The pectoral muscles are the basis of the entire human physique. Therefore, they should be given a lot of attention while exercising with iron. The chest consists of three levels: lower, middle and upper. There are several exercises for working out exactly its upper part.
It is necessary
- - gym;
- - incline bench;
- - barbell;
- - dumbbells.
Instructions
Step 1
Warm up thoroughly before resistance training. This is necessary for the correct preparation of the muscles before the upcoming load. Never start working with weights on cold muscles. Jump rope for 5-7 minutes. Do some push-ups from the floor. Stretch your arms, legs, chest. Make turns with the body in different directions. You are now ready to practice with iron.
Step 2
Press on an incline bench. It should be installed at a 45 degree angle. This is the perfect location for upper chest pumping. Place a light weight on the bar. Lie on a bench and grab the shell with an overhand grip. Remove it from the racks and slowly lower it until it lightly touches the chest. As you exhale, squeeze the barbell. Repeat 9 more times. Perform 4 sets.
Step 3
Rout the dumbbells on the same bench. The shells must be appropriate for your weight. Do not take too heavy dumbbells in the first stage. You need to hone exactly the technique of performing the exercise. Take the dumbbells in your hands, lie on the bench and lift them up over your head. While inhaling, spread the shells to the sides to the pain threshold. As you exhale, return to the starting position. Do, in this way, 10 repetitions and 4 approaches.
Step 4
Use a special trainer for pumping the upper chest. In some halls there is a "pull from oneself". It helps, in fact, to work out the relief of the upper part of the pectoral muscles. It is performed from the same calculation and with the same technique as the previous two exercises. Remember only that you need to do it only after a couple of months of working with dumbbells and a barbell.
Step 5
Cool down your pectoral muscles after working with iron. Make it a rule to stretch at the end of your workout. First, they will promote rapid muscle recovery and growth. Secondly, they will help to avoid injury and stagnation. Place one hand on the uprights and pull on your left chest for 30 seconds. Do the same for the right side.
