A wide relief chest, like a developed shoulder girdle, is a sign of a real man. The pectoral muscle consists of three bundles: the upper or clavicular, middle, which is also called the sternum, and the lower, abdominal. Beginner athletes often find it difficult to work out the lower chest.
Instructions
Step 1
The bench press is one of the main exercises that helps develop all three parts of the pectoral muscle. Please note: the bar must be held with a wide grip, placing your hands shoulder-width apart, otherwise you will give the main load to the upper chest. It is better to perform the exercise with the help of an assistant. Lie on a sports bench with your head, shoulders and buttocks firmly pressed against it, and your back maintains a natural curve in the lumbar region. Place your feet firmly on either side of the bench. Take the bar with a wide grip on top and squeeze the bar. Do not block your arms at the elbows, leaving them slightly bent. In the starting position, the bar should be opposite the middle of the chest. Inhaling, lower it to the bottom of your chest and immediately squeeze it up and slightly diagonally so that it returns to the starting position.
Step 2
Exercises with dumbbells also allow you to increase the mass of the pectoral muscle. One of the basic ones is a dumbbell bench press. In addition, this exercise allows you to achieve separation of the right and left halves of the chest, to form a beautiful relief. The starting position repeats the starting point of the previous exercise. Do not forget to make sure that your back maintains the correct curve, and that your feet are wide apart and firmly resting on the floor. Take dumbbells with a grip from above and raise your arms above you, placing them at chest level. The dumbbell bars should be perpendicular to the bench and practically touching. As you inhale, bend your elbows, spreading them apart, and lower your arms to the sides of your torso. When the dumbbells are at chest level, squeeze them up again in a wide arc, trying to tense the lower part of the pectoral muscle as much as possible. Return to starting position.
Step 3
Helps to add volume to the lower pectoralis and press dumbbells on a downward bend. Lower the back of the bench down by about 30-45 degrees. Lie on your back with your feet on the support bolsters. Starting position: head, shoulders, buttocks are pressed to the bench, hands holding the dumbbells with a grip from above are raised up and fully extended. As you inhale, lower the dumbbells to the outer edges of your chest, trying to tense your muscles as much as possible. Spread your elbows to the sides. Without pausing, squeeze the dumbbells up again. Exhale only after overcoming the most difficult part of the ascent.
