How to build pectoral muscles at home

It is not only the weaker sex that seeks to pump up the chest, the male chest also needs to be in good physical shape. Often you can’t go to the gym. Some are stopped by complexes, while others are just busy. For this reason, chest exercises at home are popular.

Often, beginners who want to get beautiful pectoral muscles make false conclusions. They believe that pumping up the chest at home is impossible. There is no huge number of simulators, a trainer who will help to swing correctly, and the atmosphere is not the same.

But pumping up the pectoral muscles at home is quite realistic if the diet and physical activity are combined correctly. Exclude something from one of this list will not work. Do not forget about self-control and patience, because in a short time to swing the muscles of the chest to a huge size will not work. It is also important to remember the correct technique, which will help pump up the pectoral muscles not only for men, but also for women.

A little about the anatomy of the pectoral muscles

To properly pump the chest, you need to know its structure. The pectoral muscles are one of the largest muscle groups. Due to this, they are able to tolerate heavy power loads. These muscles are divided into three bundles: belonging to the upper limbs, to the shoulder girdle, and intercostal.

In total, 6 types of chest muscles are distinguished:

Pectoral muscles of a woman
  1. The pectoralis major muscles. Massive, fan-shaped, flat. Occupy most of the chest. They are most adapted to growth.
  2. Small pectoral muscles. Settled under large. Also flat, have the shape of a triangle. With their help, the ribs rise and the shoulder blades move.
  3. Subclavian muscle. Located between the upper ribs and the collarbone. Her task is to advance the collarbone down and inward.
  4. The anterior dentate muscle is located on the side of the chest muscles. She, like the small pectoral muscles, is involved in the movement of the shoulder blades.
  5. Intercostal muscles – participate in the process of breathing (inhale and exhale).
  6. Subcostal muscles – located on the inner surface of the lower ribs. They differ from intercostal in that their bundles are located through one rib. Participate in the exhalation process.

Also in the chest there is a volumetric muscle septum – the diaphragm that separates the abdominal and chest cavities. When you inhale, it drops.

The main anatomical difference between the male breast and female breast is the fat content. It is proved that in the body of a girl-athlete there is 10-16% more fat than in a guy’s body, therefore, with the same loads and nutrition, the guy’s muscles will pump out faster. To enhance the effect of women’s workouts, do more reps with a comfortable weight.

In its structure, the pectoral muscles are unique. They lie in different directions, so if you want to quickly pump up your chest muscles and achieve great results, you need to do exercises from different angles.

Basic rules for pectoral muscle growth

Diet food

In order to quickly pump up the pectoral muscles, you need to follow a few rules that will help develop powerful muscles. Excluding at least one rule, pumping the chest at home will not work.

No need to try to pump up the pectoral muscles to the size of a professional athlete in a month. For such a short period, nothing will come of it.

The main problem of all beginners who want to pump up their chest at home is the inability to organize themselves. They begin to perform all the exercises in a row, trying to pump up the pectoral muscles as quickly as possible. On this issue, it is best to consult with a professional, with a trainer. Consultation on the correct pumping of the breast can be obtained both online and in the gym.

Among all the important factors for pumping the pectoral muscles, the following are distinguished:

  • daily regime;
  • proper nutrition;
  • the right technique;
  • precisely selected training program.

Daily routine

In the pursuit of the result, do not forget about quality rest. A greater effect from the classes will be obtained by observing the daily routine and a good sleep. Even if you think that frequent and long workouts will help you achieve the result faster, this is not so. It all depends not on the frequency, but on the quality of classes.

Training schedule

Training chest muscles is dangerous because there is a risk of microtrauma, so beginners are advised not to do it every day. Make the right program for pumping the pectoral muscles. To get started, do 2-3 times a week, after which you can increase the number of workouts.

Proper nutrition

You can’t get a beautiful body without proper nutrition. This is a well-known fact. Nutritionists believe that for the full functioning of the body, all nutrients are needed, and fasting or overeating will only lead to problems with excess weight.

