11 more methods for tightening the décolleté area

Only systems approach will give a lasting result in the form of a beautiful bust. Check out the following proven ways to combat sagging breasts:

1. And . Proper nutrition– the key to healthy and beautiful skin. The thoughtless use of various diets can worsen appearance and skin condition. Flabbiness, age spots, dryness, redness may be a sign that we are not getting the necessary nutrients from food.
2. Supports the bust in the correct position, prevents it from sagging and the skin from stretching. A properly selected bra creates a beautiful, slender and attractive female silhouette.
3. And . Saturate the skin with beneficial substances. Creams that contain various natural ingredients will help moisturize the skin, increase its elasticity, and cope with sagging and uneven pigmentation. It is better to use various pharmaceutical products, as well as products prepared at home, in courses, and then take a break.
4. The basis of masks can be a wide variety of substances that tighten the skin, fight its sagging, tone and moisturize. For their components, fermented milk products, fruit and berry purees are used, vegetable oils. Course use of masks is much more useful than constant use
5. The skin of the bust is delicate and needs constant care. For wraps, various compositions are used to exfoliate, nourish and moisturize the skin. Due to the thermal effect, their effect increases. They are carried out in courses of an average of ten procedures.
6. Minimum gymnastic exercises It is recommended to do this constantly. This will help keep the muscle corset in good shape, form ideal posture and self-confidence. Gymnastics can also be used as a method of preventing bust sagging.
7. Cold and hot shower. The procedure is easy to perform and pleasant, rejuvenates, tightens the skin, and removes sagging. Perform douches, alternating hot and cold water. You need to get used to the procedure gradually, starting with a small temperature difference. It is advisable to first apply just cool water to the chest area, alternating it with warm water. After a few days of such procedures, cool water can be gradually replaced with colder water. Exposure to cold should last half as long as exposure to heat. Contrast dousing must be completed with cold.

A man’s powerful pectoral muscles are a real sight for sore eyes for a woman; they look impressive regardless of whether they are covered with clothes or not. Of course, you need to work on beautiful, powerful breasts, then women will truly appreciate your work and you will feel more confident.

Modern men often do not have enough time to visit the gym, but this is not a reason to sit idly by. Pump up your pectoral muscles at home perhaps the main thing is the right approach. What should it be like? Let's take a closer look.

The pectoral muscles are involved in many movements of a man. This is the so-called muscular support of the arms, so the strength of the arms lies, among other things, in the effectiveness of the pectoral muscles. When extending your arms directly in front of you (in fact, when hitting straight), the pectoral muscles do exactly half the work, the triceps add 30 percent, 20 percent deltoids. The pectoral muscles are also used during other strength exercises: pull-ups and flips on the bar, push-ups, push-ups. Those. The chest muscles are one of the most important muscles in a man. Therefore, you need to approach their development correctly.

First, a little theory about the pectoral muscles

The pectoral muscle in a man is quite wide, it is distributed across large area, and, accordingly, we need to work on strengthening it different ways. There are several types of exercises for each area of ​​the pectoral muscles. Very often, a man who is just starting to exercise has unevenly developed chest muscles.

Many people have a “dip” in the center of the sternum, where the muscles are least developed, while on the sides, in the shoulder area, they are well developed. This can be explained by the fact that in Everyday life men do not load the internal areas of the chest muscles, and to develop them you need to do strength exercises with a special grip.

Let's take a closer look at a set of exercises to strengthen the pectoral muscles at home. By following these rules, you can significantly improve the beauty of your chest.

There are several basic rules for pumping up the pectoral muscles, which you should familiarize yourself with before starting the exercises.

How to pump up pectoral muscles at home - rules

Regarding the number of approaches and repetitions, in practice it has been found that for maximum results you need to do 4 sets of 7-12 repetitions with regular training.

As they say, half the work is done. Some gym goers have trouble pump up your chest precisely because this muscle segment is chronically lagging behind. But to find breasts muscle mass, has become truly powerful, beautiful and balanced, it still needs to be given width and worked out in the middle. It is these aspects of building the pectoral muscles that I will talk about in this part of my article.

How to make your chest wider

And in this case I was unlucky again. By nature I am tall, skinny, but quite broad-shouldered, and my chest is also wide. On the one hand, this is certainly not bad, but on the other...

