Exercises for the pectoral muscles at home: features and training programs

It is no secret that the basis of a manly torso is formed by developed pectoral muscles. Therefore, the main goal of training for most men is to work out the pectoral (chest) muscles. Fitness centers offer many options for chest training. But what should those who do not have the opportunity to attend a sports club do? It is for such men that we have selected exercises for the pectoral muscles that can be performed at home.

A little about anatomy

Inflated male breasts evoke the admiration of surrounding ladies and visually increase the relief of the body. Knowledge of the anatomical features of this muscle group is necessary to increase the efficiency and quality of chest training at home.

The pectorals are one of the largest muscle groups in humans. They occupy 3rd place in size and volume. They play a huge role in moving the arms, as well as in raising them up and down.

There are several bundles of pectoral muscles:

The pectoralis major muscle is fan-shaped and occupies the largest area. Its function includes raising, lowering and turning the arm inward.
The small muscle is located under the large muscle, has a triangular shape and performs the function of traction forward, down and back. Partially involved in dumbbell or barbell rows (exercises for back development).
The serratus anterior muscle is located on the side, attached to the shoulder blades. Performs external thrusts and is involved in bringing the arm to a vertical position.

The anatomical structure suggests starting work with the large muscle, since its response to loads is immediate. However, by adjusting the angle at which the exercises are performed, using a set of effective exercises for the chest muscles at home, you can change the degree of load, as well as connect additional muscle groups.

Back

Like the chest, the back can be trained quite easily using your own weight. It depends on how strong you are at pull-ups.

There are a huge number of pull-up options: wide, medium, narrow, straight, reverse grip, etc.

If you can't do more than 8 reps on your own, use a resistance band attached to your legs or ask a partner for help. Another important exercise for developing your back is horizontal pull-ups. It is most convenient to do it in a Smith machine or in a power rack. Place the bar at a height slightly greater than arm length and pull yourself towards it.

What you need to grow your pectoral muscles

Effective muscle growth depends on several factors:

A well-designed set of exercises that takes into account the initial physical data.
Balanced fractional nutrition, which contains all the nutrients the body needs.
Quality rest, because muscles grow during the recovery period after training.

But the most important factor, without which a qualitative increase in muscle mass is impossible, is the athlete’s brain. Only a competent approach to training and exercise technique will give an acceptable result and protect you from injury.

For example, a chest push-up training program has many advantages. But a technically unprepared athlete will negate all the advantages of the program, since the load, instead of the chest, will be distributed to the triceps and back with the abdominal muscles. The same principle works in nutrition and the use of sports supplements.

Why don't breasts grow?

The key to successfully resolving any issue is its preliminary diagnosis. The more reliable information you collect on a problem of interest, the faster you will find a way to deal with it. And the topic under discussion is no exception. Below are common reasons for slow bust growth in some females.

Heredity. If you are unhappy with your own size, then you should initially pay attention to your ascending relatives (mother, grandmothers, great-grandmothers). If most of them do not have large forms, then, since no one has yet canceled genetics, you can also limit yourself to zero or first size.
Avitaminosis. It is possible that certain parts of the body lack certain vitamins to grow. A lack of nutrients slows down or stops processes that are not critical for the vitality of the body, and you are forced to look for ways to increase your bust.
Sport. Regular specific loads (for example, among swimmers) are the root cause of uneven development of the pectoral muscles, which subsequently interfere with the growth of the mammary glands.
Injuries. If your mammary glands have previously been injured or damaged, then growth (depending on the scale of the injury) may slow down or disappear.
Ecology. It has been scientifically proven that gradual modification of the environment contributes to the development of various pathologies in our body. Some are diagnosed with cancer, others’ immune mechanisms stop working, and for others, “rounding up” ends much earlier than expected.
Adipose tissue. Women who exhaust themselves with diets or who are naturally too thin simply have nowhere to get it.
Estrogen. This “female” hormone directly affects the condition of the mammary glands. Accordingly, the more it is, the faster cm are added.

As you can see, the problem may be associated with a number of prerequisites. Moreover, only a qualified mammologist can accurately identify the cause, while self-diagnosis is correct only in 7.3% of cases. Therefore, even if you decide to make your breasts larger, it would be worthwhile to undergo a comprehensive examination before doing so.

Main rules

Before you start talking about how to properly pump up your pectoral muscles at home, you need to learn some rules that you need to follow during the training process.

Systematic training

There is a system in absolutely all areas of life. This is what happens with sports. You can't exercise once a month and expect any results.

Proper and balanced nutrition

Once a beginner decides to take up exercise, he needs to take one simple step to get started - look in his refrigerator and understand what he eats.

Without the required amount of proteins, fats and carbohydrates, muscle growth is doomed to failure. Without a balanced diet, the pectoral muscles will not grow.

