In order for a man to pump up his pectoral muscles, a set of special exercises will be needed. Achieving the desired effect will require regular exercise. By the way, you don't have to go to the gym for classes. The exercises can be performed at home as well.
Instructions
Step 1
First, you can do push-ups with the parallel bars. Try to grab them so that they are slightly wider than your shoulders. So, bend your legs, be sure to straighten your arms. In this case, the body should be slightly tilted forward. Now lower yourself slowly, but try to spread your elbows to the sides. Do not pause, immediately return to the starting position.
Step 2
Bench press will be just as effective. However, it is worth noting that this exercise is easier to perform in the gym (it is also possible at home, but it will be much more difficult for you). First you need to lie on the floor, you need to take dumbbells in your hands. The hands themselves are best placed at chest level. Lift the dumbbells straight up, tighten the pectoral muscles. Lower your hands slowly, in no case without rushing. Do not take a break, repeat the exercise again. The optimal number of repetitions in one approach is 8-10 times (for beginners, 5-8 will be enough). But do not forget that with a reduced number of repetitions, the weight of the dumbbells being lifted should be increased (this is the only way to provide the necessary physical activity). Conversely, if you do the exercise many times, reduce the weight. For one workout, you need to perform three to four approaches, no less.
Step 3
To increase the pectoral muscles, it is useful to do push-ups on the floor. To maintain your muscle tone, do 15-20 reps for each set. However, do not overdo it: the indicated number of repetitions is provided only for people in good physical shape. For beginners, 5-10 times will be enough. Increase the load gradually, just add each lesson 5 repetitions to the total.
