Nowadays, there is no need to go to the gym in order for a man to pump up his wings. At home, you can get excellent results if you have special equipment for power loads.
First of all, you need to master the technique and perform the exercises below:
- Bent-over barbell row;
- one-arm dumbbell row;
- different types of pull-ups;
- push ups;
- kettlebell lifts.
There are special videos on how to pump up your wings at home , which show in detail the correct training technique. To improve your figure, in addition to equipment, you need proper balanced nutrition and regular exercise.
How to pump up your wings at home with a barbell?
The exercise requires the use of a barbell and weights with different weights. If you don’t have sports equipment, you can buy it at a sports store or borrow it from friends for a while.
In order for the exercise to be beneficial and have the best effect, you need to do it correctly. The legs are placed at shoulder level and the knees are bent (slightly). Next, you need to take the bar from above, you need to place your hands wider than your shoulders. After taking the starting position, the barbell should be grasped with straight arms and the body should be aligned.
The athlete's arms must be in a lowered position. When you exhale, the barbell is pulled towards the abdomen. You should raise your elbows as high as possible. The trajectory of the elbows is straight, it is necessary to monitor their divergence to the sides. The barbell is pulled only by the back and shoulder muscles. Hands have only an auxiliary function.
The barbell lowers as you exhale. When lifting the barbell, the shoulder blades move towards each other, and when lowering, they move apart. The required weight is selected in such a way that the body does not sway during exercise.
To pump up your wings at home with a barbell, you need to take into account the described nuances:
- the deflection in the lumbar area should be small;
- tilt your torso forward until an angle of more than 30 degrees is formed;
- the head is in a straight position, and the bar is located in front of the shins;
- With each repetition, a noticeable tension should appear in the lumbar area.
Exercises for “wings”: common mistakes
These shortcomings can reduce the results of training to zero.
- Incorrect back position in exercises. “You don’t need to round your lower back or arch it too much; maintain a natural curve, keeping your lower back in a neutral position,” recommends Alexander Voronov.
- Incorrect head position. “When doing the exercises, do not turn your head. Because of this, the correct stable position of the cervical region and spine is disrupted. Try to keep it slightly raised and look forward,” says our expert.
- Incorrectly selected weight or volume of loads. “Do not strive to increase working weights or the number of repetitions if this negatively affects the range of motion and technique in general. It’s better to perform fewer repetitions or take light weights, but work with the correct technique, this will bring more benefits,” sums up Alexander Voronov.
We asked Alexander to compose and show us a set of exercises for working out the “wings”.
How to pump up your wings at home with dumbbells?
The dumbbell is taken with a neutral grip in such a way that the palm of the hand is located towards the thigh. When placing the dumbbell in your right hand, you should position yourself on the left relative to the bench, and if in your left hand, vice versa. The body should be tilted until it is parallel to the floor. When performing approaches, you need to bend your back in the lumbar area.
Important! You should relax your working arm with the weight as much as possible to avoid injury.
To pump up your wings with dumbbells at home , you should follow the recommendations below:
- You need to move the dumbbells while exhaling in the upward direction;
- lift dumbbells high;
- use the shoulder when training (left or right depending on where the dumbbells are), when the elbow rises to shoulder level, at this time the wings contract;
- stop for a couple of seconds at the peak point;
- The weight should be lowered smoothly, with slow exhalation of air.
Such actions are performed for both hands. If you don’t have dumbbells, you can make the load yourself at home. Sandbags or bricks, which are pre-wrapped with medical bandages, are suitable for these purposes. For these purposes, absolutely any available means can be used.
Important! It is not recommended to make projectiles with too much weight, as this leads to injury and is fraught with serious consequences.
Latissimus dorsi muscle: anatomical information
The latissimus muscles live up to their name: they cover the entire lower region of the back and come from the spinous processes of the last thoracic and from all the lumbar and sacral vertebrae, from the four lower ribs (in this place the muscle teeth alternate with the teeth of the external oblique abdominal muscle).