Progression of loads

You can achieve muscle hypertrophy by constantly increasing the load. The fact is that the human body has the ability to adapt. Once this happens, muscle growth stops.

Push-ups on stools

The next push-up option is push-ups on stools. Two stools are placed shoulder-width apart, and a sofa or chair is used as a footrest. Starting position is the same as for a regular push-up. The main difference is that in this variation of push-ups the depth of lowering the body increases. Also in this exercise it is possible to work with weights, for example, you can use a backpack with books as an additional load.

Sport equipment

Unfortunately, without certain sports equipment it will be difficult to achieve impressive results in working out the chest. Of course, you can start training with push-ups, but over time you will have to increase the load, and without additional weights this is impossible.

For example, parallel bars are an effective exercise that can significantly speed up the process of developing the volume of the pectoral muscles.

It is clear that the size of modern apartments does not allow a full-fledged gym with all the necessary equipment to be located at home. But with a few simple devices, you can significantly improve the quality of your training.

For this you will need:

dumbbells;
bars;
horizontal bar;
a rubber band that can be used as an expander;
belt - in order to hang additional weight on it;
bench that can be adjusted in height.

Setting goals

Bodybuilding is an activity that requires special patience and systematization. If a beginner decides to pump up a massive torso in the shortest possible time, after a month he will be disappointed. After all, it happens quickly and easily only in fairy tales. There are no secret schemes like “the best chest exercises at home - get pumped up in three days.” Since they all work well in their own way, but will not bring visible results in an unrealistically short time.

Also, a lot depends on your body type, genetic predisposition, metabolic rate and the production of your own hormones. Lifestyle also affects the rate of muscle development. But by following simple rules of progression, you can achieve good results.

Why is it important to train your chest muscles regularly?

It includes two largest muscles - the pectoralis major and minor. The large one connects to both shoulders and has a fan-like shape. The small one is under the big one. It is a thin triangular muscle.

So what do these muscles do? What function do they perform?

They are necessary for the movement of the arms, turning them relative to the body and raising them up, they act when you lift, push or swing something.

In addition, they occupy most of the area of the chest, and therefore, when working, they will burn a large number of calories. If you want to lose a few kilograms and improve your tone, then chest exercises are a must-have in your training program. By loading this group you can greatly speed up your metabolism.

We have developed two programs that will help you achieve beautiful, pumped up breasts: using equipment or exercising without iron. These programs do not require going to the gym and can be done at home.

How to make progress

Here are simple rules that will help you achieve good results in an acceptable time frame:

Beginners should pay more attention to the technical aspects of exercises and complexes.
In order for muscles to grow continuously, you need to increase the load in accordance with the established progression threshold.
Avoid overtraining - muscles need time to recover. You can train your chest no more than 2 times a week.
Systematization is required not only in training, but also in nutrition and rest. You should spend at least 8 hours a day sleeping. It is highly advisable to adhere to the regime.
There is no need to neglect your breathing technique. Oxygenated blood allows muscles to grow faster.

In addition to these points, you should follow a training regimen - both during the week and during each lesson.

Training mode

An important aspect in bodybuilding is adherence to the regime. It concerns not only the number of classes per week, but also the training of certain muscle groups during one local workout. Regarding the total number of training days per week, there are many opinions.

Professionals recommend not to get hung up on fixed patterns (Monday - Wednesday - Friday). This way the body will quickly get used to the stress, and a “plateau” effect will occur.

To avoid these moments, you need to alternate training days by month. For example, 12 training sessions according to the classical scheme for a month. Then move on to 16 classes per month. That is, not 3, but 4 workouts (Monday - Tuesday - Thursday - Friday). This will increase the number of training days, and, consequently, the intensity of the load. When finished, return to the original diagram.

If we talk about local training, then you shouldn’t pump your chest at every lesson. Muscles should be allowed to recover.

Accordingly, a beginner’s training looks something like this:

Monday – chest, triceps, legs;
Wednesday – back, biceps, crunches;
Friday – chest, legs, deltoids.

As you can see from the example above, the chest is worked out 2 times a week. This amount of exercise is enough for a man to pump up his sternum muscles.

Hormonal drugs

Hormonal medications should be prescribed by a gynecologist. Before taking the drug, the woman is examined to determine hormone deficiency. The wrong dosage harms the body: the cycle is disrupted, tumors appear, life support systems do not work properly.

They use drugs based on the following hormones:

Estrogen. Female hormone that determines sexual characteristics. Its production begins in adolescence in the adrenal glands and ovaries. Estrogen is responsible for breasts, roundness of hips and thinness of the waist. Its deficiency makes a woman masculine and reduces the mammary glands. However, an excess is just as harmful: obesity begins, breasts stop growing, and cardiovascular diseases develop.