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In the diet of athletes should prevail products for a set of muscle mass:

  • fish;
  • dairy;
  • legumes and cereals;
  • lean meat;
  • fruits and vegetables;
  • nuts and seeds;
  • eggs
  • chocolate and marmalade.
Proper nutrition

Dark chocolate, marshmallows, marshmallows are non-nutritious, wholesome sweets, and also a source of fast carbohydrates. A great option for quick replenishment of energy. Сlick to know about calmness and sleep

Approximate daily diet

Meal timeProductsnumber
BreakfastOatmeal with apples and nuts150-200 g   1 apple and 30 grams of nuts
DinnerMeat, steamed vegetables or vegetable salad, buckwheat, brown rice, or baked potatoes150-200 g of meat and 200 g of side dish.
DinnerSteamed fish, salad of greens and eggs or cottage cheese,150 g of fish   150 g of cottage cheese or salad
Snack before trainingNatural fruit yogurt, dried fruit bars, toast with jam
Snack after trainingSeafood Salad, Chocolate Milk, Cottage Cheese

The right technique

Proper Exercise for Pectoral Muscle Growth

Often the main emphasis on training is not on the quality of exercises, but on the number of approaches, they perform a bunch of repetitions, forgetting about the right technique. This is the worst thing an athlete can do. Using the wrong technique, he risks getting injured while pumping his chest, or so lighten the task so that the muscles will not get the proper load, and thereby the growth of muscle mass will stop.

You can perform fewer repetitions in exercises, but with the right and high-quality technique. From such activities, the effect will be several times greater.

Basic exercises

In bodybuilding, two types of exercises are distinguished, with the help of which it will be possible to pump up the chest effectively:

  • isolated;
  • multi-jointed.

The former is performed on simulators, while the multi-joint ones are used to pump up the chest using a barbell or any other weight. Also, multi-joint exercises on the pectoral muscles are suitable for home exercise, since most of them are performed with the weight of one’s own body.

Their main difference from isolated ones is that with their help you can pump up your chest and gain muscle mass, while isolated ones outline and work out individual muscles. Therefore, the main emphasis when pumping chest muscles is done on programs with a lot of multi-joint exercises.

The main problems with training the pectoral muscles

Beginner mistakes are quite popular, and are sometimes found even among experienced athletes. The most common include errors associated with such factors:

  • breath;
  • speed;
  • few repetitions.

Very often, exercises are performed abruptly and quickly, which is categorically incorrect, as is training with one approach of 15-20 repetitions. To create a powerful chest, this is not enough. Actions such as turning your arms with dumbbells or a full roll are not considered a mistake. If so more convenient – do it. There is no benefit from this, but no harm either.

Trying to pump the pectoral muscles as best as possible and find the most effective and effective way for this, athletes face many difficulties. The main problem with breast training: uneven load. For example, the right side of the chest pumps up faster than the left. To avoid this, make sure that the weight of the weighting materials is the same and how correct the exercise technique is.

Home workouts

It is impossible to pump up the chest at home without playing sports. It is important to understand here that the main thing is not the number of hours spent with the barbell, but the execution technique and regularity . If you practice all day, but once a month, it will not lead to anything. The same as if you perform the exercises for a long time, but incorrectly, or making the task easier.

Barbell Regularity

To make it easier for a guy and a girl to get an effect, you need to know where to start pumping your pectoral muscles at home.

Where to begin

To begin with, you should choose the time and duration of classes. It is not recommended to start training spontaneously or immediately after eating. “Larks” are better to do in the morning, because at this time it will be possible to perform a greater number of repetitions, and “owls” can be practiced after lunch, but no later than 2-3 hours before bedtime.

It is advisable for beginners to engage in 3 times a week for 30 minutes. Later, you can increase the time to an hour and add the number of days. To better control yourself, set up a class schedule. For example, on Mondays, Wednesdays, and Fridays, you practice, and on other days you relax. You can alternate exercises. One day a week to do more push ups, the other – bench press.

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In order for the classes to be as effective as possible, follow a few tips:

  1. Each workout must begin with a 10-minute warm-up. The muscles warm up and prepare for the load, which will help not to get tired so quickly. Finish classes by stretching, at least 3 minutes.
  2. Determine your perfect pulse. Perform basic exercises when the pulse is within two boundaries. They can be calculated by the formula: (220- (age)) × 0.7 and (220- (age)) × 0.6.
  3. Change the load. Alternate endurance training with strength training.
  4. Set yourself a real challenge. No need to try to beat experienced athletes. Exercise only for yourself and in pleasure.

Minimum inventory and the right choice of dumbbells

Training dumbbells

To pump up the pectoral muscles, not only technique is important, but also the choice of weight load. If the mass is too small, the muscles will not receive any load, and lifting a large weight can lead to injury. There are dumbbells for each gender: for men, weight starts from 4-9 kg, for women from 2-4 kg.

