The pectoral muscles are among the largest on a man's body. If they are not worked out carefully, then the body will be folded disproportionately. However, there is a set of measures that will allow you to enlarge your breasts in a fairly short time.
It is necessary
- - barbell;
- - pancakes;
- - dumbbells;
- - bench.
Instructions
Step 1
Sign up for a gym. If your goal is to enlarge your breasts, you will need to train with heavy weights anyway. You cannot do this by doing exercises on uneven bars or a bar. These shells will only help to strengthen the torso, but nothing more.
Step 2
Pump your chest early in the week. Warm up the pectoral muscles before working with the shells. Jump rope at an average pace for 5-7 minutes. Get the sweat out. Then stretch your legs, arms, back, and chest. Do a few half-splits and hand swings. Push up on the floor 20 times. That's it, you are now ready to train.
Step 3
Do barbell or dumbbell press on a horizontal bench. It is best to train with a barbell. Place a light weight on the projectile and lie down on the bench. Remove the barbell from the racks and slowly, while inhaling, lower it until it touches your chest. Raise the weight to the starting position with a sharp exhalation. Do 10 reps. Do 4 sets.
Step 4
Perform dumbbell routing on the same horizontal bench. Projectiles should not be of maximum weight. They need to match your skill level. So, sit back on the bench, take the dumbbells in your hands and lift them above your head. Extend slowly to the sides. Bring the shells back to their original position. Achieve muscle pain shock. Perform 10 times in each of 5 sets.
Step 5
Incorporate a pullover into your workout routine. This exercise is already performed with a heavier apparatus, which should weigh 1.5 times the dumbbell for spreading out to the sides. Do it also on a horizontal bench, like the previous one. In this case, hold the dumbbell firmly with both hands and pull it back slowly by the back of your head, touching the floor a little. Return the projectile to its starting position. The number of sets and reps is identical to the previous exercise.