All my attempts pump up your chest were struck by the problem of insufficient development of the contours of this muscle group. Apart from the top of the chest, I found it very difficult to delineate the outer outline of the chest. I for a long time I couldn’t give it a finished look and pack the naturally wide chest I inherited into the armor of perfectly shaped muscles. I suffered especially hard with the bottom of the chest; I could not stretch it across its entire width and close its outer borders, make a clear cut, resting, as it should, on the serratus muscles.

But, since I have always been theoretically savvy, the answer to the question is: in width, I knew perfectly well. Of course, a pullover. Thanks to this exercise, as all the books of grandfather Joe Weider claimed, the great Arnold Schwarzenegger pumped his chest to unimaginable sizes. And I included this exercise in my training program.

Years have passed since then, but I still see people in the gym trying to do something with their pectoral muscles using a pullover.

Exactly, something, because expanding, let alone pumping up, your chest with a pullover on a horizontal bench will not work. And there are three reasons for this:

REASON 1 | The width of the chest, just like the width of the shoulders, is a matter of genetic potential, and nothing more. If the chest is naturally narrow, it will not be possible to expand it. The most striking example of this is Phil Heath, seven-time Mr. Olympia. The insufficient width of his chest is especially noticeable against the backdrop of his gigantic arms. But, as we know, this unfortunate miscalculation of nature did not prevent him from gaining muscle mass and becoming the best bodybuilder on the planet six times. A natural question arises: “Why then bother with the width of the chest?”

REASON 2 | The impression of simplicity and ease of making a pullover is very deceptive. This is a rather difficult and traumatic exercise. At least some stretching effect from its use can be obtained only by working with a heavy dumbbell. But the more weight a gym goer uses, the more discomfort he feels from the pullover. The shoulder and elbow joints receive an unusual and very noticeable load. If you replace a heavy dumbbell with a lighter one, then the theoretically possible effect of doing a pullover will simply disappear.

REASON 3 | But, if you still believe that with the help of a pullover you can expand your chest, then this exercise must be done by combining it into a superset with deep squats. Moreover, in this duet of exercises, first 10–15 slow squats are performed, and then the pullover itself. The idea behind this combination is this: the first, heavy exercise with a barbell fills the lungs with oxygen and momentarily increases the volume of the chest. The pullover, performed second, stretches the air-filled chest in width.

Unfortunately, I was not able to get any tangible dividends from doing a pullover on a horizontal bench. Pump up your chest, or at least improve its shape, I couldn’t use it. But when I started doing the pullover exercise on a bench with a reverse incline, I felt its charm in all its glory.

When I stopped fooling myself with the old advice of Joe Weider and approached building a wide chest from a practical side, it turned out that the solution to this problem had been in front of my eyes all along. It’s just that the mind, clouded by the training programs of bodybuilding stars, refused to accept it.

But one day I realized that I feel the maximum stretch in my pectoral muscles during dumbbell bench presses. Moreover, the lower I lower my arms, the more they stretch. How simple it is, right?

So I adjusted my dumbbell press technique and ended up with a great exercise that works my chest at the same time. gain muscle mass and stretch it across the width. I have already described the technique of performing the dumbbell press in more detail; I will not repeat it. I advise you to read it.

But one little secret trick that I spied on one of the famous bodybuilders helped me make my chest really wide. And it consists of using a super-innovative device called a gymnastic mat when doing dumbbell presses. It was a joke, but seriously, it all looks extremely simple, but extremely effective:

I take a rubber exercise mat and roll it up repeatedly until it becomes a flat but tall bundle that fits between my shoulder blades. And during the bench press with dumbbells, I place it on the bench, and then lie on top.

Thus, already at the start of the exercise, my chest is in a more stretched position than usual, since the body, lying on a rolled up rubber mat, is raised upward. Humanly speaking, I artificially lengthen the trajectory of movement to the height of the convolution.

This may seem like absolute bullshit until you try it yourself. An additional 5–6 cm of height from a rolled-up mat causes the pectoral muscles to involuntarily stretch across the width and reluctantly acquire an ideal shape.

In addition to horizontal pressing, I periodically use this secret mat in all dumbbell and machine pressing movements to lengthen the trajectory of the movement and force the chest muscles to stretch further. Thus, the only exercise that I use to specifically gain muscle mass and expand the chest was and remains the dumbbell press on a horizontal bench.

