The pectoral muscles are one of the muscle groups that need to be pumped first. The exercises with which they can be increased are varied and can be selected depending on the level of the athlete's preliminary preparedness and on the time that is available for pumping the pectoral muscles. The most recommended program for pumping the pectoral muscles is to work them out with a barbell, followed by finishing with wiring and a simulator.
It is necessary
subscription to the gym
Instructions
Step 1
Do a barbell press. Lie on a straight bench. Take a barbell with a wide grip and lift it off the rack. Slowly lower it to your chest, gradually bending your elbows, and then abruptly push it up as you exhale. Make sure you deliberately tighten your pectoral muscles during the exercise. Do six sets of eight reps each.
Step 2
Do an incline barbell press. This will allow you to work the upper pectoral muscle. The technique is the same as in the previous step. Do four sets of eight reps each.
Step 3
Perform dumbbell spreads on a straight and incline bench. Take dumbbells in your hands and lie down on the bench. Raise your arms with dumbbells above you. Spread them wide apart, slightly bending your elbows. Pull them back firmly, contracting the pectoral muscles. Do five sets of eight reps on an upright bench and three sets of eight reps on an incline.
Step 4
Use a pectoral trainer. Sit in a simulator chair, rest your elbows on the stops. Grasp the handles and slowly slide the handles on the treadmill until they touch each other. Do four sets of seven to eight repetitions each.
