How to pump the upper chest muscles
Beautiful, elastic and pumped to the body - not only attractive but also stylish. After all, modern fashion for a healthy lifestyle is becoming increasingly popular. However, men often make some mistakes because the figure becomes strange. Usually this is expressed by pumped arms, but weak (even thin) legs, irregularly shaped breasts. The muscles in the upper part of the breast make up 60 percent of the entire breast, so we work on the upper part to determine the appearance of the breast. The beautifully pumped chest and “collar” region attract women as strong biceps. But how can we shape this breast so that the real result is noticeable?
How to pump the upper chest muscles
Exercises to pump the upper breast
Some effective exercises to help the upper chest work carefully.
Always start your workout with exercises in an inclined sequence. This will ensure a precise focus on the upper muscle groups. You can press dumbbells, you can exercise with dumbbells, the main situation is that the bench should be inclined, not horizontal. And doing these exercises at the beginning of the exercise, the muscles being “fresh a right now, is the best way to do more approaches and repetitions. It is best to adjust the tilt table to 20-30 degrees. If you do more, for example, 45, the deltas enter the work, removing the burden from the chest muscles.
Choose the bar, not the barbell. Exercising with dumbbells on a sloping bench constantly changes the angle of the bench. This allows you to work out the different muscles of the chest - upper, middle and lower. The most effective exercise for the upper part of the chest is to raise arms sideways. Lie down on a sloping bench, arms slightly bent at the elbows, fists turned towards the palms. Open your arms as wide as you can. Perform 30 repetitions in 4-5 sets.
If you are in the gym, one of the best simulators for the chest is a simulator for lifting hands. In this case, be sure to follow your elbows - lift your elbows up and keep them parallel to the ground.
The bench press with partial amplitude is very good for building chest muscles. Sit on a horizontal or inclined bench, grip - slightly wider than normal. Partial amplitude is the slight lowering and lifting of the neck when the movements are performed only from the top, not from the bottom up.
Another good workout to work your chest muscles is push-ups. However, classic push-ups often only affect the lower part of the chest. So we push the chairs up. Place the two stools at a distance equal to the distance from the elbow to the elbow. Legs should be leaning against a bench or couch (if exercise is performed at home). Try to lower the body as low as possible so that you are working on the upper part of the chest muscles. It is best to perform 20 repetitions in 3-4 approaches. If it is easy to repeat the number and approaches, do it with a load of exercise.
Great workout to work your upper chest - exercises on uneven bars. To maximize the effect of the exercises, you should place your hands only in half, not as wide and fully down as possible.
Lay down the bench (horizontal but better than sloping!). Hands hold dumbbells as if holding a neck. Start lifting and lowering the dumbbell at the same time. Make 2-3 sets of 15-20 repetitions.
You should do narrow push-ups to work in the chest muscles. The technique of doing the exercise is similar to the classic push-ups, but the hands should be placed as close to each other as possible, so that the fingers of one hand touch the fingers of the other hand. At the same time, do not rush to lower the body, to the original position, in this form, stabilize your body for a second. This will give the chest the maximum load.
Another type of exercise, including the upper chest, is ”forward şut push shots. To do this, you must position the legs at a higher level than the rest of the body. To create a load on the chest muscles, you need to have elbows to look in different directions, not triceps.
These basic exercises can be complemented by other variations, but the basic techniques should be the same. The upper chest is an important and training program to work with.
How to make a protein shake at home
How much train there
First, pay attention to the education regime. Any experienced bodybuilder will tell you that you can't train every day. Even with a strong desire to achieve great results. The truth is that in intensive training, muscle fibers get microfractures, which heal later (hence pain after training). If you exercise at intervals of a day, the muscles have to stretch and grow, which is what we need.
When programming workouts, do not use the muscles, change the type of exercise, increase the number of repetitions and approaches, add weight. The load must always be changed and increased. The only way to build muscle.
Muscle building diet
It has an important importance when building any muscle group. Any athlete knows that the basis of bodybuilding nutrition is protein. The percentage of any meal should be at least 60. Here are some nutritional guidelines that will speed up the process of building your chest muscles.
Muscle building diet
Protein, protein, protein. This is the main condition for muscle growth. This may include meat, fish, poultry, egg whites, dairy products, soy, beans.
Great importance is given to carbohydrates. They must be at least 30 percent. This helps build mass.
Usually gradual fraction - food is necessary. It's better if you have about 6 meals a day. One serving should saturate hunger, but at the same time 2.5-3 hours on an empty stomach.
Before training, it is better to eat something carbohydrates such as a banana. It saturates the body with energy, so that exercise is beneficial, rich and intense.
You can drink a protein shake right after a workout. Tired muscles will gladly accept the protein product that will contribute to their active growth.
Special attention should be paid to fluids. You should drink at least 2.5 liters of pure water during the day, you can make minerals, but you cannot be carbonated. Coffee, strong tea, alcohol, carbonated drinks should be completely eliminated or minimized.
When cooking, it should be preferred to cook and cook. You can steam and bake meats and vegetables in the oven. No frying!
Discard oil or use as little as possible - only in salad dressings. In general, it is better to fill the salads with kefir or yogurt from fresh vegetables.
Avoid salt and sugar or minimize their consumption.
Carbohydrate foods (pasta made from durum wheat, whole grain breads) should be consumed mainly in the morning. Dinner (especially after training) - definitely protein products. This will allow you to dry, to get more relief forms.
These simple rules will help you speed up the process of building muscles - not just the upper chest, but also the rest of your body.
Sometimes the girl needs to pump the upper part of the muscles. It's not just a charity's desire. Strengthening the chest muscles, tightening the mammary glands, allows you to increase their volume by half. In this case, the exercises should be similar, but the number of repetitions and approaches should be less than that of men.
A beautiful male body with distinctive pectoral muscles creates the image of a wild Tarzan that women love so much. Most of the time, it is not enough to come to the gym and dumbbell every night. It must be approached responsibly to build your own body. With just the right approach, you can make your own shape perfect.
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