Successful workout of the chest muscles (like any other muscle) requires regular progress of the working weights in the exercises - when training in the gym, this means increasing the barbell weight. However, you can also swing your breasts at home - with your own body weight and without special equipment.
Below you will find Chris Heria's home exercise program for pectoral development. Recall that Heria is one of the most popular calisthenics athletes (areas of functional training without the use of additional weight).
How to pump up breasts at home?
For the growth of the pectoral muscles, training for hypertrophy is necessary. Combining strength training with adequate rest time and enhanced nutrition allows the muscle fibers to first take on the load - and then recover and grow stronger, increasing volume and mass.
In fact, the load required to start the hypertrophy processes can be created when training at home - the main thing is to perform exercises with full dedication, trying to involve as many muscle fibers as possible in the work. For this, in particular, a combination of dynamic and static exercises can be used.
The key chest exercise at home is floor push-ups. This functional exercise engages the entire upper body, including the pectoral muscles, back muscles, shoulders, and arm muscles. Among other things, the press also works during push-ups.
The plank is the main home exercise
The key static exercise for pumping your chest at home is the straight arm plank. At the same time, it is important not only to maintain an even position of the whole body, but to deliberately strain the pectoral muscles, reaching their maximum contraction.
In other words, while in the plank, you should raise your back as high as possible (opening your shoulder blades), while straining your chest - and linger for at least 30 seconds. Changing the position of the arms will help redistribute the load on the muscles - therefore it is recommended to regularly alternate the types of planks.
Chest exercise program
Chris Heria's workout consists of 8 bodyweight exercises performed one after another - one approach at a time. The set of exercises is selected so that all sections of the pectoral muscles are involved - upper, middle and lower. Plus, the load is on the inside and outside of the chest.
1. Classic push-ups - 20 times
In a lying position, keep your body straight in a tense state. The pelvis does not lift up and does not bend down. Tighten your abs to keep your entire body in line from shoulders to feet. Take a deep breath when lowering the body, and exhale when lifting. This will expand your ribcage even more and stretch the muscles.
2. Horizon on bent arms - 15 seconds
In a lying position, bend your elbows and hold a static position. Slide your body forward slightly so that your palms remain at waist level. Roll the body forward even more and lift your feet off the floor. Start with 3-5 seconds and with each set try to increase the time by following the correct technique.
3. Push-ups "compasses" - 10 times in each direction
Do a push-up, then move your right hand closer to your left so your thumbs and forefingers form a triangle. Do a narrow arm push-up and move your left arm further away from your right. From the side, this movement resembles a compass - the legs are in the center of the circle, and the upper body moves in an arc.
4. Archer push-ups - 10 times for each hand
Spread your arms wide in a lying position. Bend your right arm at the elbow until your chest touches the floor. Keep your left hand in a straight position. Do 10 push-ups with your right arm first, then your left. If you still have strength, do 5 more push-ups on each hand - once with your left hand, once with your right, and so on up to 10 in total.
5. Explosive negative push-ups - 10 times
Do a classic push-up, but go down in a controlled manner for 3-4 seconds. Do not spread your elbows wide, keep them closer to the body. As soon as you touch the floor with your chest, as you exhale, sharply straighten your elbows and push your hands off the floor - as much as possible.
6. Diamond push-ups with emphasis on a hill - 15 times
In the lying position, place your palms closer together, as in the compass push-ups. When lowering, do not spread your elbows to the sides. When you lift yourself up, at the highest point, turn your hands so that the backs of your palms are in contact with each other. This technique will maximize the contraction of the pecs and triceps.
7. Bent-over push-ups - 20 times
Starting position - lying down, legs are on a hill. When training muscles in this position, the emphasis is on the upper chest. This exercise is recommended if you want to give your pectoral muscles more volume.
8. Static push-up - 1 minute
You have to do only 1 push-up. Slowly and in a controlled manner, lower yourself down for 30 seconds, and then with the same maximum concentration for 30 seconds, rise up. Breathe evenly and feel how every muscle in your body is tense to the limit.
8 exercises is one training circle. We recommend doing 2-3 laps per workout. Rest between exercises for 1-2 minutes.
Video
How to improve training efficiency?
To prevent the pectoral muscles from getting used to the same load and continue to grow, you need to either regularly increase the working weight (for example, use dumbbells or a barbell), or increase the intensity of the training program performed:
- Swap exercises... Exercise alternation plays a fairly important role in muscle stress, increasing or decreasing the stress on the secondary muscles.
- Reduce breaks... Reduce rest time between exercises and increase the number of training laps.
- Extend your time under stress. Aim for about 45 seconds to complete one set. This is the optimal time to achieve muscle hypertrophy, according to Chris.
Programming
Remember that successfully pumping your pectoral muscles requires ample recovery time. Train your chest 2 times a week, and on the rest of the days, swing your back, legs and abs. Only by working through all muscle groups can you build an athletic physique.
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Training your chest muscles at home is a very real challenge. In order to pump up large breasts, it is necessary to alternate between dynamic and static exercises - and also regularly vary the types and types of push-ups.
Source: fitseven.com