How to outline the bottom of the chest

I also managed to solve the problem of giving the correct shape to the lower segment of the pectoral muscles, although it took a lot of time. Three great chest exercises helped me with this:

Dumbbell upside down press

In my opinion, this exercise will give a head start to any others, since it allows you to direct the load exactly to the target and at the same time not so much increases the muscle mass of the lower pectoral muscles as stretches it in width.

The conclusion suggests itself, if you want gain muscle mass and pump up your chest - forget about the barbell, press dumbbells!

Dips

It's as old as time, but still effective exercise, unfortunately, I don’t use it as often as I would like. Having suffered an elbow injury many years ago, I have to be extremely careful in exercises that put a lot of stress on my elbows. But if you don’t have such a problem, you should definitely include dips in your pectoral muscle training program.

Thanks to technological progress, this movement in many gyms can be performed not on ordinary “old-school” parallel bars, but in a more comfortable and modern gravitron simulator. But execution efficiency chest exercises for mass this does not reduce it. On the contrary, thanks to the fixation of the body, when performing push-ups in the gravitron, you can focus on working exclusively in the lower phase of the movement, which stretches the pectoral muscles the most.

Bringing your arms together under your chest in a standing crossover

But in this exercise, I come off 100%. I love this machine and consider it the best for targeted work on individual parts of the pectoral muscles. In a crossover, you can work equally well on the top, middle, and bottom of the pectoral muscles. The main thing is to understand how to direct the load exactly to the right place.

When I try pump up your chest and I’m working specifically on the formation of the lower section, I do the information in the crossover exactly as shown in the picture: I stand exactly in the plane of the simulator, without bending over, and bring my arms exclusively under my chest.

My chest training program for mass, with an emphasis on the lower segment:

Conclusion: in order to give the pectoral muscles an ideal shape, you need to include exercises aimed at developing the lower segment in your chest training complex.

How to pump up the middle of the chest

In my opinion, this muscle section is the easiest and fastest to build. The muscles in the middle of the chest are small in size and quickly respond to load, since in ordinary life they practically do not work. And besides, the developed middle of the chest adds width and power to it. All professional bodybuilders know this, so they work this part of the pectoral muscles almost as actively as the upper segment.

There are few exercises for pumping up the middle of the chest; they are all similar and use the same principle - bringing the arms together in front of the chest. The most effective in this case will be bringing your arms together in a butterfly simulator or in a crossover. At the initial stage of working on the middle of the chest, these two exercises will be quite enough.

But after a while this was not enough for me, and I found two more excellent exercises for developing the muscles in the middle of the chest. They not only help gain weight, but also force the muscles to work in an unusual, stressful way, giving the breasts a more refined outline.

Reduction of arms in a lying crossover

I haven’t done classic dumbbell flyes for the chest for a long time, because this exercise, in my opinion, is much more effective. Due to the fact that the force vector in this movement is not directed downward, as in the case of dumbbells, but along an arc, the load on the chest muscles is maintained throughout the entire trajectory of movement. Pump up your chest and adding muscle mass to her with this exercise becomes much easier.

But that's not the point. I'm in Once again modified habitual exercise, added a little zest and increased its effectiveness specifically for the middle of the chest. And the whole trick is that in the upper part of the trajectory, when the handles of the lower cables are already touching in front of the chest, I turn my hands from a parallel position into one line and bring them behind each other. The load on the middle of the chest increases many times and becomes peak.

Dumbbell press with a narrow parallel grip

Unfortunately, I just recently started doing this exercise, having once again picked it up from the inventor Charles Glass. A very unusual, slightly difficult, but quite effective exercise. In addition to the fact that this modification of the press allows gain muscle mass middle of the chest, it also actively affects the upper segment of the pectoral muscles if performed on an inclined bench.

And in order not to waste your attention on a description of the technique for performing it, I suggest watching the video. This is Shawn Rhoden training 4 days before his performance at the 2016 Mr. Olympia competition:

My chest training program with emphasis on the middle segment:

Sometimes I get bored of training my pecs the old fashioned way, doing one exercise after another. That's why I do a chest shock workout, breaking the usual set of exercises into several supersets, combining two exercises into them.

