How to inflate the lower part of the pectoral muscles

The question of how to pump the lower part of the pectoral muscles concerns the representatives of both sexes. Men tend to make the contours of the breast more decorated, explicit. After all, pumped male breasts have a great attractiveness for women. Girls, on the other hand, do not lag behind men in wanting to please the opposite sex and also tend to build up chest muscles. It helps them to tighten the mammary glands, to make them more elastic and voluminous. After all, the growth of the pectoral muscle visually increases the size of the female bust by half the size minimum.

How to pump up the pectoral muscles

Often, novice gym visitors face such a problem as lack of pectoral muscle growth. It seems to be a considerable load, the tummy tightens, the arms become impressive, but the chest does not change in size. To pump up the pectoral muscles, to make them more voluminous and relief,need to know a few rules.

1. Begin training with exercises on that muscle group, the growth of which you currently need most. Therefore, as soon as you came to the gym and did an easy warm-up, proceed to pumping the lower part of the chest. A fresh body, full of strength, will allow you to do more reps with more weight.
2. Do not focus on endurance, increasing the number of repetitions, but on strength, increasing the weight of the weighting. It provides an increase in muscle mass.
3. Each time, change the load so that the muscles do not get used. Increase the number of repetitions, increase weight, change exercises. Every day after a workout, you should feel a slight pain - this means that the muscles grow.
4. No need to practice every day. After training, the muscles need at least a day so that the fibers stretch out and heal after the microtraumas received. It is best to practice three times a week.
5. Experienced bodybuilders distribute the load for the whole week. One day they are engaged in legs, in the other they train the press and back, in the third they are forced to work the shoulders and arms. So, for maximum effect, try to engage the pectoral muscles after the weekend. After a two-day rest, muscles are full of strength and glycogen, such training will benefit the breasts.
6. Train at your limits. Even when it seems to you that you can not perform a single repetition, try to squeeze out another couple of movements. Training on the edge of the possible significantly accelerates the growth of the pectoral muscles.

These simple rules will help you speed up the process of building up the lower pectoral muscles. But what exercises do you need to do?

Exercises for the lower chest

To inflate the lower part of the pectoral muscles, you need to try to pay attention to the entire pectoral muscle. Its lower part grows best, so pumping the lower part of the breast does not seem to be a problem.

1. Bench press bar lying down. This is the first exercise that will help you to outline the contours of a beautiful chest. Lie down on a straight bench, do 2-3 warm-up approaches with a gradual increase in repetitions. After the warm-up, you need to make 4 working approaches for 6-10 boom lifts. If you can more - increase the weight. At the same time try to observe the correct technique for doing the exercise. Lower the barbell low, straight to the chest, do not move it to the level of the neck. At the time of lowering the forearm area should be perpendicular to the floor.Effort to do exhalation.
2. Dumbbell bench press on the inclined board. To pump precisely the lower parts of the pectoral muscles, you need to spend more time on the exercises on an inclined bench in reverse. Lie down on the bench with your head down. Hold the dumbbells with a straight grip and lift them up. Why dumbbells, but not the barbell? The fact is that dumbbells allow you to make a large amplitude. Make at least 4 sets with 10 repetitions. If you have problems with the vessels, it is not recommended to do this exercise, because in the upside-down position, the brain vessels receive a large load.
3. Crossover This is a simulator that allows you to raise and fold hands. In order to work out the pectoral muscle, it is necessary to fold the arms not in front of you, but from below. You should not take big weights, it is important to do more repetitions here - at least 20-25. The correct technique for performing the exercise involves fixing the simulator for a couple of seconds at the moment when the arms come together.
4. Breeding hands with dumbbells. Lie down on the bench with a back tilt and pick up the dumbbells. They need to be diluted as wide as possible. This not only trains the pectoral muscles, but also carefully stretches them.Stretching the muscles is the key to future growth and growth.
5. We press in Hammer. This simulator is perfect for the formation of beautiful pectoral muscles. It allows you to lift large weights without the risk of injury. Do at least 4 sets of 12-15 repetitions.
6. Push ups. This exercise is more suitable for girls, because it is quite easy to do. If you wish to work out the upper part of the pectoral muscles, we raised the legs above the general level of the body. To work out the lower parts of the breast, you need, on the contrary, to be wrung out from a low bench. To make the exercise not so simple and easy, hang small weights around your neck or do such push-ups at the end of a workout, when any movement is given with great difficulty.
7. Bars This is one of the best exercises for the lower part of the pectoral muscles and the entire breast as a whole. However, it is best to put the parallel bars as the final exercise in the complex work on the chest. Do as many push-ups as possible on the uneven bars, if necessary, use additional weights for the legs. To remove the load from the triceps and more lower parts of the chest, you need not to unbend your arms completely, that is, not to rise to the end.Elbows should diverge to the side, and not fall down. Engage on uneven bars need with the body tilted forward. This technique will allow you to achieve good results after a few workouts.

This is a simple basic set of exercises that will help you achieve your desired goal. However, beautiful breasts are formed not only in the gym, but also in the kitchen.

Nutrition for building pectoral muscles

To grow muscles intensively, you need to pay special attention to nutrition. Its base should be protein. Protein foods should be more than half the athlete's diet. If in the morning and at lunch you can afford some carbohydrates in the form of cereals and fruits, in the evening there should be a pure protein dinner. Cottage cheese, a piece of poultry or fish, vegetable salad - ideal.

To make your muscles grow well, you need to eat something sweet, such as a banana, before training. Glucose will give you energy and strength to perform as much as possible strength exercises. And immediately after a workout, you need to drink a protein shake that will saturate the muscles with nutrition.

To build pectoral muscles, not fat, you need to eat fractional.The best option is 5-6 times a day, in small portions. This will accelerate the metabolism, which will give the opportunity to get rid of excess fat and dry the figure. Pay attention to the amount of water you drink - it must be at least two liters.

Separately, I would like to say about the various food additives for bodybuilders. This is an easy way to get pure protein in large quantities. Usually whey and soy proteins are on sale. If you have just started taking these supplements, start using them only before and after your workout. This will improve your strength capabilities, give your muscles nutrition, and accelerate their growth. Dry whey is the most convenient and safe product that can help you build up not only the pectoral, but also all the other muscles. Serum is diluted and taken in the form of a cocktail. The amount of serum consumed should be strictly limited - in accordance with the weight of the athlete. Usually, an average bodybuilder needs 2-3 grams of serum per day.

Creatine will help increase muscle mass and regenerate damaged muscle fibers. In addition, his reception will allow you to train longer and more intensely.Reception of creatine (usually sold in capsules) must be accompanied by a large amount of water consumed, because the drug dehydrates exhausted muscles.

The first thing that a woman draws attention to when seeing a male body is powerful arms and contour chest. It is not difficult to pump up the lower part of the pectoral muscle, the main thing is to act in a complex way. Proper nutrition, intensive training with the observance of the technique of exercise and reasonable nutritional supplements will make your figure attractive.

Video: how to pump up the pectoral muscles at home