Developed toned muscles make a person more attractive in the eyes of other people. To pump up the middle of the chest, you need to perform a set of special exercises.
It is necessary
- - horizontal bench;
- - racks;
- - incline bench;
- - dumbbells;
- - bar
Instructions
Step 1
To avoid injury during the basic exercises, warm up the whole body, paying particular attention to the middle chest muscles. Stretch your arms up, swing to the sides, include several push-ups from the floor in the warm-up.
Step 2
Move on to the main exercises. Perform a narrow grip bench press using a horizontal bench. Put a shell with pancakes on the racks, use small weights for a start. Lie on a bench with your feet on the floor. With a narrow setting of your hands, grab the bar of the bar, tear it off the racks. Lowering the shell on inhalation, squeeze out the selected weight on the exhale. Repeat the exercise at least twelve times in the first set. In subsequent approaches, make repetitions - no more than 8-10 times in each. Take a rest for two to three minutes before doing the next exercise.
Step 3
Lay the dumbbells while lying down. On the bench, in the same position as the bench press, pick up two not too heavy dumbbells. Lift them up so that they are above your head, then spread them apart. Perform the exercise at least ten times in four sets. Take a rest again, get your breath back.
Step 4
Perform a bench press, but now on an incline. The principle of performing the exercise is the same as on a horizontal bench, only the weight of the apparatus should be slightly less. In this way, you will work all the main sections of the midsection of the chest muscles.
Step 5
Use a special training roller. Kneel on the floor, grasp the wheel handles in both hands and move it slowly forward, as far as your hands can reach. Then, with the same movement, go back. Repeat this exercise 10-15 times. Relax and shake your hands.
Step 6
Stretch your muscles after training. Be sure to do a static chest stretch. Stand near any wall with one hand resting on it. Move your other hand to the side, hold in this position for one minute. Repeat the same with the other hand.
