I am glad to welcome you, dear readers! We all know perfectly well that a woman loves with her ears, and a man with his eyes. So, building a muscular and at the same time attractive figure is not an easy task for any gender, and here (in priority) it is necessary to pay attention to working out the most attractive parts of the body and know what to pump in the gym. Those. it is worth shifting the emphasis in your workouts to the most “appetizing” parts that are most striking and allow you to look the most advantageous against the general background.
I think you have already guessed that today we will talk on the topic - which muscle groups make the opposite sex simply sweat and languish. Well, and most importantly, we will learn how to make them more “batonous” and embossed.
Here we go…
What to download in the gym: winning muscle groups
It may seem strange at first glance, but women react much less to the appearance of a man and often appreciate a man's sense of humor, wit and self-confidence much more. As for women's preferences regarding the male figure, then there are tastes (from representative to representative) differ greatly. Some like lean models from glossy magazines; others - large and stately "machomen"; still others are crazy about their neighbor, an office worker with narrow shoulders. As for specific parts of the body, here the tastes also differ: some love the steel male press, give others rounded buttocks, and others - with both hands on developed shoulders.
In general, for ladies, as always, everything is complicated, whether it’s a man’s business – they are attracted to almost any part of a woman’s body. No, I will not say that the wit and showiness of the girl herself do not play a role, they just somehow fade into the background after a few minutes of communication. What is the reason for this? ... probably, with mother nature.
Well, we digress a little from the topic. So which muscle groups should be prioritized to look more attractive?
Here it is worth saying that we must follow our tastes and preferences in sculpting our body, because it is yours, and you are its sculptor. However, do not forget that a person is a social being, and what others think about his figure also matters to him.
Note:
It is unlikely that Arnold Schwarzenegger trained so hard if he did not live on a desert island, where there was no one to evaluate his achievements.
Men's self-confidence very often stems from the good physical shape of one's own body, it is she who allows herself to like herself and, as a result, everyone else (particularly to the opposite sex). In one of the books on biology, I remember, it was said: "... females prefer males who are somewhat beyond the usual."
If you apply this thought directly to bodybuilding, then building muscle can be called something beyond the ordinary. Therefore, for any male representatives involved in gyms, the chances of attracting the attention of women increase significantly. So, which ones should you focus on in order to build an attractive and beautiful body?
For a man, this is the pectoral muscle, abs, arms, buttocks. If you are a woman, you just need to keep yourself in the usual muscle tone, i.e. do not “start” and monitor the percentage of body fat. Of course, fitness exercises on the buttocks (for elasticity), chest will not interfere (to strengthen and uplift) and press (flat tummy).
Did you notice how many similarities there are? In general, the muscle groups that make our body visually more attractive are: buttocks, abs, chest and arms. Let's move on to the practical part.
What to download in the gym: the best exercises
So, let's start in order, go through each muscle and figure out how best to train them. And the first group in line is ...
Buttocks
Many women do not wonder what to download in the gym. They just shake their ass. Buttocks, she is the “sirloin” part. Due to the fact that a person spends most of his time in a sedentary job, the most problematic area for many women (also men) is this very “hard worker”.
Based on the anatomical functions of the buttock muscles, it becomes clear that the best exercises for training it are various squats and lunges with dumbbells. A better study of the elasticity of the buttocks can be achieved by combining two exercises (e.g. lunges and hyperextensions) in one series.
What are good lunges?
The thing is that this is a unique exercise for working out the legs separately, because. it provides a good stretch and concentric contraction of the gluteal muscle. All this is due to the powerful neuromuscular impulses that occur when training one half of the body. In addition, such large muscle groups as quadriceps and hamstrings are alternately included in the work.
Why hyperextension?
It is generally accepted that this exercise is intended exclusively for working out the lower back. (more precisely, extensors), but first of all - this is the best insulator of the buttocks. I don’t know if the girls are aware of this feature, but in our gym this is their favorite simulator. It turns out that when the legs are straightened, it is the buttocks that are the main “adducting-moving” muscles, and therefore the load is redistributed between the extensors and the large (someone like it :)) gluteal muscle.
So, in general, you can adhere to the following training scheme (superset) and sequence of exercises:
- deep squats (with a barbell - for men, with a pancake from the neck - for women) or leg presses in Hackenschmidt (2-3 approach to 8-10 repetitions);
Then the superset:
- lunges ( 2-3 X 8-10 ) ;
- hyperextension (2-3 X 10-12 ) ;
Note:
Superset - two different exercises in a combined approach, without a pause and rest between them.
