An inflated chest is a clear sign of a well-developed body. There are many things to consider when training her. The chest consists of the upper, middle and lower sections. What exercises are needed to pump up the middle part?
It is necessary
- - Gym;
- - horizontal bench;
- - incline bench;
- - racks;
- - barbell;
- - dumbbells.
Instructions
Step 1
Warm up thoroughly before training. To avoid injury during basic exercises, do a full-body warm-up. Pay special attention to your chest muscles. Stretch your arms up and swing to the sides. Do some light, narrow grip push-ups. This will be just a direct effect on the middle of the chest. Proceed to the next step.
Step 2
Perform a narrow grip bench press on a horizontal bench. Place the pancake shell on the racks. Take a little weight to begin with. Lie on a bench, lower your feet to the floor, grab the bar with a narrow setting of your hands and lift it off the racks. Lower as you inhale and squeeze out the set weight as you exhale. Repeat at least 12 times for the first set. Subsequent do no more than 8-10 times. Take a good rest and shake your muscles before the next exercise.
Step 3
Lay the dumbbells while lying down. On the same bench in the same position, pick up two lightweight dumbbells. Lift them up so that they are above your head, and spread them apart. Perform at least 10 times in each of 4 sets. Take a break again and get your breath back.
Step 4
Squeeze the barbell out on an incline bench. Perform the bench press only on an incline. Proceed in the same way as in the exercise on a horizontal surface, only putting a little less weight on the apparatus. Thus, you will work out all the sections of the middle part of the pectoral muscles.
Step 5
Use the dedicated mid-chest workout wheel. Kneel on the floor, grasp the wheel in both hands and roll it slowly forward as far as your hands can. Then return back in the same movement. Repeat this exercise 10-15 times. Catch your breath well and shake your hands.
Step 6
Stretch your working muscles after training. Be sure to do a static chest stretch after the entire workout. It is performed in the same way as a warm-up. Stand near any wall and place one hand on it. Take the other aside and stay for one minute. Repeat with the other hand. That's it, this training for pumping the middle part of the chest is over.
