Pectoral exercise Floor Pumps Body Pumps

Floor Pumps

Body Pumps

Everyone has already practiced this weight training exercise at least once! It is a classic of the kind that makes it possible to work the whole of the bust. One can build good pectorals with only the pumps but provided you know how to develop well all parts of this muscle group. Indeed, according to the position of the hands and the inclination, one can favor the top, the bottom or even the inside of the pectorals.

Targeted muscles

It mainly involves the pectoral major, the anterior deltoid and the triceps. Other muscles participate to maintain balance especially the abdominal.

Execution of the exercise

Starting position on the ground, hand gauge greater than the width of the shoulders. Lower the bust to the ground with the head while keeping the abdominals under tension. Return to starting position.
Breathing
Breathe in on the descent and exhale when you return to the starting position.
Safety instructions
Keep the abdominals under tension during the movement so as not to bend at the level of the lumbar (cladding).

variants

Several variants of this exercise of musculation are possible. It is possible to :

Lay knees on floor to make exercise less difficult. If you are not yet capable of making pumps, this tip will make your exercise easier. You can later upgrade to the normal version.
Bring your hands together to make more use of the triceps and the inside of the pectorals. The exercise is then much more difficult and the triceps are strained.
Raise the feet to carry more work on the top of the pectorals. You can put your feet on a stand.
Exercise with one arm, spreading the thighs well to maintain balance. This version is particularly difficult because all the weight rests on a single arm. Warm up with a few long sets of pumps before moving on to the one arm version.
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