Perform these exercises, and then rounded buttocks are provided to you. We go further.
pectoral muscles
This muscle group is most important for women, because. the height and elasticity of the chest depend on its development, and these parameters are constantly encroached upon by men of nature (or rather, gravity - attraction to the Earth). Also, harmoniously developed pectoral muscles are a big plus for men. This is one of those muscle groups that you need to pump in the gym.
In general, these muscles can be divided into 3 sections: lower, middle and upper. It is believed that it is not difficult to develop the first two, but you will have to sweat over the top. Again, the most progressive option would be to combine two exercises for different sections into a superset, then the training scheme will look like this:
Super set #1:
- barbell/dumbbell incline press (angled up) bench (2-3 By 10-12 rep.);
- breeding / mixing in a crossover ( 2 By 10 ) ;
Super set #2:
- dumbbell incline bench raise (1-2 X 8-10 ) ;
- incline dumbbell bench press (1 By 8-10 ) .
Note:
The technique for performing all the above exercises will also be discussed in the following articles, so subscribe and stay tuned.
The next muscle group is...
Press
The press belongs to the “core” group - a complex of muscles responsible for stabilizing the body. One of the most common misconceptions about the abdominal muscles is that the relief press is just the result of constant, hard training of this muscle group. However, this is not true.
You can "hollow" the press at least 5-6 once a week, but the result will not be visible, because. treasured cubes are tightly “sealed” under the fat layer. Therefore, for a visual effect - a clear drawing of the relief - give up ballast products, reduce calories and do cardio.
To effectively train the abdominal muscles, you must follow the following strategy:
- perform no more 15-20 repetitions in one approach;
- gradually increase the resistance (load weight);
- give rest and train the press no more 1-2 once a week;
- do lower abs exercises first (I will explain about the last point).
The thing is that when we perform exercises on the bottom of the press, the upper section also receives a partial load. If you do regular crunches first (horizontal twisting of the body lying down), and then hanging leg raises, it turns out that the tired top gives up before the bottom, so the latter does not get the load. Therefore, it is better to work out the lower section first.
A chiseled abs workout might look like this:
- hanging straight leg/knee lifts on the bar/wall bar (2-3 X 10-15 repetitions);
- regular crunches on the abdominal bench (similarly).
Last of the top 4 the most attractive groups are…
Hands
What man is not likes to drive fast dreams of big (full) arms, and what woman doesn't want to have toned, slightly muscular arms?
And although it would seem that the goals are completely different, however, the training programs fit exactly the same, and they allow everyone to achieve the results they need. Those. women should not be afraid that they will pump themselves huge hands - no. It's all about the nature and physiology of the body, or rather, different amounts of testosterone, muscle fiber density in women and men.
So the final program might look like this:
Superset (triceps):
- French flat bench press (2 fit By 8-10 ) ;
- narrow grip (similarly).
Superset (biceps):
- sitting dumbbell curl (2 approach to 10-12 repetitions);
- bending the arms on the Scott bench (same);
Exercises are performed at the “tempo of the waltz” without pauses and rest, i.e. it is desirable to have shells at hand, and not to run to them through the entire hall. Actually, what needs to be downloaded in the gym and we have considered the training programs for the most attractive parts of the body, it remains to sum up some results.
So, all the presented schemes work on the principle of a superset - the combination of two exercises into one. I would like to say that this is a great way to quickly achieve results, because. more muscle work is done in a shorter period of time. In addition, this principle (superset) promotes increased secretion of growth hormone, which, in turn, has a positive effect on the processes of building muscles and burning fat. Also, this hormone increases the overall tone of the skin, which also affects the appearance.
Afterword
Today we learned about the most “appetizing” parts of the body, and what to pump in the gym. I wish your figure to acquire as many attractive details as possible in the very near future!
See you soon, come back often, you are always welcome here!
PS. Dear readers, which ones are for you (in the opposite field) most attractive body parts? Share your thoughts in the comments.
Consider in this article how you can build muscle at home. The main hindrance to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, after a couple of weeks you will notice results. And be sure to give yourself at least one day off.