Xenoestrogen. Non-surgical breast augmentation is performed by adjusting the amount of xenoestrogen. The hormone is considered a product of civilization, as it is produced in response to environmental pollution, the use of cosmetics and household chemicals. It blocks estrogen and is dangerous to the endocrine system.
Prolactin. A natural increase in prolactin occurs during pregnancy. The breast increases 2 times. Non-pregnant women will benefit from the correct dosage.
Testosterone is a male hormone. Its increase causes the appearance of secondary male characteristics. Natural growth occurs with high consumption of sweet foods and sugar. This once again proves the importance of a proper diet.

Is it possible to pump up your chest with push-ups?

You don't have to go to the gym to pump up massive breasts. To do this, you can use an exercise such as push-ups. The beauty of it is that the man’s own weight is used, and if you select the correct push-up pattern for chest muscle growth, progress will not be long in coming.

Push-ups are a great way to remove fat from the chest muscles of a man, as performing this exercise at high intensity leads to an increase in lean muscle mass. Under the load of his own weight, the athlete receives the most optimal weight, due to which fat burns vigorously and quickly.

Push-ups are quite versatile: by adjusting the angle and height of the leg lift, you can work on different parts of the muscle bundles. If you want to pump up the upper and middle of the pectoral muscles, the exercise is also suitable. The higher the legs and the narrower the position of the arms, the greater the load on the upper bundle and the middle section of the pectoral muscle.

Exercises for pumping up the lower part of the pectoral muscles are distinguished by the fact that the angle of inclination shifts and the body rises upward. As a rule, push-ups for this part of the muscle are performed from an elevation or additional support.

For those who seriously want to pump up the middle of the pectoral muscles, like Iron Arnie, push-ups with extremely narrow hand placement will be useful. The main thing in this exercise is not to press your elbows to your torso, since the load from the middle of your chest will shift to the triceps.

Since push-ups are a compound compound exercise, they involve many different muscle groups. But to complete the main task, namely working out the chest, you need to take into account the technical aspects of the training.

The starting position in classic push-ups does not require detailed analysis. The process of doing the exercises is familiar to everyone. But many do not know that the elbows should not be pressed to the body, but placed as wide as possible to the sides. Otherwise, the load will be distributed between the back muscles and triceps. The chest will account for about 15% of the total load.

If we take into account all the technical features of the training, then push-ups can easily be called the best exercises for the pectoral muscles for men at home.

An important fact is that push-ups will not provide the opportunity to build up huge layers of pectoral muscles, since the human body gets used to absolutely any type of load. To progress, you need to constantly increase the load, which is almost impossible to do with push-ups. But they can prepare a beginner for higher levels of weight, and the result will be, although not as pronounced as with training with iron.

Home methods

In an effort to find out ways to increase breast size at home, girls often go to great lengths. Having seen a new recipe, they immediately rush to try it on themselves, without thinking about the consequences of such haste. Don't believe me? Then test yourself on the following options:

Creams and gels

There is always an abundance of these products on the cosmetics market. And it’s not surprising, because all that is required of the buyer is to rub the solutions into the skin and wait for the result, and advertising slogans promise almost a sixth size after an incomplete first. But will there be a miracle? Of course no. And there are several reasons for this:

Once you finish the course, the effect will disappear in a matter of days. Under the influence of active substances, micro-swelling occurs, which tightens the bust and increases it by a couple of centimeters.
Most of these drugs contain hormonal elements and allergens. This means that their use (and even incorrect use) can then result in serious problems for the entire body.
Increased breast sensitivity. Once you apply some cream or gel to your skin, after just half an hour any touch to your bust will simply drive you crazy. Moreover, we are talking not only about people, but also about clothes, which will be problematic to wear.

Therefore, enlarging a girl’s bust in this way only makes sense if she is ready to buy more and more tubes and jars for the rest of her life. And this is already a completely full-fledged addiction, which, as we know from the example of tobacco products, will definitely not lead to good things.

Hormonal drugs

Some ladies indiscriminately use all kinds of medications and dietary supplements if their name contains the adjective “hormonal”. As a result, more than 2/3 of them do not achieve the task because they do not pay attention to the composition of the chosen means. Only 2 types of hormones can help (and not always):

Estrogens. This hormone, produced by the ovaries, is truly effective only when taken during adolescence. At this time, the body is just developing, and the mammary glands react to the slightest hormonal influence. In older people, bust growth after taking estrogen is explained by the retention of water and sodium in the body, which is characteristic of hormonal-type drugs. Its effect wears off quite quickly, while an overdose provokes a number of diseases: from weight gain to hyperplasia or endometriosis;
Phytoestrogens. This group of non-steroidal plant compounds can cause an estrogenic effect in older people. They are much weaker than human hormones, but here quantity outweighs quality. Moderate consumption of phytoestrogens not only corrects hormonal imbalances, but also reduces the number of harmful bacteria in the body and reduces the risk of developing tumors. An overdose is fraught with the development of cancer.

