Often, men who are trying to pump up their breasts complain that they cannot form the relief evenly. In the area of the inner part of the chest, a kind of failure occurs, which makes all the efforts of the swinging person in vain. Special exercises will help to correct the position, which will put a load on the desired chest muscles.
Instructions
Step 1
One of the main exercises that will help pump up the inside of your chest is push-ups. Most likely, you have already included this load in your own workout, but perhaps you did not pay attention to the fact that different positions of the arms load different chest muscles. To touch the muscles of the inner surface of the chest, you need to place your palms not shoulder-width apart, but slightly narrower. There is a variant of this exercise, in which one palm is placed on top of the other. The position of the legs, convenient for you to perform push-ups, can be any: on your knees, on the toes of your feet, on a bench. Do 3 sets of 10-15 times.
Step 2
Sit on your right thigh, bend your legs slightly at the knees, put your left hand on your belt, and rest your right hand on the floor. Inhale, lift your hips up, stretching your entire body in one line. Hold this position for 1-3 minutes. If your physical fitness allows you to do push-ups on your right arm, then bend and unbend your elbow several times. Repeat the exercise using your left arm.
Step 3
Sit on your buttocks, straighten your legs, lean back on your hands. As you inhale, lift your buttocks up, stretching out in the plank position. You will only have an emphasis on your palms and heels. Hold the pose for 1-3 minutes. Then bend your elbows and start doing push-ups, directing your back towards the floor. Watch the position of the buttocks, do not fall in the hips. Do 15-20 push-ups.
Step 4
For the next exercise, you will need dumbbells. Lie on your back, extend your arms with dumbbells up at chest level. While inhaling, spread your arms to the sides, while exhaling, bring the dumbbells together. Do 3 sets of 10 reps.
Step 5
Lie on your back, bring your knees and heels together, and put your hands behind your head. Place your feet on your right thigh while keeping your upper body on the floor. As you exhale, lift your upper body up, while inhaling, return to the starting position. Repeat the exercise 20 times and lower your legs to your left thigh.