Content
Exercises for pumping up muscles at home
Exercise 1 - "superman"
Lie down on your stomach. Raise your arms and legs off the floor. Then you drop. It feels like you are moving forward. Don't bend your knees.
Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull in your stomach, your back is straight, do not let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Hold at the bottom, then return to the starting position. Make sure that the pelvis does not fall and does not rise.
Start position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms look at each other; arms are straightened, elbows are slightly bent at the joint and fixed. When moving up, the arms are perpendicular to the body - do not take them back or forward. Try to raise the dumbbells as high as possible, at the top they should be above the level of the back.
Stand up straight, arms slightly wider than shoulders, palms with dumbbells looking inward. Keeping the natural arch of your back, sit down until your thighs are parallel to the floor. Return to starting position.
In order to pump up, we sit on the floor, bend our knees at a right angle. Again we are looking for support under the battery, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and on the next lift - to the left. During the exercise, do not lower your back to the floor (the backpack will interfere).
We do 5-7 lifts per approach. Don't give 100% or you'll regret it tomorrow! A good, cheerful start may come to naught. You don't need it.
This exercise works best on the upper and outer chest muscles., which primarily gives the breast a convex shape. In addition, lying down dumbbell raises are great for creating a visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.
Earlier articles covered exercises:
Schedule for a month of training
1st day 20 minutes without exercise. (On the first day you will start classes with enthusiasm, do not overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (Fatigue will appear in the muscles after yesterday's exercises, but do not pay attention, after 15 minutes it will pass).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (He starts to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Keep going, don't stop, be patient).
6th day 60 minutes.
7th day you can take a day off
8th day 60 minutes. (You don’t feel like it, you must definitely force yourself and find time for exercise, be sure not to stop exercising!).
9th day - hour. (Smooth day, no more sore muscles after yesterday's exercises, everything is going great! Continue. . .).
10 - th - hour. (You feel that addiction begins, look at the muscles after training and they have increased. True, when you cooled down, the muscles cooled down, the result is not satisfied again, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit does its job, you already see the results, your muscles fill up during training and leave a pumped up shape.
From day 20 onwards, increase the time to 3 hours.
Cons of home workouts
- Laziness. This is the most terrible enemy.
At home, you can constantly postpone the lesson - we will sing, watch the program, chat on the phone, then relax, get on the Internet ... oh, it’s already evening and it’s time to sleep ... well, I’ll definitely work out tomorrow ... But tomorrow it will be the same
If you want to study at home, you must have a clear schedule and an iron will! - Lack of space and air.
In a small space, you feel constrained, and you can’t always do amplitude exercises.
During the class, you actively breathe and sweat, you need a lot of fresh air!
If you are already working out at home, open the windows and ventilate the room well!
If possible, exercise outside. - Psychological fatigue.
When you spend a lot of time in the same place, then there is fatigue from the monotonous environment. It may be difficult for you to tune in to class.
Try to take a short walk down the street before class, when you get home, change clothes and start training. - Lack of professional equipment.
Try to get heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and bars are also sold in sports stores.
If you cope with these "shortcomings", you can work out at home.
More:
How to build muscle fast
What makes for effective training?
50% - food and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.
- Nutrition and sleep - 50%
Without energy, you can't train, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to train. - Full return on training - 30%
If you come to the gym and work for hours with a small weight, and the next morning you do not feel pleasant pain in the muscle, you have trained poorly. In training, you should really get tired and give all your best at 120%. - Optimal training frequency - 15%
Even the most effective program can be screwed up with low loads and poor technique, while with the right technique and heavy loads, almost any training will work if the rules above are followed.
Interesting training programs
Especially for this, we have developed an application with fitness training at home, where you can also find the right diet!
Adviсe
- Muscles grow in sleep- if you do not get enough sleep, then your health and mood worsens, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a day otherwise the effectiveness of training will decrease.
- It's no secret that smoking and alcohol slow down the growth and recovery of muscles. Alcohol literally pulls everything out of the body; in addition, after its adoption, muscle growth processes stop for almost a day.
- Smoking, in turn, negatively affects both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine makes the blood thicker, making it harder for the muscles to feed during exercise.
Video
A selection of exercise videos - how to build muscle properly
Tilts to the feet
Breeding dumbbells in an incline
Back arching
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FAQ
- What is the best fat burner
- What not to do in the gym
- How much water should you drink per day?
