
Wide shoulders and sculpted abs are undoubtedly beautiful, but it is even more admirable when this is all complemented by pumped up breasts. To achieve results in pumping up your upper body, making it powerful and attractive, you need to exercise regularly in the gym. This article will discuss effective exercises for pumping up the pectoral muscles.
Trainings for this muscle group are best done twice a week with a break between classes for at least two days. A program for beginners - one or two exercises and no more than 3 approaches, to gain muscle mass - 10-12 repetitions, for strengthening - 6-8 repetitions. Since chest training is closely related to the work of the triceps, the schedule should be designed so that exercises for these muscle groups are not included in one session.
Only if you follow the rules for performing the exercise can you achieve really tangible results. The advice given for each of the training elements will also help in this matter.
Suitable for beginners. This is the base and, according to its principle, the exercise is one of the options for push-ups from the floor. When the slope of the bench changes, the impact zones shift and this is one of the main advantages. In a positive slope, the upper chest works, in the upside-down position, the bottom. For the pectoral muscles, this is the ideal training to strengthen and build mass. The number of approaches depends on the training program, but usually there are 3-4 of them with repetitions of 6-12 times.
Starting position:
- On the bench, take a lying position, while the buttocks, shoulders and head should be pressed to its surface. The back is slightly bent in the lower back, the legs are shoulder-width apart with the feet resting on the surface of the floor.
- The bar is taken with a wide grip and removed from the thrust mechanisms, then rises parallel to the middle of the chest to the peak level. If necessary, you can resort to the help of a partner.
Technique:
- On a deep breath, the projectile drops to the lower limit (it should touch the body lightly). Breathing is fixed.
- The bar is pushed up to the starting position with a powerful exhalation towards the end. At the peak, a short pause is maintained, the pectoral muscles are strained to the limit.
You need to lower the bar without jerking, the movement should be smooth, unhurried. But it should be lifted with a moderately quick movement, while it is important not to allow the back to bend, and the projectile cannot be spring from the body.
In terms of working out the muscles of this group, this exercise is one of the most important. In fact, this is one of the options for the bench press in the prone position in an incline, with one difference - the naturalness of the movement. Almost all muscle groups are involved in the training process, including the arms, shoulder girdle, back, abdominal and stabilization muscles.
It is important that the bars are spaced between each other at a distance slightly greater than the width of the shoulders. If it is too wide, the risk of injury to the shoulder region increases, and with a narrower one, the main load falls on the triceps, therefore it is suitable for working out the latter.
Starting position:
- The emphasis is on the uneven bars with straight arms.
- You should start from this position, as it promotes muscle contraction and allows you to prepare them for the next load.
Technique:
- The body leans forward, then, on exhalation, it smoothly drops down with arms bent at the elbows.
- Take a pause and then slowly, without jerking, rise up with a gradual straightening of your arms. Exhalation.
It is very important to descend slowly and smoothly to avoid injury to the muscles in the chest or elbow joint. The position of the elbows is turned to the sides. When lifting, try to avoid them approaching the ribs. In order for all the chest muscles to be involved, you need to sink deeply until the hands are parallel to the lower chest. With insufficient downward movement, all work mainly falls on the triceps.
As for weights, its use is impractical until the maximum amplitude is reached when pushing up on the uneven bars. By the number of repetitions - as much as you can.
Isolation exercises
The inclusion of such exercises in the training complex is recommended for experienced athletes. For athletes with no more than 2 years of experience, it will be enough to perform a base on the chest.
Isolating exercises allow you to refine the muscle form, that is, make it more prominent and expressive. They are performed at the end of strength training after the base with maximum weight. Consider the following few dumbbell chest pump exercises.
This dumbbell exercise is the leader among the isolated. When it is performed, one shoulder joint works, that is, the main effort is concentrated on the pectoral muscles.
Starting position:
- On the bench, take a sitting position with legs bent at the knees.
- Place the dumbbells on your knees in an upright position.
- Take a lying position.
- Raise your arms with your elbows slightly bent so that the position of the dumbbells is above the shoulders.
Technique:
- On a deep breath, the arms are spread apart to the peak points. Then they are fixed in this position. In this case, a pleasant sensation of stretching should appear in the muscles of the chest, but not without pain.
- On a smooth exhalation, the hands are slowly brought together without jerking until the dumbbells are in contact. Pause.
It is recommended that you do not fully extend the arms during the exercise to avoid injury to the elbow joint. It is also necessary to keep the back in a straight state, since during deflection, part of the load is transferred from the chest to the lower back. As for the weight of the dumbbells, it should be moderate.
Since in this exercise, using large weights and stimulating muscle fibers is very difficult, it cannot be called the best activity for the chest. But it promotes the process of chest expansion, so it must be included in the training program of young athletes-athletes.
Starting position:
- Take dumbbells and place them with their butt ends on the floor near the bench.
- Take a prone position - only the upper back is on the bench.
- Bend the lower back and take the dumbbell with both hands (for the upper part). You can ask someone to submit dumbbells.
- Raise the projectile over the chest with arms almost fully extended.
Technique:
- The dumbbell is lowered behind the head when inhaling, while the elbows should remain slightly bent.
