How to pump up the pectoral muscles at home for a girl with dumbbells, push-ups, on the horizontal bar. Training program for a week, a month

Beautiful breasts are the dignity of any girl. The pectoral muscles can be pumped up in the gym or at home. But it is important to know how to do it correctly. A combination of well-planned exercises will help strengthen your breasts and make them look attractive for years to come.

Breast anatomy

The female breast is formed:

• chest wall (the chest is attached to it);
• small and large pectoral muscles (create a frame for the chest);
• breast (milk is produced in it for feeding a child);
• nipple (milk flows through the holes in it);
• areola of the nipple (the Montgomery glands on it protect the nipple from drying out);
• milk ducts (through them milk from the glands flows to the nipple);
• adipose tissue (surrounds the mammary gland, creating the shape of the breast);
• skin (serves as a shell for the breast).

Feature of pectoral muscle tissue

The pectoral muscle group combines:

1. The pectoralis major muscle.The largest muscle in this zone, which originates from the collarbone to the muscles of the abdomen and sternum. Its muscle fibers connect the arms and body.

2. Pectoralis minor muscle.It is located behind the pectoralis major muscle and is attached to the scapula, providing its movement. It resembles a triangle in shape.

3. Serratus anterior muscle.It is located on the side of the sternum. The rotation of the scapula is accomplished by this muscle.

This knowledge will help you figure out how to build pectoral muscles at home.

The girl needs to develop all muscle fibers using isolation and basic exercises.

Factors affecting breast shape and size

The following factors affect the appearance of the breasts:

• genetic predisposition;
• the amount of fat surrounding the mammary gland;
• the amount of connective tissue between the lobes of the gland;
• the level of training of the chest muscles;

  

• menstrual cycle;
• pregnancy;
• breast-feeding;
• menopause.

Timing and results

The results from training will be visible if you do a set of exercises 3 times a week. By time, the load lasts at least 40 minutes. A quarter of an hour at the beginning and at the end of the workout should be spent on warm-up and stretching.

After a month and a half, the pectoral muscles will increase in volume and become more prominent. Big changes will be visible after 2-3 months. Later, exercises can be performed 2 times a week, increasing the intensity of the workout. Then you can work with higher weights.

Push-ups from a horizontal surface

Classic push-ups are carried out as follows:

1. With outstretched arms, set slightly wider than your shoulders, you need to rest on the floor. The body is located in one plane. Feet rest against the floor with socks.
2. When exhaling, the arms are bent, spreading the elbows to the sides and dropping down with the chest.
3. On inspiration, they return to their original position.

It is enough to do 3 sets of 8-10 times. Beginner athletes can do knee push-ups when their legs are crossed at the back. Another simplified option is push-ups with an emphasis on the bench.

Advanced athletes can do clap push-ups. The clap is done when the body is lifted. Fist push-ups are a type of exercise for experienced athletes. With this technique, the girl's fists serve as fulcrum.

Narrow push-ups

Close-grip push-ups help to work not only the chest muscles, but also the triceps. For their implementation, a lying emphasis is taken. Legs are shoulder-width apart with an emphasis on the socks. The palms are pressed to the floor in front of the chest.

As you inhale, your arms straighten. The body is in one plane. On exhalation, the chest sinks again. It is enough to do 3 sets of 8-10 reps.

Don't miss the most popular column article: Breast lift without implants - all methods, methods and procedures. Efficiency, before and after photos.

Push-ups on stools

The exercise will allow the girl to quickly build her pectoral muscles at home. Like the parallel bar exercise, it works the upper pectoral muscles.

When performing it, the following sequence of actions must be observed:

1. Two stools are placed 1.5 m from the sofa. You need to stand with your back to them and rest against them with straightened arms.
2. The legs are set one by one on the sofa. The body is straightened in one straight line.
3. While exhaling, the arms are bent at the elbow joint and lowered so that the nipples are level with the palms.
4. Straighten your arms while inhaling.

