Beautiful breasts are not only a women's prerogative. A broad, muscular chest and strong strong arms are the hallmarks of a real man. It is the upper part of the body that athletes work out with inexhaustible persistence in gyms. How to achieve the desired goal as quickly as possible? Exercises aimed at developing the muscles of the chest and arms will help you with this.
It is necessary
- - Scott's bench;
- - horizontal bar;
- - barbell;
- - barbell with EZ-neck;
- - gymnastic bench;
- - block simulator.
Instructions
Step 1
The simplest exercise is the upper rows. Grab the bar with a straight grip with your arms slightly wider than your shoulders. Pull the bar up to your chest. Pause briefly, then slowly return to starting position.
Step 2
Another essential exercise is pull-ups. Hang on the bar, grabbing it with a straight grip and spreading your arms slightly wider than your shoulders. Cross your legs and bend at the knees. Pull up on your hands as high as possible - at the end of the movement, your chin is above the bar. Pause briefly and return to starting position.
Step 3
Rows to the abdomen, while sitting on the block trainer, allow you to work out the biceps in detail. Grasp the parallel handles of the block machine with your palms facing each other. Sit up straight with your shoulders back. Pull the arms towards your stomach. Take a short pause and slowly return to the starting position.
Step 4
An excellent exercise for increasing muscle mass in the biceps is a barbell curl while sitting on a Scott bench. Sit on Scott's bench with the top of the support plane under your armpits. Hold an EZ bar with a reverse grip shoulder-width apart. Raise the barbell until the angle of the arms at the elbows is 90 degrees. Take a short pause and slowly return to the starting position.
Step 5
Bench press lying on a horizontal bench is aimed primarily at working out the pectoral muscles and triceps. Lie with your back on a horizontal bench. Feet rest on the floor. Grasp the bar with a straight grip a little wider than your shoulders, then lift the bar off the rack and hold it in your straightened arms above your chin. Note that the bar rests on the bottom of the palms, and the wrists should not be bent. Slowly lower the barbell to your chest. Hold this position for a few seconds and push the bar up. When performing the exercise, make sure that the buttocks do not come off the bench, and the back deflection remains natural.
Step 6
For the triceps, also do the overhead press. Take a barbell with a straight grip at a distance slightly wider than your shoulders. Stand with the barbell at shoulder level. Squeeze the barbell over your head, tilting your head back slightly so that the barbell bar does not touch your chin. Pause briefly and return to starting position.