- In a similar trajectory, when you exhale, the dumbbell rises to its original position.
This exercise must be performed smoothly, without haste and sudden movements. At the upper limit, the arms should not be fully extended to avoid injury to the elbow joint. In the lower limit, the dumbbells should be lowered as low as possible, stretching the chest muscles.
Consider chest isolation exercises using machines.
Despite the many varieties of this simulator, they are all based on the same principle of action. To practice it does not require special training, and the likelihood of injury is practically reduced to zero. Perhaps this explains the popularity of this simulator among beginners who are not yet ready to work with a barbell.
Starting position:
- On the simulator bench, take a sitting position with your back straight and tightly pressed against it.
- Feet should be comfortably shoulder-width apart.
- Grasp the handles with your hands, rest your forearms against the pillows.
Technique:
- Take a deep breath, then with a powerful movement on the exhale, bring your hands to touch.
- On inhalation, smoothly return your hands to their original position.
This exercise works on the inner and lower portions of the chest muscles.
Starting position:
In pursuit of a flat stomach, rounded buttocks and prominent legs, women sometimes forget about their breasts, although the muscles under the mammary gland can also be corrected. With the help of chest exercises in the gym, women cannot enlarge their bust and change its shape. However, it is quite possible to tone the muscles and make the upper part expressive. Moreover, increased blood flow in this area further prevents sagging of the mammary glands.
Program for training breast for a girl in the gym
The result depends on the correct selection of practices. The program includes multi-joint and isolating techniques to strengthen and load the local area. The standard complex includes:
- push ups;
- presses from different positions;
- lifting dumbbells on an incline bench;
- dumbbell layout at different angles;
- lifts on uneven bars;
- work in the simulator "butterfly".
How to pump up chest for a girl in the gym with push-ups
Start with the classics.
- Get down on the floor, rest against it with your toes and hands, spread wider than your shoulders.
- Tighten your pelvis and line your body into a string. Bend your elbows and lower your body down without touching the surface.
- Straighten your arms with the power of your chest and triceps muscles, and lift your core.
In the light version, perform the exercise from your knees or from an emphasis on a bench.
Press of a bodybar on a straight bench
Move on to basic techniques. Pressing the bar or working out the center of the pectoral muscles. The principle is simple:
- take the projectile from the rack with a direct grip;
- and make slow climbs.
Dumbbell option
Due to the wide range of movements of mobile shells, large and small, as well as deep chest muscles are pumped more efficiently.
- With dumbbells in hand, lie on the bench.
- Place your feet on the floor.
- Squeeze the shells, trying to bring straight arms at the top. This technique creates critical tension in the middle zone.
- Then go into the negative phase and lower them down. Having reached the critical point, go back to the positive phase.
- Lower the load 2 times slower than raising it.
- At the bottom, bring the shoulder blades together.
- Avoid jerking movements to avoid damaging the rotator cuffs.
Bench press on a bench with an incline back
When the body is in position at an angle of 30-45 ° the load is accentuated closer to the collarbone.
- Lie down with the bar at eye level.
- Grab the base with a wide grip, remove the projectile from the racks and lower it to the upper chest zone.
- Now squeeze up in a similar manner to a horizontal bench press.
Dips on the uneven bars
This pectoral exercise is designed for advanced sports girls. It thoroughly pumps the shoulder girdle and triceps. The principle is to extend and bend the arms when raising and lowering the body. Since the chest and triceps beams work in pairs, the emphasis can be easily shifted depending on the technical nuances. However, the muscles of the chest are stronger and, at the slightest opportunity, pull the tension on themselves.
- Go to a machine with bars () located slightly wider than your shoulders and jump onto it.
- Keep the body upright on straight arms, bend your knees at an even angle.
- Turn your elbows back and press them towards you, tilt your body forward.
- As you exhale, tighten your body. If the movements are difficult, straighten your arms at the top so that in a couple of moments excessive tension is gone from the triceps. With good training, keep the elbow bend at 10 °.
- Sink down and feel a pleasant stretch in the chest area. Go into the positive phase without delay.
Dumbbell bench press on fitball
Point training of the pectoral muscles in the gym is no less effective.
- Lie with your back on a gymnastic ball, holding the dumbbells, palms forward. Such a grip will not allow the redistribution of the load on the deltas.
- Bend your knees at an angle of 90 ° and rest your feet on the floor.
- Stabilize your body and simultaneously raise your arms up.
Laying hands lying from the lower block
- Place the bench in the simulator, tilt the back 30 °.
- Sit down, rest your shoulder blades on the back, push out your chest with the wheel.
- Grab the handle of the lower block, bend your elbows at an even angle.
- Straightening them, bring them to the torso and connect in the center without dropping the weight.
- Do not forget to bring your shoulder blades together while moving towards you.
- Hold on to the climax and start over.
How much and when to perform
The proposed exercises for the pectoral muscles in the gym are recommended for women to do 12-15 times in 3 sets.Newbies start with 10 reps and work with minimal weights. Performing a technique in one go is a reason to increase the number of takes and the weight of the weights. Exercises on the girl's chest are included in the basic 2 times a week. The training loads the triceps well, therefore, they do not practice hand work on this day.
Exercises on the chest for girls in the gym in video format
