The pectoral muscles belong to the muscle group that is formative for the male figure. A man with a wide strong chest is subconsciously perceived by women as a reliable protector. It is the beautiful male breast that catches the eye in the first place. Its size and relief are one of the main criteria in bodybuilding competitions. Therefore, the study of the pectoral muscles should be given special attention.
It is necessary
- - dumbbells;
- - gymnastic bench with an adjustable back;
- - "butterfly" simulator.
Instructions
Step 1
Take the dumbbells in your hands and lie on a horizontal gymnastic bench. The soles of the feet should rest firmly on the floor. Understand the dumbbells up as you exhale, fully extending your arms. Turn your palms away from you, keep the dumbbell bars parallel to the shoulder girdle. Do not swing the dumbbells parallel to your torso, this increases the load on the back and shoulders and reduces the work of the pectoral muscles. Slowly while inhaling, lower the dumbbells down, bending your elbows. Perform 4 approaches, changing the number of repetitions. Do the first and second sets for 12 reps, then 10 and for the last set, squeeze the dumbbells 8 times.
Step 2
Set the reclining bench back at an angle of 35-45 degrees. Take dumbbells in your hands and lie on your back. Legs rest firmly on the floor. As you exhale, raise your arms up and straighten your elbows. The dumbbell bars are turned parallel to the shoulders, palms facing outward. Then, while inhaling, slowly lower the dumbbells. Do not drop your elbows below body level. Spread your elbows out to the sides so that your forearms remain perpendicular to the floor. Do three sets of increasing reps (6-8-10).
Step 3
Set the reclining bench back at an angle of 35-45 degrees. Take dumbbells in your hands and lie on your back. Legs rest firmly on the floor. Raise your arms up and bend your elbows slightly. Keep the dumbbell bars parallel to your body. Keeping an angle at the elbow joints, slowly spread your arms to the sides. The dumbbells at the extreme point should fall below the top of the chest. Then, return your arms to their original position. Lower the dumbbells as you inhale, lift them as you exhale. Do three sets of 12 reps.
Step 4
Sit on a butterfly machine. Press your back firmly against the seat. Adjust its height so that your elbows and shoulders are at the same height during the exercise. Grasp the handles, take a deep breath and bring your hands together, exhaling slowly. Also slowly while inhaling, return to the starting position. Move smoothly, without jerking, do not allow the handles of the simulator to disperse under the weight of weights, control their movement. Do three sets of 15 reps.
Step 5
In order for the pumped up chest muscles to be more prominent, periodically arrange a short-term reduction in carbohydrates in your diet. Completely eliminate fast carbohydrates found in pastries and white bread. This will allow you to shrink subcutaneous fat. It is impossible to completely exclude carbohydrates from your diet for a long time.
