Pompe strictly taken on the ground – Bodybuilding

• Progression : If you start, start with pumps on your knees or with your hands on a raised surface. Once the technique has been mastered, go to the pumps a close grip on the ground. You can also increase the number of repetitions or the serial number you earn in force.

• Variety : To avoid stagnation, integrate other variations in the pumps in the routine, such as conventional pumps, decreased or raised. You can also try pumps with explosive breaks or pumps to add an additional size to your training.

• Use of an elastic : To increase the resistance, take into consideration the use of an elastic resistance by positioning it behind the back and holding the ends with your hands. This will add a further difficulty by effectively targeting the muscles.

• Recovery : Don’t forget the importance of recovery. Give the muscles time to rest and repair between training sessions. Good nutrition and adequate sleep will help improve overall performance.

Example training program

For those who want to integrate the pumps taken into a training program, here is an example of a session:

Hot -Up (10 minutes)

• Search with your arms: 2 minutes
• Side flexions: 2 minutes
• Knee mounted: 3 minutes
• Rottations of the trunk: 3 minutes

Weights training session (30 minutes)

• Strait boxes: 3 series of 8-12 repetitions
• Classic pumps: 3 series of 10-15 tests
• Implex on the bench: 3 series of repetitions 8-12
• Table: 3 series of 30-60 seconds

Recovery (5 minutes)

• I stretch the arms and pectorals
• Lengthening of the rear and abdominals

Conclusion

The pumps taken firmly on the ground are an excellent addition to any bodybuilding routine. By effectively targeting the triceps and strengthening the trunk, they help improve the general force and physical performance. Whether you are a beginner or confirmed athlete, this exercise can be adjusted to your level and easily integrated into your training program.

By integrating the pumps taken in your routine, not only strengthen the triceps, but also improves your resistance, posture and your functional strength. So, don’t hesitate and add them to your next bodybuilding session!

With practice and determination, you will quickly see significant results in muscle development. Take care of your body, listen to your limits and above all, have fun dragging you!