But I select them with meaning, so that the first movement is stretching, the second, on the contrary, contracting. For example, I combine a dumbbell press on an incline bench with a crossover while lying down, and a bench press on a free-weight machine with a butterfly. I combine dips on the uneven bars again with a crossover, but I’m working exclusively on the lower pecs. There can be many similar options, the main thing is to follow correct technique execution in each of them.

I hope that after reading my long story, you will find the answer to the question of how to pump up your breasts and become one step closer to creating an ideal body. May the force be with you. And mass.

You can pump up your chest muscles without leaving the TV. If you follow the recommended number of repetitions, accurately perform the techniques, and exercise regimen, it is not difficult to achieve excellent results.

4 versions of chest push-ups

Exercises work the thoracic region, triceps muscles of the arms, abdominal Press, back, help build strength. Do them at home so that the pectoral muscle workout for men is the most complete and brings positive results in the form of enlarged pectoral muscles.

Below is how you can pump up your breasts using different types.

No. 1. Basic option:

1. We perform a stand with emphasis on straight arms and toes.
2. The head, pelvis, and spine form a straight line. The stomach is tense.
3. Bend your elbows and slowly lower yourself down.
4. Using our hands, we raise the body to the starting position, at “1, 2, 3” we strain the chest muscles, and lower ourselves again.

Exercise No. 2. The load depends on the position of the hands. If in the classic pose the hands are shoulder-width apart, in the variant with a narrow push-up fingers touch.

1. As we lower our body while exhaling, we touch them with our chest.
2. We stay static for 2 seconds and rise.

Exercise No. 3. Incline push-ups pump up the anterior muscle. The goal is to raise your legs higher than your body.

1. Hands are placed on the floor, legs are placed on a support.
2. From the starting position we lower ourselves down, hold in the position for 3 seconds, and return back.

Exercise No. 4. From a stand on straight legs, we drop to our knees. We perform classic push-ups.

1. Lying down, as in a classic push-up
2. Instead of toes, we kneel
3. We lower ourselves by bending our elbows and rise to the starting position

Number of repetitions the same for all options - from 12 times for 4 sets.

Read also, training other muscles:

How pump up your shoulders to a man at home, written
Exercises at home for legs, article available
Complete full body workout
How to do press your dreams, fulfilling simple exercises,
Training program for a week for men, available

Exercises with available equipment

To thoroughly pump up the serratus and minor muscles, place 2 stacks of 8 medium-thick books under both hands and perform push ups How on stops.

1. Slowly lower the body, hover above the floor for a few seconds, and return to the starting position.
2. During the process we feel a deep stretch thoracic(10 times in 4 sets).

We train the deltoid and pectoral muscles.

1. We place 2 chairs with their backs at a distance of about 50 cm.
2. Leaning on our backs, we stand upright while lying down. If your biceps are strong, the task can be made more difficult. Instead of lower support, we place our legs on the sofa.
3. With bent elbows, we try to go as low as possible to the floor.
4. At the bottom point, pause for 3 seconds and return to the starting position (7 repetitions of 3 sets).

Sliding hands strengthens the thoracic region.

1. We throw 2 towels on the floor.
2. We stand in a basic stance, placing our palms on the canvas.
3. We move and move them apart (12 times, 3 approaches).

We take dumbbells

We perform exercises with dumbbells for the pectoral muscles

1. We lie down on our backs.
2. As you exhale, raise your arms with weights above your head, palms forward.
3. As you inhale, gently place your elbows on the floor.
4. To maximally work the serratus, anterior, and minor muscles, when lowering your arms, spread your elbows wider (13 times, 2 sets).

We change tactics.

1. We spread our arms to the sides, connecting the dumbbells in the center of the chest.
2. We don’t touch the floor with our elbows. Repeat 15 times in 4 approaches.

Weight depends on preparation. First, we take a load of 2 kg. We increase the load as we get used to it - after about 10 days. Strength exercises are always performed after warming up. If there is discomfort or insufficient tension, the number of repetitions and weight are adjusted according to sensations.

1. We sit down on the sofa.
2. With straight elbows, we connect the hands into a pyramid at the level of the heart.
3. Squeeze your palms with all your might for about 1 minute.
4. Rest for 30 seconds, repeat 3 more times.