A raised and wide chest is a sign of a good athlete. Without a developed pectoral muscle, there will be no beautiful athletic figure. There are many ways to train her: from push-ups to barbell presses and dumbbells.
Instructions
Step 1
The simplest workout is push-ups. Push-ups can pump up the upper and lower chest. Fast and sustained approaches add bump. Slow and high-amplitude exercises make your breasts bigger.
Step 2
Once the number of push-ups is high, use the weight. Weights can be dumbbells, pancakes, or sandbags. The weighting agent must be placed strictly at the level of the shoulder blades. Such exercises need to be done in 4 sets of 15 times. Increase the load as needed.
Step 3
To load the upper part of the pectoral muscles, you need to use the elevation under the legs. The elevation can be a bed, sofa, or other improvised household items.
Step 4
To load the inside of the chest, it is worth doing push-ups with palms brought together. For this exercise, you can use a weight on your shoulder blades.
Step 5
Bar exercises on a horizontal bench will help develop your chest muscles faster. Use optimal weights. You need to select the load so that you do 3 sets of 10 times in one workout. On an incline bench, stress is applied to the upper chest.
Step 6
To build up muscle mass in the chest with dumbbells, you need:
- Lie on a horizontal bench.
- Take dumbbells with arms slightly bent at the elbows.
- To spread and bring dumbbells to each other.
With this exercise, do not bend or unbend the arms relative to the initial grip. The amplitude must be maintained.
Step 7
Another way is to train on uneven bars. For chest exercises, bend the upper torso parallel to the bars at the bottom of the trajectory. This method is called "boat". If the torso is not bent, the triceps swing. Such exercises should be carried out 15 times in 4 sets. Weight can be used to increase the load.
