To increase the pectoral muscles, you must regularly perform a set of exercises. But regularly does not mean every day, three times a week will be enough. You can work out in the fitness center, where the instructor will show you and explain everything. However, there are no obstacles for training at home.
It is necessary
- - horizontal bar;
- - dumbbells.
Instructions
Step 1
Exercise number one: stand in a doorway with your hands on the jamb. In this case, it is necessary to press as if you are trying to move a wall. Do this exercise for a minute, then bend over slightly, increase the pressure on your chest and stand that way for another minute. Please note that in order for the muscles to receive a powerful load, press with all your might.
Step 2
The following exercise will not only help to increase the pectoral muscles, but also show what condition they are in. To maintain tone, you need to do push-ups 15-20 times in one approach. True, this rule is not designed for beginners. They should not exceed the norm (approximately 8-12 times). Over time, increase the number of push-ups, but reduce the number of approaches, try to put out your strength to the maximum every time.
Step 3
Bench press is no less effective. It is much more difficult to do it at home than in the gym, but it is still possible. You should lie on the floor, pick up the dumbbells and place them at your chest. Now the chest must be tightened, and the dumbbells must be raised straight up. Lower them down and raise them again. In one approach, the average number of times is 8-10. You can do less, but with more weight, and vice versa, lift less weight more times. Three approaches will be enough.
Step 4
Do push-ups on the uneven bars: grab them in the place where their width will slightly exceed the width of the shoulders. Straighten your arms and bend your legs, tilt your body forward a little. Lower downward, spreading your elbows to the side. Do not pause, immediately return to the starting position.
Step 5
You will need to stretch at the end of your workout. It will relax the muscles, calm the body. You can do the first exercise (but do not press, do not strain, but just hang on your hands, as it were). In addition, you can take weights, lower your arms and stand in this position for a while.
