Craziest Chest Pump Ever (DO THIS!)
15.3 هزار بار بازدید -
3 ماه پیش
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If you want defined, massive chest and feel a crazy pump after your workout, in this video, I will show you a ridiculously simple exercise that is one of my personal favorites.
I usually use it as a finisher or in basic short workout to start the day.
But before we get to this particular exercise, we need to talk about how to maximize your chest growth and support it with this exercise.
In gymnastics training or calisthenics, the two best exercises for chest development are push-ups and dips.
These are compound exercises and movement patterns praised and used by bodybuilders as well.
Compound exercises create movement in multiple joints and develop multiple muscle groups, allowing your body to develop harmoniously and in a complex way.
Generally, this is the basic principle—especially if someone wants to gain muscle naturally—using compound exercises that harmoniously develop the body, and after those exercises, it may be worth doing isolations.
Push-ups and dips are compound exercises that effectively work the upper body's pushing structure, primarily the chest muscles as the main mover, the front part of the shoulders, triceps, and other muscles.
However, since the chest muscles are the main muscles working, if you perform the exercise correctly, you can significantly develop your chest.
Aim to do at least 15 reps of these exercises with proper execution and tempo for at least 3 sets.
These levels are quickly achievable and with proper lifestyle and nutrition, will already provide noticeable results.
If you want to progress further, consider the following.
The first method is increased muscle tension time, where you perform fewer repetitions with slower execution. This allows you to focus more on muscle contractions.
For maximum effectiveness proper execution and neuro-muscular connection are important, but you don't need to change the original exercise execution yet.
If your technique is lacking, you won’t be able to focus on the proper muscle contractions and might overload your joints.
If a set lasts about 60 seconds, which essentially means 10-15 reps depending on the variation, you will get great results.
The second method is mastering harder progressions. These can be different exercises that don’t require extra equipment, just a change in body position.
These include diamond push-ups, archer push-ups, pseudo planche push-ups, elevated leg push-ups, straight bar dips, archer dips, Russian dips, Korean dips, etc.
All these provide new stimulus and more intense loads, which can help muscle growth.
The third method is explosive execution, which is also very effective for bodyweight muscle building.
A typical example is the clapping push-up, or simply when your hands leave the ground, meaning a maximum strength concentric phase followed by a careful landing and a controlled eccentric phase.
Be especially careful with dips, as returning to the bars can be more risky, but it's an exciting and effective exercise.
For these, it is also recommended to do 10-15 reps within a set.
The fourth method for making bodyweight push exercises harder is using rings. On the rings, all exercises in support are much harder due to instability, so more muscle fibers need to engage.
If you've never tried it, you'll feel that push-ups and dips are much harder to perform, you need more stabilization, and you’ll get a better pump.
If you can work your way up to 10-15 reps with these exercises, that's already a decent level.
Here too, you can perform several variations, play with muscle tension time, or do more intense progressions like archer variations, flyes, Bulgarian dips, etc.
The fifth method for increasing chest muscles is exercises with additional weights, or the combination of previous methods.
Essentially, you can perform any method, from basic execution to rings, with extra weight.
This is a whole new area; if you start gradually, you can progress nicely.
Start with push-ups, then dips with smaller weight, even 5-10 pounds, reach 10-15 reps, then increase the weight step by step.
These 5 methods can help maximize your muscle growth, and now let’s look at my favorite exercise that can give you an incredible pump.
Apply to Premium 1:1 Online Coaching: https://gymnasticsmethod.com/coaching
Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start
Download the app, become a member and get full access:
Google Play Store: https://play.google.com/store/apps/de...
App Store: https://apps.apple.com/us/app/gymnast...
Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start
Download the app, become a member and get full access:
Google Play Store: https://play.google.com/store/apps/de...
App Store: https://apps.apple.com/us/app/gymnast...
If you want defined, massive chest and feel a crazy pump after your workout, in this video, I will show you a ridiculously simple exercise that is one of my personal favorites.
I usually use it as a finisher or in basic short workout to start the day.
But before we get to this particular exercise, we need to talk about how to maximize your chest growth and support it with this exercise.
In gymnastics training or calisthenics, the two best exercises for chest development are push-ups and dips.
These are compound exercises and movement patterns praised and used by bodybuilders as well.
Compound exercises create movement in multiple joints and develop multiple muscle groups, allowing your body to develop harmoniously and in a complex way.
Generally, this is the basic principle—especially if someone wants to gain muscle naturally—using compound exercises that harmoniously develop the body, and after those exercises, it may be worth doing isolations.
Push-ups and dips are compound exercises that effectively work the upper body's pushing structure, primarily the chest muscles as the main mover, the front part of the shoulders, triceps, and other muscles.
However, since the chest muscles are the main muscles working, if you perform the exercise correctly, you can significantly develop your chest.
Aim to do at least 15 reps of these exercises with proper execution and tempo for at least 3 sets.
These levels are quickly achievable and with proper lifestyle and nutrition, will already provide noticeable results.
If you want to progress further, consider the following.
The first method is increased muscle tension time, where you perform fewer repetitions with slower execution. This allows you to focus more on muscle contractions.
For maximum effectiveness proper execution and neuro-muscular connection are important, but you don't need to change the original exercise execution yet.
If your technique is lacking, you won’t be able to focus on the proper muscle contractions and might overload your joints.
If a set lasts about 60 seconds, which essentially means 10-15 reps depending on the variation, you will get great results.
The second method is mastering harder progressions. These can be different exercises that don’t require extra equipment, just a change in body position.
These include diamond push-ups, archer push-ups, pseudo planche push-ups, elevated leg push-ups, straight bar dips, archer dips, Russian dips, Korean dips, etc.
All these provide new stimulus and more intense loads, which can help muscle growth.
The third method is explosive execution, which is also very effective for bodyweight muscle building.
A typical example is the clapping push-up, or simply when your hands leave the ground, meaning a maximum strength concentric phase followed by a careful landing and a controlled eccentric phase.
Be especially careful with dips, as returning to the bars can be more risky, but it's an exciting and effective exercise.
For these, it is also recommended to do 10-15 reps within a set.
The fourth method for making bodyweight push exercises harder is using rings. On the rings, all exercises in support are much harder due to instability, so more muscle fibers need to engage.
If you've never tried it, you'll feel that push-ups and dips are much harder to perform, you need more stabilization, and you’ll get a better pump.
If you can work your way up to 10-15 reps with these exercises, that's already a decent level.
Here too, you can perform several variations, play with muscle tension time, or do more intense progressions like archer variations, flyes, Bulgarian dips, etc.
The fifth method for increasing chest muscles is exercises with additional weights, or the combination of previous methods.
Essentially, you can perform any method, from basic execution to rings, with extra weight.
This is a whole new area; if you start gradually, you can progress nicely.
Start with push-ups, then dips with smaller weight, even 5-10 pounds, reach 10-15 reps, then increase the weight step by step.
These 5 methods can help maximize your muscle growth, and now let’s look at my favorite exercise that can give you an incredible pump.
Apply to Premium 1:1 Online Coaching: https://gymnasticsmethod.com/coaching
Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start
Download the app, become a member and get full access:
Google Play Store: https://play.google.com/store/apps/de...
App Store: https://apps.apple.com/us/app/gymnast...
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