In order to effectively and quickly pump your chest in the gym, you need to remember about the structure of the muscles. The set of exercises should be thought out in advance, making the same load on each muscle group. Thus, you will achieve positive results in a short time.
It is necessary
- - dumbbells;
- - barbell.
Instructions
Step 1
Do a barbell exercise. This sports equipment is present in every gym. It is used to build muscle mass, general muscle development at maximum load.
Step 2
Lie on a bench to do the exercise. It should be parallel to the floor surface. Take the barbell with a medium grip. Make sure that the angle between the forearm and shoulder is created at 90 ° during the movement. Lift the bar up above chest level. This is the starting position for this exercise.
Step 3
Gradually lower the barbell, taking a smooth breath. After the bar touches the middle of the chest, exhale and take the starting position. Remember: movements must be performed smoothly, without jerking.
Step 4
When pressing the bar with a medium grip, use your chest muscles as much as possible. After a second pause, the movement should be repeated. Repeat this exercise 6-8 times, 4-5 sets each.
Step 5
Do a dumbbell exercise. Please note: to maintain constant muscle tension, do not fully straighten your elbows. Direct the movement towards the center upwards, avoiding contact of the dumbbells.
Step 6
Lie on a horizontal bench. Take a dumbbell in each hand. Press the brushes to the top of the thighs, turning the palms towards each other.
Step 7
Gently lift the dumbbells up in front of you about shoulder-width apart. Press your hands to your chest. Turn your wrists so that your palms are facing forward. This is the starting position for this exercise.
Step 8
Gradually lift the dumbbells while exhaling. Lock in this position for a few seconds. As you inhale, lower your arms to the starting position. Make sure that the pectoral muscles are as tense as possible during the exercise. Do this movement 8-10 times, 3-4 sets.