- First training program
- How to gain muscle mass
- Body types. Ectomorph, mesomorph and endomorph. How to recognize your
- How to pump up the lower press
- How to build shoulders
Thinking about how to pump up the body, many make a choice in favor of the gym. It has all the means to quickly build muscle mass. However, at home, you can also achieve certain results in muscle growth. To do this, it is desirable to have barbells that will help to strengthen the muscles of the body faster and more efficiently.
How to pump up the body quickly?
In order to significantly increase muscle mass, a large load on muscle groups is necessary. You need to train three times a week for one and a half to two hours. In one day, you need to pay attention to only one or two muscle groups. Exercises are performed in 2-4 sets of 8-12 repetitions, depending on physical capabilities and body composition.
How to pump up the body at home?
We break all the exercises into three workouts per week.
1. The first workout may include leg exercises. For this purpose, running exercises, squats with a load are suitable. On the same day, we introduce exercises for the development of the shoulders: pull-ups, sitting dumbbell press, breeding to the side of the arms with dumbbells.
2. Second workout. On this day, chest muscles, biceps and triceps are trained. A detailed description of exercises to strengthen the muscles of the chest can be viewed in the proposed video. To strengthen the biceps and triceps, we perform the following exercises:
- in each hand you need to take a weighting agent and alternately bend your arms at the elbows;
- in a sitting position with legs wide apart, you need to take a dumbbell in one hand and perform extension-flexion of the arm.
3. We devote the third workout to the muscles of the press and back.
A huge number of posts and videos on the Internet about how to quickly build muscle, the average user is unwittingly misleading. And it is not surprising, because different methods and special training schemes that exist at the moment can be radically different and at the same time promise the same result - a beautiful pumped-up body and a noticeable muscle relief. However, how to understand what exactly to choose, and what training program will become ideal and help you achieve your goal much faster? That is why, for those who are determined to make their body "appetizing", we decided to tell you how to do it right for a man and a woman.
Most of those who decide to change their body and pump up their muscles are interested in how to do it right at home, because in the gyms, as a rule, professional help is provided, and at home you have to master the exercises yourself, thanks to which you can change your body for the better.
Often, beginners who crossed the threshold of the gym for the first time feel insecure surrounded by fit men and women. Therefore, most beginners cannot overcome their indecision and insecurity. As a result, the desire to change anything disappears. The rest prefer to stay at home, because they cannot financially "pull" classes on simulators, accompanied by a trainer. There are also those who are shy because they do not know the basic techniques of how to build muscle.
But for both of them there is good news - you can. But for this you need to know a few basic rules and master the basic exercises. Pumping up at home will turn out quickly if the most productive methods are correctly selected and used. In addition, you need to know what diet affects muscle growth, and what workouts will be effective for men and girls. Well, in general, an integrated approach and compliance with the basic recommendations are the key to beautiful relief and pumped up muscles.
Tips for those who want to quickly bring their body "in order"
As many people who are not involved in sports think, in order to pump up their muscles and make their own body fantastically beautiful, you need to visit the gym daily and eat literally only protein mixtures. However, this is far from the case, because in order to pump up, you just need an incredible desire, enough effort and the correct implementation of the techniques. And this can be easily achieved at home.
Basically, there are a few basic rules that stimulate muscle growth:
How to eat for those who want to make their muscles more pumped up?
If a person is interested in how to build muscle properly, he needs to know not only recommendations on how to achieve muscle growth. As mentioned earlier, not only the correct implementation of muscle pumping techniques guarantees the achievement of the goal, but also an integrated approach. And along with how correctly the exercises will be performed, the effect will be more difficult to achieve if a person does not eat properly. Compliance with a special diet will help accelerate muscle growth and make your body attractive.
The main rule is to eat mainly food that contains protein. This component can be safely called a "building material" for the human body and, in particular, muscles.
However, you should not forget about other products. First of all, the diet should be complete, consisting of:
- protein-containing products;
- vitamins;
- products containing fiber;
- fats.
In the body of someone who wants to pump up their muscles, different products must come. If we talk about how to properly pump muscles and eat right throughout the entire period of training, then we can say this - "".
Perhaps the only thing worth giving up is bakery products and pastries. The starches contained in such products will not only not help accelerate muscle growth, but will also have a loosening effect on them, providing a completely different effect. Abstinence from the daily use of various goodies (cakes, pastries) will achieve significant growth in muscle tissue.
