Fitness people place a lot of emphasis on building chest muscles. This is due to the fact that the body must be proportionally developed, only then will it look beautiful. In each workout, include a set of exercises aimed at developing the pectoral muscles.
Instructions
Step 1
Stand up straight, take a dumbbell weighing at least 1 kg, squeeze it in both palms. Bend your arms at the elbows, point them straight up, put the dumbbell behind your head. As you exhale, straighten your arms and raise them above your head, while inhaling, bend again. Repeat the exercise 30 times, rest, then do 2 more sets.
Step 2
Raise your arms above your head, turn your palms towards each other. While inhaling, spread your arms to the sides, while exhaling, return them to their original position. Do 3 sets of 20-30 reps.
Step 3
Stretch your arms out in front of you. Inhale, open your chest, spreading your arms out to the sides. As you exhale, bring your hands together. Repeat the exercise 40 times.
Step 4
Keeping your arms at chest level, do the following exercise. Cross your forearms, bringing out one or the other hand from above. The exercise resembles a scissor movement.
Step 5
Put your hands up. Hold them in this position for 1 minute, then move your arms down a little 10-15 degrees. Hold the pose for another 1 minute. Gradually moving your hands to the floor and keeping their position on the weight, make 6-9 displacements. The last hand position should be parallel to the floor.
Step 6
Bend your elbows, place the dumbbells at shoulder level. As you inhale, straighten your arms, lowering them along the body, while exhaling, bend your elbows. Repeat the exercise 30 times, do 2 more sets and 1 minute rest intervals.
Step 7
Lower your arms along your body. With an exhalation, bend your right arm at the elbow and bring it out in front of you, placing it parallel to the floor. As you inhale, lower your hand down. With the next exhalation, repeat the same movement with your left hand. Combine the load 15-30 times with each hand.
Step 8
Stretch your arms out in front of you. Make springy movements by moving your arms 45 degrees up and 45 degrees down. Do the exercise for 1 minute. Give yourself a rest for 30-40 seconds and do 2 more sets of 1 minute each.