The latissimus muscle is symmetrical. It is formed in two parts, each of which resembles a large triangle. This superficial muscle: all of it (with the exception of the upper bundles covered by the trapezius muscle) is located directly under the skin. In general, a V-shaped silhouette of the body emerges with relief protrusions in the armpit area - “wings”.
V
The functions of the latissimus muscle are varied:
- Providing movement of the shoulder while simultaneously pulling the arm back towards the spinal axis with inward rotation.
- Pulling the torso towards the arms, provided they are fixed.
- Participation in the implementation of respiratory movements (expansion to the sides of the chest, increasing its volume). As the load increases, the latissimus muscle is more actively involved in the respiratory process - this allows the body to mobilize its capabilities in a stressful situation.
Strong and resilient “wings” allow you to increase your training performance for other muscle groups. They are indispensable in many sports: swimming, rowing, javelin throwing, gymnastics and rock climbing, boxing, volleyball, tennis.
Developed latissimus muscles impart attractive athleticism to the male figure, and for girls they visually reduce the waist, improve posture and gait, and allow you to confidently wear dresses with an open back.
Developed “wings” are a legacy from our evolutionary ancestors, in whom the most significant function of the latissimus muscles was the ability to move with the help of their arms. Their load on this area was disproportionately greater than that of their upright descendants, since the main methods of movement were jumping from branch to branch and walking on four limbs.
The main movements through which the lats are trained are pulls in two versions: pulling the projectile towards you and yourself towards the projectile.
How to pump up your wings at home with pull-ups on a horizontal bar?
This exercise is performed on the sports ground or at home with a wall bars. Correct pull-up involves your chest touching the bar. It is recommended to change your grip. Beginner athletes who have not yet mastered this exercise are recommended to place their hands wider than their shoulders.
When performing the exercise regularly, it is recommended to move your arms slightly apart every week until the distance between them is maximum. Only with a wide grip can you effectively work the broad muscles and highlight the wings.
Pull-ups on the horizontal bar are performed without sudden maneuvers, as smoothly as possible. It is recommended to first warm up and stretch by hanging a little on the bar. When lifting your body, you should stop at the peak point for a couple of seconds and then lower.
You can achieve significant results in pumping up your wings by doing pull-ups with a reverse grip. In this case, the palms are turned towards the body and kept at a distance from each other. When performing approaches, the athlete must touch the bar at the peak point with the occipital area.
A workout that will give you pumped up wings
Perform this amazing giant set later in the article only once a week! After completing your wing workout, you can do some rear delt exercises, such as seated or standing dumbbell flyes.
Seated lateral raises with dumbbells
You will have to use a lighter weight because the rear delts have already received some work during the wing training. At the end of your workout, be sure to stretch. After 6 weeks, when you get the hang of it, you can add weight and perform fewer repetitions of movements per workout.
Warm-up
Start by warming up your latissimus dorsi muscles. For example, perform 2 sets of 10 reps. If you find it difficult to do 10 pull-ups, don't worry about it: just add one extra rep every two workouts.
Pull-ups are very difficult for most athletes, so don't worry about the total number of reps you can do, just keep working on them. Since these are warm-up movements, rest 2-2.5 minutes between sets and begin your workout to pump up those impressive wings.
You can find some tips for pumping up big biceps in a workout: effective biceps pull-ups on the horizontal bar.
Here the exercises are performed one after another without rest, all together they form one giant set. This program is specially designed to make you feel the work of the latissimus dorsi muscles.
How to pump up your wings at home with push-ups?
You can pump up your wings at home with push-ups; this is a simple exercise that does not require additional tools. To work the broad back muscles, you should opt for push-ups that use a wide arm position.
Starting position: the athlete takes a lying position, arms spread wide, retreating from the shoulders by an average of 15-20 centimeters. In this case, the palms should be slightly turned to the sides. It is imperative to ensure that your back is aligned during training (you cannot bend in the lumbar region).
As you inhale, you need to lower yourself down, bending your arms at the elbows and touching your chest to the floor. When exhaling, you need to return to the starting position, but not fully extending your arms at the elbow. If you practice these exercises daily, you can get good results.