From the above, it is obvious that one cannot expect a miracle from hormonal drugs. Even if an increase is observed, it will only be temporary until you complete the course of treatment. Moreover, an overdose can have serious consequences. However, if you take them wisely, then there will be many fewer problems with the female genital organs.

Food

When the conversation comes to increasing breast size at home through food, the most popular answer is cabbage. However, the statement “eat more cabbage, then your breasts will grow” can only be considered a stretch. This vegetable has a fairly high content of phytoestrogens, which were already mentioned above, which means that if consumed wisely, the result will certainly not be so obvious and not immediately.

But other vegetables and some foods contain no less of these plant compounds. Therefore, you can safely dilute your diet:

Legumes (peas, beans, lentils). Can be used for both first and second courses. But don’t forget, they are quite high in calories and difficult to digest, so you need to eat them no more than 2 days a week;
Nuts. They are tasty and healthy on their own, but if you want to achieve maximum effect, mix nuts with honey and lemon juice, then consume a couple of spoons before and after your main meal;
Cereals, cereals and milk. The simplest combination of these products is porridge. But in order for its consumption to be beneficial, you need to cook it yourself, and not by brewing a “quick breakfast”, which a priori lacks beneficial substances. Corn, wheat, oatmeal and rice are especially useful for breast growth;
Fruits (pomegranates, dates) and vegetables (carrots, garlic). They not only help to “increase volume”, but also have a beneficial effect on connective tissue, reducing the rate of sagging of the bust and reducing the risk of stretch marks.

The main value of cabbage lies in its low calorie content and high nutrient content. For teenagers and patients exhausted by intestinal problems, this is especially true.

Exercises

Those who try to solve the problem with the help of exercises also show good results. However, the nature of the tasks plays a huge role here. By focusing on the wrong muscle groups, you can completely stop the already slow growth of your bust, while the right exercises will bring the first results in just another month. But which exercises are considered correct? Those that affect the pectoral muscle, located under the mammary glands, as well as the Kupper ligaments, which are responsible for the fit and tone of the bust.

Wall. Pressing your back against one of the pillars of the doorway, you need to rest your hands on the opposite pillar and press on it for 1 minute. This is followed by a deep bend to the floor and repeated pressure for a minute. This is one approach, three of them are required in one lesson.
Push ups. To get results, one approach must contain at least 30 push-ups. If it’s hard for you to do them at the same time, you can initially set a larger number of approaches per session with fewer push-ups: not one approach with 30 push-ups, but two of 15, three of 10.
Chair push-ups. Sitting on a chair, you need to clasp your arms around the seat on either side of your body and stretch your legs forward. Then slowly raise your body and sit down on the floor, without lifting your arms or bending your legs. Next, the arms straighten, lifting the body up, and bend again, lowering it down: 8-10 times in 3 approaches.
Skier. For the starting position, stand up straight and take dumbbells weighing no more than 1.5 - 2 kg. Next, slightly bend your elbows and move them back and forth, simulating skiing, for a minute. Repeat three times.
Prayer. The palms are folded in a prayer gesture, the elbows are raised to the level of the bust. Next, you need to press your hands hard on each other and maintain this pressure for at least 10 seconds. Then relax the muscles and repeat. This is counted at one time; they require 10 in 2 approaches per lesson. Optimal: 10 times as a warm-up, 10 at the end.

This complex will not help you make your breasts two sizes larger. Depending on the characteristics of the body, the increase will be only a couple of cm, but the muscle tissue will be significantly strengthened, and the bust relief will become more expressive.

Exercise equipment

As for exercise equipment, today you can find a huge number of them on the sports equipment market. Some are intended exclusively for the pectoral muscles, others provide a complex load on the entire body, but unlike “cloudy” creams and tablets, the effect here is guaranteed. True, it will be noticeable only if you approach training responsibly. And to do this, you need to first select your form of classes:

The machines in the fitness room will provide you with all the possibilities that modern sports offer;
Home exercise machines are more limited in functionality and capabilities, but you can exercise on them at any time convenient for you, and absolutely free;
Gym equipment from a private trainer is the golden mean. Here you will have to pay moderately, and there is no need to be afraid of getting injured or doing any exercise incorrectly.

However, do not forget that the load on the thoracic region must be correct. Otherwise, you will only pump up the muscles, depriving the mammary glands of the opportunity to develop. Therefore, if you notice that the result, to put it mildly, does not meet expectations, contact a professional trainer to draw up an individual training program.