Girls should be much more careful about pumping their breasts and selecting a load. At first, the chest will rise and it will be beautiful. This effect will be obtained due to the fact that the muscles are in good shape. After they begin to grow and all beauty disappears. Choose your weight according to your purpose.

Men are easier in this regard: more weight – better muscle mass. It is advised to choose a weight of 12 kg and above, experienced athletes work from 20 kg. Choose collapsible weighting materials, the more pancakes you can hang on a short neck, the better. Pay attention to further weight gain. Buy a long neck so that you can later buy pancakes as needed (it is better to choose rubberized ones).

In addition to weighting agents, other equipment is also used for pumping the chest. For example a mat for fitness or an expander.

Home Workout Exercises

The program for pumping the pectoral muscles at home should change all the time, be diverse. It is important to add new exercises for the chest at home from time to time in your usual activities. So the muscles will be worked out and grow all the time.

Men's weight for exercise

In many physical exercises, weight and its constant growth are important. But not all chest exercises require weighting. As one option, work only with your body weight. Men in their exercises need to increase weight all the time, so training will be as effective as possible.

If you act according to a clearly thought out scheme, performing all exercises on the pectoral muscles, pumping the chest at home will be easy and simple.

Training program for the pectoral muscles

The training program is suitable for everyone, it has exercises for both beginners and experienced athletes. Performing the training correctly, to achieve the desired result is not difficult. Do not forget that training should begin with a warm-up, and end with a stretch.

For a beginner

ExerciseNumber of approachesReps
Dumbbell Bench Press2 warm-ups + 3-4 with working weights6-12 reps
Push ups on stools1 warm-up + 3-4 with a working weight6-12 reps

For the first stage, these exercises will be enough. Isolating muscles are not yet needed.

Dumbbell Bench Press

Starting from 2-4 weeks, you can go to the second complex.

ExerciseNumber of approachesReps
Dumbbell Bench Press2 warm-ups + 4-5 with a working weight6-12 reps
Narrow push ups1 warm-up + 4-5 sets6-12 reps
Dumbbell Breeding1 warm-up + 4-5 with a working weight10-15 reps

When you exercise for about 1.5-2 months, you need to increase weight. This load is more or less serious.

For experienced athletes

ExerciseNumber of approachesReps
Dumbbell Bench Press5 sets + 2 warm-ups6-12 reps
Push-ups1 warm-up + 5 sets6-12 reps
Dumbbell Breeding1 warm-up + 4-5 sets10-15 reps
Bench press1 warm-up + 4-5 sets10-15 reps

Complicated complex for experienced athletes

Bench press
ExerciseNumber of approachesReps
Dumbbell bench press2 warm-ups + 5 sets6-12 reps
Push ups on the floor1 warm-up + 5 sets6-12 reps
Dumbbell Breeding1 warm-up + 4-5 sets10-15 reps
Bench press1 warm-up + 4-5 sets10-15 reps
Narrow push ups5 approaches8-12 reps

If you are unable to complete the required number of approaches, do not force yourself. Perform the maximum possible number of repetitions, gradually increasing it.

Push ups

There are push-ups on the uneven bars, with weights, however, these four types are especially popular. And the classic floor push-ups are considered the most effective.



In this type of exercise, you can change the load by changing the angle of the body. It is quite enough to push up to pump up the chest at home. Starting position – the palms are a little shoulder-width apart, the body is on the same line, the stomach and chest are not sagging. Legs stand on toes a short distance from each other.

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As you inhale, go down, bending your elbows. A few centimeters should remain between the body and the floor. As you exhale, return to the starting position. The effectiveness of the exercise depends on the amplitude at run time. To raise it, put your hands on the stops. At home, books can play this role.

Narrow push ups

The bottom line is the correct setting of the hands. The brushes are directed forward, and the distance between them is no more than 20 cm. You need to perform the exercise with a flat back, without deflection in the lower back. Get down, almost touching the floor, but not lying down. Quickly push out, not fully extending your arms, and without stopping, get down again. The movement will be almost continuous.

This training is aimed at developing the triceps of the shoulder and the development of the lower chest. It can be used both during the main training and for warming up.

Narrow push ups

Push ups on stools

Exercise works out not only the muscles of the chest, but also the back. To do this, put two stools under your arms and one under your feet. The width varies, it depends on the required amplitude and individual abilities of the athlete.

