Exercises aimed at strengthening the muscles of the chest are an obligatory part of the workout for both women and men. This complex will help the fair sex to form a "natural bust", thanks to which the breasts will look taut and elastic. And men will be able to perfect the relief of their bodies, achieving the effect of "steel" breasts.
Instructions
Step 1
The bench press is one of the most effective, but at the same time, technically simple exercises. For the first few workouts, do it only with an assistant present. Starting position: you lie on your back on a sports bench with your feet firmly positioned on either side of it. Grab the bar with an overhead grip, arms about shoulder-width apart. As you exhale, lift the bar up, while inhaling, gently lower it to your chest. Make sure that the back maintains a natural curve in the lower back: the shoulder blades and buttocks should be firmly pressed against the bench.
Step 2
Another popular exercise is floor push-ups. Starting position: you rest on the floor with your palms and socks, while your legs are brought together, and your arms are fully extended and spaced shoulder-width apart. Bend your elbows as you inhale, bringing your ribcage closer to the floor. Try not to arch your back, keeping it straight. Then return to the starting position, exhale. If you want to localize the load on the upper part of the pectoralis major muscle, then do push-ups with your legs on a dais. Conversely, doing push-ups from the bench will help you develop the lower part of this muscle better.
Step 3
Breeding dumbbells while lying on a bench allows you to increase the volume of not only the pectoral muscle, but also the lungs. Lie on a narrow bench so that you can freely move your shoulders, take the dumbbells in your hands. Leave your elbows slightly bent to relieve joint tension. As you inhale, spread your arms out to the sides, forming a straight line with your shoulders. As you exhale, return to the starting position, trying to concentrate the load in the pectoral muscle.
Step 4
Pull over, or behind-the-head dumbbell rows, also helps to tighten the chest muscles. Starting position: you lie across the sports bench so that the pelvis is below the shoulders. The feet are on the floor. Arms are straightened, hands squeeze one dumbbell. Take a deep breath and lower your arms behind your head, slightly bending them at the elbows. Pause for a second and return to the starting position. You only need to exhale at the end of the movement.