Massage

This procedure not only allows you to cope with the fatigue that a person has accumulated during the day, but also helps protect the bust tissue from decreased tone and partial deformation. To achieve the optimal effect, it should be performed by a professional massage therapist, but if you don’t have extra money to visit salons, you can do it on your own. To do this, you should lie on your back on a flat horizontal surface, and your partner should sit at the head of the head and alternately perform the following techniques:

Slide your palms along the midline from the chest to the stomach, and then return them back, but through the sides. The skin should not move.
Without pressing, press your wrists against the patient’s collarbones, and use your fingers to trace the path from the midline to the axillary region. Stabilization of lymphatic drainage is guaranteed.
Ask the patient to place her hand under her head, and then work the muscles from the armpits with light pinches and rubbing.
Carry out several circular strokes (in the manner of a converging or diverging spiral) in the stomach area.

If you do not intend to trust such an intimate procedure to strangers, classic self-massage will help, which is performed as follows:

Press the center of your palms onto your nipples and make 3-4 circular movements inward. Then inhale, pressing your hands tightly to your chest, and continue the rotational touches for 5 minutes.
Slide your palms over the skin: from bottom to collarbone and back, and then replace stroking with “sawing” movements.
Secure your chest by cupping it with one palm and lifting it up. With your second fingers, start tapping the skin from below. If you do not intend to sleep at the end of the massage, then wear a support bra.

Don't forget to maintain hygiene and use cream or specialized oils to facilitate gliding. Get a massage regularly, and your bust will retain its elasticity for many years to come.

The best chest exercises for home

When it comes to training at home, the thought immediately comes to mind that there are not so many exercises for a certain muscle group. Don’t despair, if you have a few simple devices you can significantly diversify your home workout, and even a beginner will have no problems pumping up his chest at home.

Pushups

Push-ups are one of the most popular exercises for pumping up the pectoral muscle.

Starting position – lying down, the body from head to heels should form a straight line. As you inhale, you need to lower your body to the floor, bending your arms at the elbow joints, and as you exhale, return to the starting position. There is no need to press your elbows to your body.

Dips

Pumping up your chest at home on the uneven bars is quite possible.

The athlete's body should be suspended, with the arms acting as a support. For maximum load on the pectoral muscles, you need to move your body forward.

On inhalation - descent, on exhalation - return to the starting position. Elbows bend to the sides. It is important to prevent swinging, as in a pendulum mechanism.

Pull-up on the horizontal bar

Exercises on the horizontal bar are also good for pumping up your torso and pectoral muscles. The horizontal bar engages the lower part of the chest, giving it relief.

The technique is quite simple. The athlete is hanging, the grip of the hands is slightly wider than shoulder width. As you exhale, you need to pull your body towards the bar so that your chest touches it. While inhaling, return to the starting position.

Dumbbell Bench Press

How to pump up your chest with dumbbells at home? Very simple - you will need a bench for this. Starting position – lying on a bench. The arms, bent at the elbow joints, form a right angle and are placed to the side. As you exhale, you need to squeeze the dumbbells up, and as you inhale, return to the starting position.

It is better to take dumbbells to the starting position from a sitting position. The dumbbells are placed with their ends on the top of the thigh, then, without leaving the sitting position, you should lean back with your whole body. The lying position should resemble the position in which the person is sitting. This is done in order to remove the arch in the back and give maximum load to the chest.

Dumbbell flyes in a lying position

When reaching the starting position, it resembles a dumbbell bench press. Except that you don’t need to press them, but spread your arms to the sides. Slightly bent elbow joints are lowered to the line of the body, then the arms are brought together.

Women who are looking for an answer to the question of how to quickly pump up their pectoral muscles at home should know that exercises with dumbbells will help tone their breasts. Of course, the weight of the shells will differ significantly from the loads for men.

Nutrition

When training at home, nutrition is no less important than a competent approach to exercise. Muscles do not grow out of thin air; in addition to quality training, they need building material - protein. This is what you will get in proper quantities with proper nutrition. Limit your fat intake, and increase your protein intake. Protein can be obtained from chicken, eggs, cottage cheese, and milk. As a side dish, buckwheat, rice, and legumes are good options. Refrain from taking fast carbohydrates from sweets. If you really want something sweet, then it’s better to eat some raisins. And one more important point in achieving your goal: drink more water. All processes in the body take place in an aquatic environment, so drinking water is also important. I hope this article gave you answers to the question of how to pump up your pectoral muscles at home. And remember: only hard work will bring you the desired result! You will not get high-quality and large muscles in a week, everything takes time. As the living legend Arnold Schwarzenegger said: “Everyone feels sorry for the weak, but envy must be earned.”

Chest training program for home

Such training requires a lot of strength and discipline. For example, there is a task - to pump up the inner part of the pectoral muscles at home - not all exercises are suitable for this. First of all, you will need push-ups from the floor with a narrow position of your hands.

