The basic rules for performing all chest exercises are a wide grip and fixation of the elbows. It is necessary to force your triceps not to participate in the bench press process and to work more with your pectoral muscles, sometimes even deliberately straining them - this is the only way you will achieve a significant result.
It is necessary
gym membership
Instructions
Step 1
Lie on a straight bench press. Take the barbell in your hands and lower it to your chest until it touches at the level of the lower chest. Keeping its position at the same level, lift it up. Do ten repetitions. Repeat this exercise for four sets.
Step 2
Work out the dumbbells, keeping them at the level of the lower edge of the chest. Take dumbbells in your hands, slightly bend your elbows and stretch them in front of you. Spread your arms to the sides, and then gently return them back. Do this exercise for eight repetitions, do four sets.
Step 3
Use a bench press with a reverse incline.
ATTENTION! THIS EXERCISE IS PERFORMED ONLY IN THE PRESENCE OF THE INSURER!
Take the barbell at outstretched arms. Bring it down to chest level. Push it up sharply. Do eight reps and five sets. Make sure you control the barbell throughout the entire process.
Step 4
Exercise with two dumbbells on a back incline bench. Keep your arms bent and spread your arms wide. After that, raise your hands up until the dumbbells touch each other. Do not relax your hands throughout the entire process. Do five sets of six repetitions each.