The optimal load for this exercise is 3 sets of 12-15 times.

Forward bend push-up

Bent-over push-ups build up your upper chest muscle. Straightened arms at a level slightly wider than the shoulders rest on the floor, and put their feet on the sofa. Body weight is transferred forward onto the shoulders.

In this position, a push-up is performed on the exhale. On inspiration - return to the starting position. Push-ups are performed in 3 sets with 6-8 repetitions.

Bench press on a horizontal surface

To do this basic exercise, lie on your back on a sports mat with your knee slightly bent. Brushes with dumbbells are pressed to the chest. When you exhale, your hands need to be raised up, fully straightening them in front of you.

You need to make 8 visits 8 times. Over time, you can take more dumbbells.

Press at a positive angle

To perform this exercise, you need to sit on a bench with an incline of 30 ˚. Legs rest on the floor, and hands with dumbbells are pressed to the chest. Elbows need to be spread apart. In this position, inhalation is taken.

On exhalation, the arms are raised up, slightly held at the top point and lowered. You need to strive to perform 3 sets of 10 presses. The break between push-ups is 2 minutes.

Routing dumbbells lying on an incline bench

This exercise is done like this:

1. You need to lie on an incline bench. Slightly bent arms with dumbbells are raised up. The brushes are facing each other.
2. When inhaling, you need to spread your arms to the sides and feel the tension of the pectoral muscles. In this position, you should linger and, with an exhalation, bring your hands with dumbbells. 2-3 cm remain between them.

You should do 4 sets of 10 dilutions.

Pullover

A pullover is an exercise that builds up the upper pectoral and back muscles.

The following sequence of actions must be observed:

1. Sit on a bench with an adjustable backrest angle (45 ˚).
2. Take a dumbbell with a hand grip shoulder-width apart.
3. Rest your back, raising straight arms with a dumbbell over your head.
4. Lower your arms back, feeling the muscles of your back stretch.
5. Return to the position with the arms above the head.

In the exercise, it is important not to bend your elbows. Initial load on pullover: 3 sets of 10 reps. You can do this exercise on a bench with a zero incline. The pullover is performed both lying on the bench and sitting across the bench.If a heavier weight is taken, then the number of sets decreases, and the repetitions do not exceed 5-6 times.

Exercises to stretch the expander

At home, a girl will be able to pump up her pectoral muscles with exercises with an expander both in a standing and lying position.

The first exercise is performed with the following sequence:

1. Stand on the tape with your legs slightly apart. Grasp the handles of the projectile with your brushes.
2. While exhaling, pull your arms up, bending your elbows.
3. Give up.

You need to make 8-10 hand raises. The second exercise differs from the first in that the arms are raised with extension to the sides.

The third exercise is done like this:

1. The tape is placed on the sports mat. You need to lie down with your shoulder blades on it, take the handles of the projectile and spread your arms.
2. Exhaling, you need to slowly raise your arms up and immediately lower.

It is enough to do 5-7 repetitions of the exercise.

Exercises on uneven bars

Exercise for the chest muscles on the uneven bars is difficult, therefore it is suitable for trained athletes.

You need to do the following:

1. Take a position on straightened arms on the uneven bars, crossing or tucking your legs so that they do not touch the floor.
2. Inhale, bending your arms at the elbow joint and feeling the stretching of the pectoral muscles.
3. As you exhale, straighten your arms again.

When performing the exercise, the grip on the uneven bars should be wide, the elbows should be set wide apart. It is not allowed to make sudden jerks. The body should be tilted slightly forward.

The number of sets to strive for is 4 sets of 15 reps. But at first, it is performed as many times as the girl can handle, and gradually the load increases.

Downward-facing dog

This exercise is part of a yoga class. It stretches the back muscles well, and also strengthens the pectoral muscles.