It is very important to understand which tasks to apply this or that exercise to.

Reheating options

An important part of any workout is warming up. Prepared muscles respond better to stress and reduce the risk of injury.

Squat jumps. You need to squat down and jump up from this position. As soon as the return to the starting position occurs, change the position to a lying position and perform a push-up. The repetition ends with a return to a squat.
Plank. An indispensable exercise for toning muscles, and also as a warm-up before training. To perform it, take a lying position and stand there for 30 seconds to 2-3 minutes.

Set of exercises

To fully work out the chest muscles, you will need several workouts per week.

The first workout looks something like this:

Push-ups – 3 sets of 10 repetitions.
Wide grip pull-ups – 10 reps in 3 sets.
Push-ups on parallel bars – 3-4 sets to failure.

For the maximum pumping effect, you can perform a superset of effective exercises on the top of the pectoral muscles and, accordingly, on the bottom.

Complex No. 2 includes working with weights, and it is this that will help pump up the lower pectoral muscles with dumbbells:

Dumbbell bench press – 3 x 10.
Dips with additional weight – 3-4 x 10 reps.
Pullover with a barbell or dumbbells – 3 sets of 10 reps.
Lying arm raises with dumbbells – 10 times in 3 sets.

Self-enlarged breasts

Breast size is largely determined by heredity. But under certain conditions, you can “grow” breasts at home yourself. You can get a positive result by doing the following:

daily exercises for breast enlargement;
proper diet without strict diets;
wearing only high-quality underwear;
control over posture: stooping causes sagging breasts;
the use of cosmetic procedures that will maintain muscle tone and skin elasticity.

Food

Our body clearly reacts to the food we eat. The following have a positive effect on body contour:

Cabbage. Eating cabbage throughout puberty contributes to the formation of a beautiful bust. In adults, this vegetable improves the functioning of the digestive system and cleanses the body of accumulated harmful substances.
Walnuts. Walnut kernels contain a large amount of phytoestrogens, which help enlarge the mammary glands. To increase effectiveness, mix chopped nuts with honey. The treat should be consumed three times a day.
Eggplant. Like walnuts, they contain phytoestrogens. Eating eggplant in various forms will have a beneficial effect on body shape.
Milk with turmeric. You need to add a teaspoon of turmeric to a glass of milk. The yellow drink should be consumed before every meal. Among the dairy products that are beneficial for breasts is cheese.
Flax seeds. Regular consumption of seeds will enrich the body with useful substances required not only by the breast.

Massage

Special massages are highly effective. They allow you to increase tone and maintain elasticity. You can massage your breasts at home yourself or contact a specialist in a specialized salon.

The following methods show good results:

Gently and gently stroke and pat your breasts. To increase effectiveness, you can use massage oil. Circular stroking is carried out clockwise, applying pressure from bottom to top.
Cold and hot shower. You should alternate treating the breast and décolleté area with cold and warm water. However, you should not pour the nipple area. Water is supplied under medium pressure. Water exposure time is 3 minutes for each breast.
Massage using a vacuum pump. This is a special device that provokes an increase in blood flow and swelling of the bust.

Physical exercise

Physical activity will help you form a beautiful and voluminous body. You should do a couple of exercises regularly to improve your cleavage.

Increased elasticity

Exercises are performed in a couple of days:

Stand straight, place your feet shoulder-width apart. Raise your hands to chest level and fold your palms, as during prayer. Squeeze your palms for 10 minutes. Perform 8 repetitions.

To increase the effectiveness of the exercise, you can place a small ball between your palms and press on it.

Stand up straight, extend your arms forward in front of your chest. Make circular movements reminiscent of breaststroke swimming. Gradually you can exercise with dumbbells to increase the load. Perform 2 sets of 8-10 times.
Stretch your arms forward, clench your palms into fists. Do scissoring for 10 minutes.
Place your hands at the back of your head. Try to pull your elbows back and then forward. It is better if someone is nearby to help stretch the muscles.

Chest enlargement

Breast augmentation will help visually enlarge your breasts. The basis of such exercises is push-ups with changing the distance between the hands. You can start exercising at any physical level without using special equipment.

The first step is to practice simple push-ups from the floor. Subsequently, you need to move your hands as far as possible from each other. The greater the distance, the more the chest is loaded. You must try to get down to the floor. The second exercise will be push-ups, but with a minimum distance. Perform 90 times of each type of push-up in 3 approaches.