What and when is the best time to eat?
It is also important what and when to use it. So, for example, before pumping up muscles, it is advisable for a girl or a guy to find out what to eat and drink before and after training.
So, for example, 2-3 hours before you start doing a set of exercises for pumping up muscles, you need to eat foods containing proteins and carbohydrates. However, in no case should food be fatty if you want to increase your muscles as quickly as possible and do not want to suffer from nausea, colic, belching during training.
You can eat an apple 30 minutes before your scheduled workout. You can drink it:
- protein shake;
- a cup of green tea;
- a cup of pretty strong coffee.
During the entire workout, if you want it to be effective for your muscles, try to drink plenty of water. In total, you need to consume about 0.5-2 liters of liquid (water or natural juices without sugar), drinking a couple of sips every 15 minutes.
At the end of the workout, it is recommended to consume food that contains a lot of protein, but not fat, within 2 hours. Carbohydrates after effective power loads in the body should only be in liquid form. To accelerate the growth of muscle mass and make your muscles pumped up, after completing a set of exercises, you can drink juice from:
- grapes;
- cranberries.
At the same time, there are products that should not be taken after intensive sports. If you want to see noticeable results in muscle growth during your workouts, do not eat anything that may contain caffeine for 2 hours:
- coffee;
- chocolate;
- black, green tea;
- cocoa.
Exercise examples
For the stronger sex
The assumption of beginners that a man and a woman require different training schemes to pump up their muscles is fully justified by the structural features of the body. So, in order to pump up the muscle mass of your body, men at home can perform a simple but very effective set of exercises:
- pulling up with palms towards you and away from you - for the growth of the muscles of the back, arms, abdominals;
- push-ups, first performed with your own weight, gradually moving to weighting agents so that the triceps and chest muscles develop;
- (different implementation options);
- classic squats.
It is recommended to perform these exercises daily for five approaches. Gradually, the number of repetitions, as well as the number of approaches, must be increased, and the rest between them must be reduced. When the body is "drawn" into the usual mode, you can train until you are completely tired. Thus, those men who want to know how to quickly build muscle will be able to achieve excellent results in a relatively short time.
For the fair sex
As you know, those who want to pump up the muscles of their body need to pay attention to other areas, because "male" exercises are not entirely suitable for the unique female body. Therefore, before pumping up muscles, a girl should choose the most optimal type of training based on her own needs.
Usually, the most simple and effective scheme for, consists of exercises:
- “press on the floor” (lifting dumbbells up while lying on the floor) - to tighten the chest and give elasticity to the pectoral muscles;
- classes with an expander - to make your hands embossed and beautiful;
- press exercises;
- to pump up the muscles of the buttocks;
- - for beautiful toned legs.
For girls who seek to cause muscle growth through intensive sports at home, you should also not forget about proper nutrition. A balanced diet, proper load distribution, regular workouts - this complex is guaranteed to provide the desired result. Therefore, we take into account all the recommendations and pump the muscles correctly.
Well, who doesn't want a beautiful athletic body? Everyone wants it, but only a few know how to do it right. In this article, you will learn everything you need, understand not only how to pump up the body in a month and whether it is possible, but also how to eat and rest. But we will, of course, focus on exercises.
How to help the body grow?
In addition to the hard work in the gym, which we will discuss below, you need to take into account a few more things:
- Good nutrition (if necessary, taking sports nutrition);
- Sufficient sleep;
- Rejection of bad habits;
- Avoidance of stress.
Let's start with good nutrition, what does that mean? In order for the body to grow, it needs sufficient calories. Well, just think, if the workers do not deliver bricks, then the building will not be built, right?
Ideally, you want to gain muscle mass with a minimum increase in adipose tissue. To do this, you need to accurately calculate the required number of calories so that there are not even 10 extra ones. It is impossible to do this, so athletes sit on the mass and gain a lot of adipose tissue. Plus, your weight will increase due to water retention in the body. If you cannot increase the calorie content with regular nutrition for any reason, then you need to use the help of a gainer.
Next, make sure that your diet has a lot of protein - the main building material for muscles. Protein should be consumed animal, that is, meat, poultry, fish, eggs and dairy products. The required rate of protein is calculated as 1.5 or 2 times per kilogram of body weight. If you do not have enough protein in your diet, then take the help of whey protein. You can find out more about sports nutrition for gaining muscle mass.
