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How to do push-UPS to pump up pectoral muscles: training program

Sculpt a body like Hercules, every man. And it can be done in the gym, under the supervision of a coach, and at home. All you need is the right training program. For example, if you want to pump your chest muscles, it is necessary to pay attention to the push-UPS.

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There are many types of this exercise. The most effective push-UPS, bench cargo lying down, dips. In this article we will examine these exercises provide useful recommendations on the correct implementation, but will also help you to make a table with the program effective workout.

Rules effective lessons

Running the program for the chest, you should observe a few important rules:

  1. Pre-workout always do a warm-up, use warming creams, or get injured muscles, tendons or joints. The warm up should last at least 10 minutes.
  2. Pain is an alarming signal. When it occurs it is necessary to stop to do push-UPS and find out the cause of the discomfort.
  3. To build chest muscles with push-UPS, not only training without proper nutrition muscles can't grow, because they need a "building material".
  4. How to build chest with push-UPS? The success of the training program lies in overcoming. Once the body gets used to a certain load and it becomes easy to perform complex, it is time to increase the number of sets to use weights.
  5. Working out the chest, do not forget about the inner and outer core muscles. Strong pectoral muscles and weak back and the press is one of the causes of stooped posture. In addition, this muscle imbalance is dangerous as it entails the incorrect weight distribution.
  6. When the power load on the chest muscles, they will gradually shorten, leading note of the shoulders, visual distortions different parts of the back. That is why, after push UPS it is recommended to perform stretching exercises.
  7. Do not overload the body dramatically. The increase in load should occur smoothly. Beginners should start with a minimum number of push-UPS (even if you feel that you can do more).
  8. During the exercises, and keep breathing. If you do push-UPS and breathe correctly, the body will not get sufficient amount of nutrients (for example, gluten is the "building material" for muscle), you can also cause problems with the heart and internal circulation.
  9. The system of push-UPS you have to include rest days (for example, train on schedule "4 – day intensive classroom- 2 days to restore muscle fibers").
  • Exercise two: bench press.

The bench press should be included in the scheme of development of the chest musclesnecessarily, as this exercise allows you to achieve very good results. There are three main types of bench press to increase strength and mass of the top, bottom, middle thirds of the chest:

  1. Bench press with the surface, parallel to the floor – in this case, considering the average of the group chest muscles.
  2. Bench from the bench, tilted down. In this case, the head and torso, men are inclined to the floor. Allows you to strengthen the bottom of the chest. To obtain the maximum effect from the exercises, try to upper point the maximum straighten your arms. The exercise is complicated, so asking for help from the coach (to insure).
  3. Bench with the bench raised up. This exercise expands and lifts the upper part of the chest muscles.
  4. Bench press with reverse grip barbell (palms to face). Allows you to make a stronger emphasis on the upper part of the thorax, but be careful, as this option is more traumatic to the shoulder joints.
  • Exercise three: dips.

Dips allow you to quickly work out the upper muscle of the thoracic. Represents the raising of his own body at arm's length with your feet raised, the body is held vertically or slightly tilted forward relative to the floor. To increase load you can do push-UPS with weights which are suspended by straps around the neck or used in the form of sports vest-weighting (you can substitute a backpack with sand).

For pumping the thoracic it is necessary to perform the exercise on the parallel bars in which the distance between the rails is greater than the width of the shoulders of the men. In the narrow placement of the hands will not be worked on chest and triceps, so stay tuned for that.

Scheme for study in tables

To pump up the chest muscles can only if you to do push-UPS regularly, and with the planned increase in the load. There are many variants of schemes of training. How to work out the chest muscles – you can easily find and compare the different options online. In this paper, we present as an example a couple of programs – they are quite simple and suitable for training from scratch.

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3rd approach

Week (4 days of training and 2-3 days of recovery)

The bench press barbell on flat bench

Classic push-UPS

Dips

1st approach

The 2nd approach

3rd approach

1st approach

The 2nd approach

3rd approach

1st approach

The 2nd approach

1st week

3

5

3

10

8

5

3

3

3

2nd week

4

5

3

15

10

10

5

3

3

3rd week

5

5

3

20

15

10

5

5

3

4th week

7

6

3

25

15

10

7

5

5

5th week

7

5

4

6

5

5

10

5

3

* Starting with a 4-week program can be supplemented with push-UPS with wide hand placement.

If at the conclusion of finals week of any of the complexes you wish to continue the study of the upper, middle and lower chest muscles, it is better not to increase the number of repetitions and sets, and to use:

  • Addition or replacement for more difficult variants of the basic exercises (for instance, instead of the classic push-UPS – push-UPS on one hand, instead of the base of the bench – press with a reverse grip, etc.).
  • Weighting – the addition of new loads should be gradual.
  • Additional exercises in the workout (for the chest muscles also suitable breeding hands with dumbbells, horizontal bench press in the simulator, the reduction of arms in the crossover).

That's about it. We hope that our tips will help you make a suitable for you complex elaboration of the pectoral muscles. Practice a lot, do not forget the rules of safe performance of exercises, and then the result will not wait! Success!