Breast enlargement

Gym guests' breasts increase by several sizes, taking on a beautiful shape. You should gradually complicate the set of exercises. It should be based on the following:

Sit against a support (chair, wall) with your back. The position of the spine and muscles should not cause discomfort. Keep your arms suspended and palms together. Apply pressure. The more voltage, the better the result. This exercise will help prepare the body for exercise: it will warm up the muscles and restore muscle tone.
In the doorway, rest against the jambs. Start pushing them, trying to move them. Important: the tension should be in the chest, not the back. The duration of pressure is 1 minute.
Lie down on a bench, take a small weight in your hands and press it to your chest. As you inhale, spread your arms, as you exhale, bring them together. Control the normal rhythm of breathing, it will promote breast enlargement.
The bench press is the most effective exercise for correcting the shape of the chest. You need to lie on the floor with dumbbells and press them to your chest. Tightening your pectoral muscles, lift and lower the dumbbells. Do 8 times 3 approaches.

Folk remedies

All folk remedies are based on two features of substances:

improved blood circulation;
phytoestrogen content.

Several effective remedies are prepared at home:

Add linden, hop cones, oregano and sage to a glass of water. Keep on low heat for about 6 minutes. After cooling, you can drink 3 tablespoons before each meal.
Apply a compress with grapefruit or almond essential oil to your chest. The soaked gauze should remain on the chest all night. In the morning you should take a shower and wash off any remaining product.
Draw a grid on the chest with iodine. The products are safe, but do not get carried away, as you can injure the delicate skin of the mammary glands. Used once a day.

To avoid burns, new stripes are drawn not along the old ones, but between the previous ones. In most cases, the bust gains about a size per month. Excess iodine is dangerous for people with a diseased thyroid gland.

When the temperature rises, stop and exclude such use of the product in the future. You should also not use iodine during pregnancy, oncology, or gynecological diseases.

Use fenugreek oil for massage twice a day.
Infusion of wormwood, linden and nettle. Take a teaspoon of each ingredient for 3 glasses of water. The dry mixture is poured with boiling water and allowed to cool. Consume daily on an empty stomach for 1 month.
Flax seeds. Flax seeds have long been a leader in anti-cancer remedies. They also help delay menopause and increase fertility. Constant consumption of seeds promotes breast growth. Mix a glass of fermented milk product with a spoonful of seeds. The cocktail should be consumed twice a day. The effect is visible after a couple of months.
Hop. They are rich in phytoestrogens. Prepare the infusion: 20 gr. Brew the cones in a glass of boiling water and wait a couple of hours. Drink half a glass every day.
Mustard plasters. They increase blood flow, enlarging the breasts. However, you should take safety precautions and avoid burning your skin.

Pharmacy cream

Hormones are added to cosmetics and pharmaceutical products to increase the growth of adipose tissue and improve blood flow. You can buy the products in pharmacies and specialized salons. Well proven:

Pupa based on gardenia extract with a complex of vitamins. The cream stimulates the proliferation of fat cells. The result is visible within a month if taken daily. When you stop using it, the result disappears.

Eveline is a cream based on nutrients and placenta extract. He is able to expand the breast from zero to first size. A quick effect is achieved after sudden weight loss or a long period of lactation.
Harmony Shape. Significant results are achieved after completing the full course of treatment. The bust increases by a couple of sizes, the breasts take on a more rounded shape, become toned and firm.

Homemade ointments

In addition to pharmaceutical creams, you can use homemade ointments. They will be completely safe, natural and effective. Recipes for making ointment:

Yogurt without additives (60 g) is mixed with liquid vitamin E (1 tsp) and a chicken egg. Apply products along massage lines. The ointment is applied for 25-30 minutes.
Grate the cucumber. The gruel is mixed with a couple of teaspoons of vitamin E. The ointment is applied in a circular motion to the bust area, excluding the nipples. Wait 25 minutes.

Vitamins for breasts

Doctors say that some fat- and water-soluble vitamins will help speed up bust growth:

Vitamin A helps women regain breast firmness after breastfeeding.
Vitamin E is responsible for a woman’s reproductive function and helps to grow breasts. You can find it in liquid form and capsules in pharmacies.
Vitamin C – helps collagen production. Its high content in the blood causes breast growth.
Polyunsaturated fatty acids (fish oil) are important for the entire body, including the mammary glands.

Oils

Natural oil-based extracts are well absorbed and increase the production of female hormones. They are applied along massage lines, excluding the nipple area. Each oil has its own effect:

rosemary – helps make the epidermis layer soft and elastic;
geranium – affects the functioning of the adrenal glands, ensures hormonal balance and increases skin elasticity;
patchouli – smoothes the breasts, reduces sagging;
ylang-ylang – affects the production of sex hormones, makes the skin younger;
juniper - reduces stretch marks, makes the epidermis elastic.