The technique is as follows:

1. You need to kneel down, stretch out your arms and rest your palms on the mat. The back should be parallel to the floor.
2. The body is gradually raised, straightening the legs. The feet and palms should remain in their original position.
3. In the triangle position, when the gluteal muscles are at the top, you should linger for a few seconds.

You should do 3-5 sets of this exercise, and between them you need to rest for a minute.

"Upward-facing dog"

This gymnastic exercise stretches your chest muscles.

It runs in the following sequence:

1. You need to lie on your stomach.
2. The arms, parallel to the body, bend at the elbows. Place your palms at shoulder level.
3. With an emphasis on the palms, you need to arch your back. It is important to feel how the shoulder blades have come together. Keep your arms straight.

You need to stay in this position for a minute. Then you should lie on your stomach again. The exercise can be repeated 3-4 times.

Stretching the chest muscles

Stretching your chest muscles is the final step in your workout.

It is a set of the following exercises:

• body turns;
• slopes;
• "mill".

The following exercise is very effective in stretching:

1. You need to stand up straight, and braid your arms from behind so that your palms are turned forward.
2. Take your arms back and up, feeling the muscles of the chest and shoulder girdle tighten.
3. Let go of your hands.

The exercise is performed 5 times. You can also lean your hands on the wall and bend so that your legs stay in place, and only the body works.

A 5-minute complex will eliminate the possibility of experiencing muscle pain in the morning.

Prayer Exercises

The exercise you can use to end your workout is called the Prayer Pose. It is very beneficial for the chest, as it has a tightening effect on it and strengthens the pectoral muscles.

To perform the exercise, you need to connect your palms in front of you, bending your elbows. It is required to squeeze the palms with force. The pectoral muscles should be tense. The position must be maintained for 20 seconds. The next ten seconds is rest, and then the exercise is repeated. To be effective, the exercise must be repeated 5-8 times.

How to eat to improve exercise performance

At home, having mastered the technique, it is not difficult for a girl to pump up her pectoral muscles. Both exercise and a balanced diet will help you achieve good results.

Here is a list of foods that help grow this muscle group:

• animal protein containing natural protein (chicken, beef, egg, cottage cheese, milk). The amount of proteins is calculated according to the following formula: 2 g per 1 kg of body weight;
• complex carbohydrates at the rate of 7 g per 1 kg of body weight;
• vegetable fats - 10% of the daily diet;
• vegetables and fruits;
• Caffeine-containing foods (pre-workout)
• sports nutrition: citrulline malate, creatine (after consultation with a fitness trainer);
• nutritional cocktails;
• clean drinking water.

Training restrictions

A set of exercises for developing the pectoral muscles is contraindicated if:

• there are implants in the breast... When the pectoral muscles are loaded, the implants are compressed and displaced. This can lead to rupture of the synthetic material and intoxication of the body;
• there is a curvature of the spine... Even if there are minor back problems, a combination of exercises can make the condition worse. This is due to the fact that it includes push-ups, work with dumbbells and a barbell;
• less than 2 days have passed since the last training session... This time is not enough for the smallest damage to the muscles to heal and the body to recover from stress.

Fitness trainer recommendations

Experienced fitness trainers agree on the following guidelines:

1. The workout should start with intense basic exercises and continue with simpler isolation exercises.
2. During training, do not neglect warm-up and stretching.
3. You need to increase the load gradually and start training with a little weights.
4. The load must be done by changing the angles, because the muscle fibers are located in different directions.
5. The workout is based on observing the development of muscles (which are lagging behind in development, and which are pumped up faster).

Having the knowledge of how to properly pump up the pectoral muscles at home, a girl can maintain the attractiveness of this area of ​​the body for many years. It is important to organize regular exercise. Proper nutrition and beauty care for your breasts will help last the results.

Video on how to build pectoral muscles for girls

How to strengthen your pectoral muscles and tighten sagging breasts:

Exercises in the gym to strengthen the pectoral muscles: