How to pump up your pectoral muscles with a kettlebell?
Exercises with kettlebells for the pectoral muscles will help develop physical strength, endurance and create an athletic figure. The main thing is a systematic and targeted approach and the desire to achieve results. Let's figure out how to pump up your chest with a kettlebell and what exercises you can do with it to train your muscles.
Training Tips
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Males under forty-five years of age who do not have health problems can engage in exercises using weights.
Illustrates all the muscles that, when pumped, make the torso beautiful and toned. For pumped up breasts, special attention should be paid to the pectoralis major muscle.
All exercises use weights of various weight categories from 16 to 22 kilograms. For the first four months of systemic training, you should use a 16-kilogram weight, after which you can change the weight to 20–25 kilograms, and after another year to a maximum of 32 kg.
Attention!
You can train on a daily basis or three times a week. It is best to perform exercises with kettlebells on the pectoral muscles at the same time.
Before starting a workout with weights, you need to do a short warm-up with dumbbells, and if the exercises take place in nature, then it is better to do a short jog with periodic transition to a light step.
The kettlebell bench press is an effective exercise for pumping up the pectoral muscles.
Readers found these materials useful:
- Push-ups for the upper and lower pectoral muscles
- How to pump up your chest with a barbell: a set of exercises for quick results
To perform a training complex with weights you will need:
- weights;
- elastic bandage ;
- a bench, two stools or a bench;
- pursuit.
Let's take a closer look at how to pump up your pectoral muscles with a kettlebell.
Exercises:
- For building muscle at home, the ideal option would be to use several sets of kettlebells in different weight categories. Before starting the exercise, you need to warm up. For example, circular rotations of the arms will help warm up the joints. In order not to injure them, you should wrap an elastic bandage around your hands. You need to exercise with a kettlebell, being careful not to get injured. The projectile should be held so that the index finger certainly touches the thumb;
- All training sets of exercises with kettlebells give good results when pumping up muscles. The most effective way is to lift two weights to chest level. You need to sit down and then lie down on the bench so that there is no discomfort. Then you need to squeeze the weights up and then lower them down. You need to perform five sets of 15 push-ups. You can start the exercise with five push-ups and gradually increase their number;
- you need to take a similar position, only the weights should be moved in different directions - this is a rather difficult exercise;
We also recommend that you pay attention to the article: Shrugs with dumbbells
Typical exercises with one kettlebell. All muscle groups work, the whole body is worked out
- other types of exercises using weights also give no less effect, although they give priority to pumping up other muscle groups. They allow you to improve the muscle corset of the forearms, as well as triceps and biceps. In addition, the weight will not damage the oblique abdominal muscles, as well as the trapezius;
For example, place your feet shoulder-width apart and your back should be straight. The weights should be lifted. The exercise is performed with one or both hands at the same time. The position can also be used while sitting on a bench or chair;
- This exercise will effectively help pump up the forearms, as well as the biceps, and a small load will fall on the pectoral muscles. In a standing or sitting position, you should take the weight so that your palm is towards the ceiling, and work the projectile up and down, bending your arm at the elbow.
When lifting a kettlebell with an inclined body, several muscle groups will be worked. You need to start such exercises by pulling a projectile with one hand and leaning on a chair with the other.
Typical exercises with two kettlebells. They are more difficult to perform than with one weight, but the effect will be more significant.
On the subject: How to pump up the middle of the pectoral muscles
Exercises with kettlebells for the pectoral muscles are presented in a whole complex. They give a good effect, especially if they are combined with push-ups and working other muscle groups. The main thing is the desire for beautiful forms and the desire to achieve results.
We also recommend that you pay attention to the article: How to pump up your chest with a barbell: a set of exercises for quick results.
Learn about fitness, losing weight and gaining muscle mass...
Source: https://FitnessMir.ru/trenirovki/silovye/grud/kak-nakachat-grudnye-myshtsy-pri-pomoschi-giri/
How to pump up your pectoral muscles with kettlebells?
You will need:
- Kettlebells
- Elastic bandage
- Bench
- Perseverance
#1
At home, kettlebells are ideal for building muscle mass, preferably several sets of different weights. Exercising with kettlebells is useful for overall strengthening of the body.
First, we do a warm-up, warming up the joints with various circular movements. To avoid injury, wrap an elastic bandage around your hands.
Work with the kettlebell carefully so as not to drop it; place your hand on the apparatus in such a way that, as a result of the grip, the index finger comes into contact with the thumb.
#2
Important!
One way or another, all exercises with kettlebells will have a positive effect on pumping up muscles, they are quite simple. Everyone is interested in how to pump up the pectoral muscles with kettlebells and how effective it is.
The most useful exercise for the chest muscles is the following: lift two weights to chest level, squat down, and then lie down on a bench. Take a body position so that you are comfortable. Then press the weights up and down.
So do 4-5 sets of about 15 push-ups, you can start with fewer push-ups and gradually increase them.
#3
The starting position is described, but now we move the weights apart - this is a rather difficult exercise. When performing all exercises with weights, lift them and lower them slowly, without jerking, everything should be designed for strength, watch your breathing. Inhale as you rise, exhale as you lower.
#4
Other exercises for the chest muscles are no less useful, although the emphasis is already placed on other muscle groups. By working out with weights, you can pump up your biceps, triceps, forearms, trapezius muscles, and oblique abdominal muscles. Now let’s look at how to pump up muscles with kettlebells and what exercises there are.
#5
Stand shoulder-width apart, keep your back straight, you can lift the weights up with one hand or two, until your arms are completely straight at the elbow joints. The triceps and back muscles are pumped up well. The same exercise can be done while sitting on a chair. Squats with a kettlebell have a beneficial effect on the muscles of the back and legs.
#6
The following exercise pumps up your biceps and forearms well. While standing or sitting, take a kettlebell with your palm facing up and, bending your arm at the elbow, move up and down. The oblique abdominal muscles are pumped with lateral movements. Projectile in hand, tilt to the right, return to position, tilt to the left.
A whole group of muscles is involved when lifting a kettlebell in a bent position. You should start this exercise by rowing a kettlebell with one hand, and the other hand rests on a chair. Remember, all exercises are done smoothly, with the weights fixed at the top, if it is on the side, then to the side.
Experiment with a kettlebell, you can throw it and pull it...
Source: https://uznay-kak.ru/sferyi-jizni/fitnes-i-sport/kak-nakachat-grudnyie-myishtsyi-girey
Exercise "Pullover"
How to pump up your chest with a kettlebell? Performing the “Pullover” exercise allows you to achieve an increase in muscle mass in the desired area in a short period of time. Lie down on the bench in a comfortable position. Grasp the weight by the sides of the handle. The palms should face each other in this grip. Raise the projectile above your head. After exhaling, slowly, avoiding jerking, lower the weight down over the edge of the bench. As you inhale, slowly move the projectile to its original position above your head. Don't spread your elbows. Otherwise, the main part of the load will not fall on the pectoral muscles, but will involve more of the back muscles.
Pump up spectacular pectoral muscles with weights
Men who have no contraindications for health reasons, aged 16 to 45 years, who previously regularly engaged in dumbbell gymnastics and brought their weight to 10-12 kg can exercise with weights.
For various exercises, depending on strength, weights of different weights are used, a set of different types of weights from 16 to 32 kg (16, 20, 25, 32 kg). It is recommended to start training with 16 kg, after 3-4 months of regular training you can move on to sports weights weighing 20-25 kg, and after a year - to heavy weights weighing 32 kg.
There is no need to rush to increase the load. You should move to higher weights according to the following rule: if you can perform the exercise without breaking the technique 15 times, then you can increase the weight so that the exercise can be done 5-6 times.
You can exercise with weights daily or at least 2-3 times a week. It is advisable to include exercises with weights in a dumbbell gymnastics complex. It is extremely important to exercise at the same time: during the day, if possible (1.5-2 hours before lunch), but better in the late afternoon (2-3 hours after lunch).
Advice!
Before you start exercises with weights, you need to do 6-8 exercises with dumbbells to warm up. If classes are held outdoors, then it is good to jog for 1-2 minutes followed by a slow walk.
On the subject: Is it possible to pump up the press with osteochondrosis?
How to lift a kettlebell?
So, here are two effective exercises that will help build impressive pectoral muscles:
Two kettlebell bench press
You need to place the weights on the floor slightly wider than your shoulders. Lie on your back, weights are in line with your head. Grasp the handles of the weights with your hands deeper with an underhand grip and place them on your chest.
For one: forcefully squeeze the weights up onto straight arms;
by two: smoothly lower to the starting position.
Repeat 4-10 times.
Clue:
For greater and better impact on the pectoral muscles, it is better to squeeze weights while lying on a bench.
Lifting weights while lying overhead
You should lie on your back, place the weight behind your head, and grab the handle of the weight with both hands with an underhand grip.
For one: lift the weight up in front of you with straight arms;
by two: lower to the stomach;
on three: move your straight arms with the weight back, behind your head to the starting position.
Repeat lifting and releasing 6-10 times.
After completing the exercises, you need to pause for rest for 60-80 seconds. While resting, breathe deeply.
Source: https://www.prostomen.com.ua/telo/stati/kachaem_effektnye_grudnye_myshtsy_s_pomoschyu_gir
About choosing the appropriate projectile weight
For chest exercises with kettlebells to be effective and safe, it is important to choose the right weight of the sports equipment. Here it is advisable to focus on your own results in the bench press. If the comfortable working weight when performing such a workout is less than 100 kg, it is reasonable to use a 16 kg weight to pump up the chest. Athletes who can bench press more than a hundred are better off getting a piece of equipment weighing 24 kg or more. For physically weak women, kettlebells weighing about 4-8 kg are quite suitable for starters.
How to pump up your pectoral muscles with kettlebells
It is almost impossible to isolate the work of the pectoral muscles without including synergists of the assistant muscles. Additionally, the work involves: Therefore, it is important to correctly draw up a training program, taking into account the load on the synergists. For example, you shouldn’t do 4 triceps exercises in your chest workout, since you’ve already worked on chest exercises.
Pros of training with kettlebells
For muscle growth, like stretching it. Stretching will help relax the muscle and return it from a state of contraction and tightness to a normal physiological state.
And by contracting and stretching, you can achieve rapid weight gain. We will begin our review of the necessary equipment with the best option, which will give the maximum weight gain. And below you will find ways to train your chest with simpler equipment or without any equipment at all.
Important!
The horizontal bench press of a barbell or dumbbell can rightfully be considered the king. Accordingly, you need a bench press with racks on which you can place a bar, plates of the required weight and dumbbells. To develop steroids for muscle growth reviews of the chest muscles, you need a bench with a change in inclination angle. If training takes place in the gym, you cannot bypass the combination of the upper blocks in the Crossover and the uneven bars.
In addition to the pectoralis major, especially the upper part, the exercise trains the triceps, anterior deltoids, and serratus anterior muscles. Despite the fact that the exercise is designed to develop the anterior deltoids, the pectoral muscles are still included in the work. This type of press develops the lower part of the pectoralis major muscle, as well as the long and medial head of the shoulder.
- How to pump up the rear delta on the horizontal bar
This exercise develops the lower pectoralis major muscle, as well as the triceps and anterior deltoid muscles. What can you use for training at home? If you have a bench press, barbell and dumbbells at home, you can do a full workout. This is the minimum without which training for such large muscles will not work.
You can perform the specified complex for training with dumbbells. In one such workout, all parts of the pectoralis major muscle will be loaded. How to pump up your chest - Zhenya Lifanov presses dumbbells 55 kg each for the first time video.
Seated front bench press or seated chest press 80 kg. Presses for deltas while sitting on a bench. Exercises for the back muscles. The method of Yuri Spasokukotsky - How to quickly pump up huge shoulders - is new. Bench press while seated.
Bench press overhead. How to pump up broad shoulders. How to quickly pump up your chest. Chest exercises with a barbell.
Exercise for triceps while sitting at the top block. Alexander Zeleny Master 5 years ago push-ups also work on the chest, parallel bars. Stanislav Pavlov The Thinker 5 years ago, do push-ups, and lift the weight at least a little, but it’s good.
Ruslan Kardanov Expert 5 years ago I pumped up my chest not with weights but with chairs. That is, take a chair, put your legs on your back and do push-ups, so you pump up both your muscles and your chest. And if you have an expander, take it and move it away from your chest. Santa Clown Enlightened 5 years ago Raising the kettlebell to the chin, more to the shoulders, and a little bit only to the top of the chest.
Form and perspective
Drawing breasts in perspective requires practice and knowledge of a few things. Remember that breasts are not balloons filled with water and tied to your shoulders. They will not be perfectly round and will conform to the shape of your body.
When the body moves, the chest in turn moves with it. As one arm rises, the chest rises with it. When both arms rise up, it is obvious that the two breasts will rise up, changing their shape.