Masks

There are several masks you can use at home:

Mix 50 g of honey, one grated apple and 25 g of butter. Apply and wait half an hour, rinse with water.
Mash a small boiled potato into a puree, add 50 grams of vegetable oil, cream and honey. The mask is kept for 20-25 minutes. Wash off and apply moisturizing cream.
Grate and squeeze white radish. Pour in vegetable oil and place the mixture on the chest through gauze. Leave for 15-20 minutes, remove and apply cream to the skin.
Grind the cabbage and apple, add honey. Everything is applied and covered with polyethylene.
Blue clay has various healing properties, increases the elasticity and softness of the skin.

Phytotherapy

An infusion of strawberry leaves is added to warm milk. It is also necessary to drink black tea with milk. However, herbal medicine should be carried out only after consulting a doctor. Herbs are rich in biologically active substances that have side effects in some cases.

Uplifting the upper chest

Of course, pumping up the upper pectoral muscles using a machine in the gym is easier and more convenient. But there are also other exercises to develop this area, and they can be used at home. Using different weights and the angle of the bench or leg elevation in push-ups, you can increase the effectiveness of training at home.

Exercises for pumping the upper pectoral muscles at home are simple and effective. For example, in a dumbbell bench press, it is enough to change the position of the body by raising the bench 30-46 degrees upward.

To pump up the upper muscles of the sternum for a man, you can perform various exercises, focusing purely on your sensations. It is important to try to get a feel for the group being worked on and a certain part of it. Only in this case will any exercise give quick results.

How to properly pump up your chest muscles with your own weight

You can achieve high-quality mass gain for the pectoral muscles by performing only exercises for training with your own weight, with almost the same efficiency as when using sports equipment. Not always and not everyone has the opportunity to go to the gym, and not everyone is ideally suited to visit it, and you may simply not have dumbbells at home, not to mention a barbell. You can, of course, think about buying a membership to the nearest gym or saving up money for a couple of weighty dumbbells, however, if you want to pump up your chest well, you don’t have to worry about all this. Bodyweight exercises for gaining mass will perfectly cope with the task of pumping up the pectoral muscles with a diligent, systematic and correct approach.

In order for home training to pump up your chest to the maximum and bring highly effective results, it is important to follow a few simple rules. First, be sure to warm up before doing chest exercises.

. Warming up allows you to disperse blood throughout the body, warm up muscles and activate joints, which makes further exercise more effective and safe. Secondly, when exercising outdoors, both in warm and cold seasons, do not forget to dress appropriately. Clothing should be comfortable, not cause overheating and reliably protect from cold winds and low temperatures. And finally, thirdly, be sure to follow the instructions for performing the exercises. The bodyweight strength training program selected on our website Kak-Nakachat.Pro is based both on the personal experience of its creators and on a systematic approach to the recommendations of a wide range of experienced bodybuilders. Maintaining the correct technique in exercises will be the key to getting quick and noticeable results from your training.

Working on the lower pectoral muscles

The training program on the horizontal bar to properly pump up the chest muscles of a man is quite simple, but at the same time effective. It is enough to do pull-ups 2-3 times a week in different positions.

There are “Australian pull-ups” that perfectly develop not only the back, but also the lower chest. To perform this exercise, you need a horizontal bar no more than 1 meter high. Pull-ups are performed reclining. The body forms one straight line with the legs; grips can be different.

The “pullover” exercise will help pump up the lower pectoral muscles with dumbbells. It is mainly done on a lying bench, with dumbbells or a barbell. Starting position – hands with dumbbells in front of your head in a vertical position. As you inhale, you need to bring your arms to a horizontal position behind your head, without bending them at the elbows. Then bring them to their starting position.

Many people ask the question of how to pump up the lower chest in a week with a barbell. In practice, it is impossible to achieve any results in a week. Bodybuilding is an activity for patient and persistent people. He is in no hurry.

Increasing load

As your muscles grow and adapt to the loads, doing the exercises will become increasingly easier. Accordingly, the loads need to be increased. Increasing the number of repetitions and approaches is not suitable for training at home. This will only increase your endurance, but not your muscles. Initially, we wondered how to pump up the pectoral muscles at home, so we are interested in muscle mass.

In order for muscle growth to continue, it is necessary to increase the qualitative side of the exercises, and not the quantitative one. This is facilitated by adding weights to the usual course of exercise. Have someone put a weight on you as you do push-ups. Just don't overdo it with weight. Your goal is to build chest muscle at home, not get injured.

Advice from professionals

Do not grab large weights of dumbbells or barbells at the very beginning. Also, you don't need to tear your muscles with a huge number of repetitions. During the first month of training, a beginner only begins to learn the basics of working out various muscle groups. The neuromuscular connection is not yet properly adjusted, which means there is a high risk of injury.

Instead, it is better to try to pay maximum attention to the technical aspects of the exercises, since technique plays a vital role in bodybuilding. And then the result will not be long in coming.

Another point is nutrition. Only a balanced diet will allow you to saturate your body with the necessary nutrients that promote muscle growth.