Sleep is another basic foundation. During sleep, our body grows best, a large amount of growth hormone is released. You need to sleep at least 8 hours a day, and in order for the body to have building material during sleep, take casein or eat cottage cheese.
I think about bad habits and stress, and so everything is clear. Now let's move on to an overview of the necessary exercises for a beginner.
A set of exercises for beginners
It is better not to think about how to pump up the body in a month. Of course, you will notice the result after this time, but it will not be outstanding. Of course, we will include basic exercises in our program.
Squats. A basic exercise that will help you develop the whole leg, but mainly the emphasis is on the quadriceps, with a wide setting of the legs - on the adductors, with a deep squat - on the buttocks.
Choose the position of the legs yourself and the depth of the squat too, but be careful with the knee joints if you squat deeply, if pain suddenly arises, bandage them with elastic bandages.
Now more about the technique. When you remove the barbell from the rack, make an effort not with your back, but with your legs. We put it not on the shoulders, not on the shoulder blades, but just below the trapezoid. Take a step back, keep your back straight. We squat down, slightly pushing the pelvis back, the knees look in the same direction with the socks, the back remains straight. Start with 4 sets of 10-15 reps. Take the weight that you can work with.
Leg press. A convenient exercise, it can act as a replacement for the squat for those who have back problems. Technically, it is quite simple. By turning the socks to the sides, you will work out the quadriceps and the adductor muscle, the socks straight - the front surface of the thigh, the socks inward - the outer, the higher the legs, the more the hamstrings work, the lower, the more the quadriceps work.
We lie down on the simulator, press the lower back and pelvis to the support, put the legs as it is convenient. We remove the clamps and squeeze the platform with our feet. We do not unbend our knees to the end to avoid injury. Start with 4 sets of 20-25 reps.
Raise on toes. You can do this exercise on the calves in a special simulator while sitting or standing, or picking up pancakes. According to the technique, everything is simple: sit down or stand up in the simulator, keep your back straight and rise on your toes, lingering in the upper position. Start with 4 sets of 20-25 reps.
Bench press. Basic exercise with which you will develop the chest, triceps and shoulder girdle. You will have to get used to the technique, as many beginners cannot squeeze or hold the bar evenly.
We lie down on the bench, first we remove the barbell, we take it out in front of us, and only then we lower it to the chest, but we don’t put it down. The forearms should be parallel to each other. Start with 4 sets of 10-15 reps.
Wiring dumbbells. It will help to work out the chest with high quality, and the technique is quite simple. Take dumbbells, lie down on the bench. Raise your arms in front of you, you can bend a little at the elbows. Extend your arms to the sides to the maximum. Start with 3 sets of 10-15 reps.
Bench press standing. A basic shoulder exercise that helps work all three heads. Take a barbell, put it in front of your chest, forearms parallel to each other. Push the bar up. Start with 3 sets of 15-20 reps.
Pull bar to the chin. Also an exercise on the shoulders, which works out the front head. Take the barbell with an overhand grip and pull it up to your chin. Do 3 sets of 10-15 reps.
Lower block pull. And, of course, do not forget about the back. With this exercise, you will work out the latissimus dorsi. It is done in a block simulator, or, as an analogue, the T-bar thrust can act. During the exercise, keep your hands close to the body, when you pull the handle towards you, push your chest forward, and bend your back. Start with 4 sets of 15-20 reps.
Upper block pull. Upper back exercise. The handle can be pulled behind the head or in front of you, nothing really changes from this. Pull down quickly - release up slowly. The back remains straight if you pull back, arched if you pull in front of you. Lower than to the level of the chest is not necessary to lower. We take the handle with a wide grip.
Paying attention to the press
How to pump up the press in a month and is it even possible to pump up the press in a month? Only people with a small percentage of body fat will be able to see cubes after a month of training. As for the rest, alas...
Twisting on the press. The press is involved in all strength exercises, so, one way or another, it is kept in tension, so it can only be worked out with one exercise. Twisting can be done on a bench or on the floor. Technically, everything is elementary.
How to pump up the press with dumbbells?
In order to pump up the press with dumbbells, you must do everything in the same way as described above, only keep your hands in front of you with dumbbells and perform twisting in an incomplete amplitude.