About the role of the horizontal bar
The crossbar is the main equipment for a beginner in bodybuilding. And although there are not many exercises that can be performed with its participation, for the first 3 months all training must be built around pull-ups.
Basic requirements for fulfillment:
- don't swing;
- keep your back straight and your shoulders motionless;
- do not take long pauses while performing the exercise, otherwise the effectiveness of the training will decrease;
- All exercises should be preceded by a warm-up.
Tips for improving results
Do you want to have beautiful biceps? Find out how to pump up your biceps at home
Here you will find the best tips on how to pump up your forearms at home
How to pump up triceps at home https://stroy-telo.com/domashnij-trening/silovye-uprazhneniya/kak-nakachat-tritseps-v-domashnikh-usloviyakh.html
Morale
Before performing any exercises, you need to mentally prepare yourself for training. Working on wings is hard work that requires time and effort. To do this, it is necessary to defeat laziness, which every person has in different quantities. A good result can be achieved through several months of effective work, but the first visible results will appear after a month of systematic training at home and on the horizontal bar.
Nutrition
In addition to discipline, diligence and self-control, you will also need to increase the amount of food consumed. Any athlete involved in muscle training consumes significantly more food per day than the average person. Since the main material for building muscle is protein, you can consume protein shakes. Along with it, carbohydrates are also important, which will provide you with the necessary supply of energy. Therefore, do not be shy to visit your kitchen more often.
Push ups
For unknown reasons, some beginners believe that by doing push-ups they will be able to work their lats well - this is a misconception. Push-ups are not effective for back development. Remember the functions of the wings described at the beginning of the article, and you will understand that when you extend your arms at the elbows, they do not perform any work.
What are the benefits of lat training?
The latissimus dorsi muscles are called wings because in a good and developed state they look like the folded limbs of a large bird. We will explain the need to train this muscle group through the functions it performs:
- Bringing the shoulder towards the body.
- Pull both arms back.
- Moving the midline inward.
For a better understanding: the latissimus muscles helped our ancestors climb trees, pull themselves up, and pull something towards their body. They have a very important role and nature has allocated almost half of the entire back on the human body, if not more. This is where the power that wings can develop comes from.
The following picture clearly shows their location on the back:
Necessary sports equipment
You can pump up this muscle group both in the gym and at home. Standard sports equipment for developing wings is a barbell, dumbbells, benches, weights and special exercise machines. Naturally, most likely there is nothing of this at home - it doesn’t matter. One of the most effective exercises you can do on a street or home horizontal bar is wide-grip pull-ups. Dumbbells can be replaced with bottles of water or sand, and the bench with chairs or stools.
Let's move on to a review of effective exercises that will help you develop your latissimus muscles at home.
Is it easy to gain wings?
A straight, “reliefless” figure is silent evidence that a person does not find time to exercise. On the other hand, a beautiful chest, a powerful and strong body, and developed wings are not a gift from nature, but the result of constant stress on the back muscles. If you apply the recommendations on how to pump up your wings in practice, other advantages of your figure will become a pleasant bonus for you. After all, this part of the musculature is responsible for almost the entire body.
Achieving the desired changes in appearance will not be easy: these muscles are difficult to work, especially if you are new to the sport. But there is a way out. Performing a set of exercises three times a week, without skipping or relaxing, will delight you with pleasant changes in just a month.
Weight selection
It was previously indicated that in order to quickly pump up your wings, it is advisable to use a dumbbell weighing 8 kg. This is no coincidence - these are the types of sports equipment that are considered ideal for beginners.
Using a light dumbbell, you will not be able to create sufficient load on the muscles, which means you will be working “idle”. As for heavier sports equipment, in this case there is a risk of muscle damage. In addition, by performing, for example, the second exercise with a heavy dumbbell, you will only achieve that your body begins to swing.
And this will reduce the degree of impact on the latissimus muscles, making the workout less effective. So don’t rush – you still have time to gain weight. The most important thing is to qualitatively strengthen your muscles so that they can withstand heavy loads without harm to your health. Inflating your wings correctly is not difficult, the main thing is to do everything wisely and remember the technique.
