If you don't like the pectoral muscles of your body, it's time to move on to action: engage in pumping them up, as avid bodybuilders do. How to properly swing the lower chest?
It is necessary
Barbell, dumbbells, reverse incline bench
Instructions
Step 1
Do an active warm-up before training. It should include exercises to warm up all muscle groups in your body. Pay more attention to the "warming up" of the pectoral muscles, perform special exercises, for example, this: stand up straight, feet shoulder-width apart, raise your arms up and stretch as high as possible. Repeat this exercise 25 times. Make circular swings with your hands, exercise for hands "scissors"; all this will help prepare the lower chest muscles for more serious stress.
Step 2
Move on to weight work. Perform a barbell press on a special reverse incline bench on which the press is pumped. Lie on your back, give your arms a “bend at the elbows” position, keep them in front of you. Ask someone nearby for safety net to put the barbell in your hands. As you inhale, lift the bar up from yourself, and as you exhale, gently lower it. All this time, someone has to insure you. Do this exercise 8-10 times in four approaches, gradually increasing the weight on a sports equipment from set to set.
Step 3
Do a dumbbell press on the same bench. After the barbell press, it is advisable to do the dumbbell press in the same position. By training in this way, you will carefully work out the lower chest and consolidate the result obtained. Lie on the bench with your whole back, ask the belayer to give you dumbbells in your hands. Squeeze them, and after the exercise, lower the dumbbells at the same time. Try to keep your elbows open and on either side of your torso. That is, you are performing the same actions as when you press the bar. First, take light dumbbells, work on your technique. Then secure the result with a heavier weight. Perform at least 10 times in each of 4 sets.
Step 4
Stretch your pectoral muscles at the end of your workout. After finishing each workout for pumping the lower chest, do this exercise. Stand near the wall in the hall. Put one hand on the wall, tilt the other part of your chest as much as possible to the side. Do this for about one minute. Then switch arms and do the exercise for the other half of the chest. This will help prevent injury on subsequent workouts.