Starting position: emphasis lying on stools. Start moving on inspiration, dropping down due to bending of the elbow joint, delay for 5-10 seconds. As you exhale, return to the starting position. It is very important to monitor breathing and elbows – they can not be fully straightened.

Tilted forward

Push-ups with an inclination forward work fine muscles of the chest. Accept the usual emphasis lying: arms shoulder-width apart, back straight. Place your feet on a small hill, such as a drawer or low stool. Straighten your elbows completely.

Get down, leaving as little space as possible between the chest and the floor. After a pause, squeeze out and return to the starting position, feeling well how the muscles tensed.

You can familiarize yourself with the technique of breast pumping using this exercise in this video:

Dumbbell bench press

Dumbbell Exercises

An excellent exercise that uses the muscles of the entire chest is considered the best basic exercise for pumping the pectoral muscles. Most often, bodybuilders use 4 types of bench presses for pumping:

  • bench press;
  • breeding dumbbells lying;
  • dumbbell bench press upside down;
  • Dumbbell bench press lying on the floor.

Bench press

Barbell bench press is a basic exercise. Both beginners and experienced athletes know about it. It is used in bodybuilding for the development of large and small pectoral muscles, deltoid muscle and triceps. It can be performed with any weight.

It is necessary to lie on a flat surface, the eyes are at the level of the neck. Grasp it with your hands at a distance of about 60 cm from each other. At the expense of 1-2, lift the barbell without straightening the elbows to the end. Hold for 3-4 seconds and lower it, leaving about 3 cm to the chest.

The pros and cons, as well as the correct technique are described in detail in the video:

Bench press

Dumbbell Breeding

Breeding dumbbells lying down – one of the most popular exercises on the chest. When performed, the muscles of the abdomen, legs, buttocks, as well as biceps, triceps and pectoralis major muscles work. Breeding is performed with any weight. Before the training, you need to do a warm-up.

For this lesson you will need weights, namely dumbbells. You need to lie on a flat surface, resting your legs bent at the knees on the floor. Take a steady position. Now you need to extend your arms so that they are perpendicular to the floor. The dumbbells themselves are parallel to each other. Start to spread your arms to the sides.

It is important to monitor the movement: strictly down and sideways. Elbows go to the floor. The amplitude depends on the stretch. Keep your hands wide as you can. Feel your muscles stretch. Perform three approaches ten times. Watch the breeding: movements should be smooth, without sudden movements.

An excellent exercise technique is shown in this video:

Dumbbell bench press

The dumbbell bench press is a well-known exercise aimed at the bottom of the chest. The main difference from the bench press head down is that with the help of dumbbells it is possible to maximize the amplitude and reduce the load on the wrists. During work, the main weight falls on the pectoral muscle, and secondary on the delta, trapezius muscle and triceps.

The technique is simple and straightforward. It is necessary to lie on an inclined surface, the head below. Straighten your arms with dumbbells above you. As you inhale, start lowering the dumbbells to the bottom of your chest. Lower until you feel a stretching of the pectoral muscles. Then, as you exhale, squeeze the dumbbells. When performing, try to feel all the muscles and watch your elbows. They should be perpendicular to the floor.

Dumbbell bench press lying on the floor

Dumbbell bench press lying on the floor

The bench press can be performed not only with a barbell, but also with dumbbells.

Dumbbell bench press – training for all parts of the chest. In order to make the top, bottom and middle part of the pectoral muscles work as much as possible, it should be performed under different slopes. When doing bench presses, biceps, triceps, deltoid and pectoralis major muscles are involved.

Take an empty bar (it will serve as an additional burden) or light weight and lie down on a flat bench, arms perpendicular to the floor. Expand the dumbbells so that they are on a straight line. When you inhale, lower the dumbbells, the elbows are directed strictly to the floor. As you exhale, return to the starting position. Repeat 4 sets of 8-12 times.

The benefits of this exercise:

  • large amplitude and load;
  • the ability to work out each muscle;
  • occupation without safety nets;
  • variety of options.

What muscles are pumped and how to perform the exercise correctly is described in this video.

In conclusion, it is worth noting that nothing is impossible. With a certain amount of desire, even at home, you can achieve excellent results in pumping up your chest. Find for yourself an additional incentive for regular classes, allocate free time, and the results obtained will quickly please you.