A wide chest is a clear sign of a thorough study of the whole body. She looks very impressive on a muscular torso. It is important to understand that it is a huge layer of muscles that needs to be pumped through a certain system.
It is necessary
- - gskamya;
- - barbell;
- - pancakes;
- - dumbbells;
- - racks;
- - diet;
- - sports nutrition.
Instructions
Step 1
Perform a medium grip bench press. This is a basic basic exercise for pumping wide chest. Do it with a medium grip in the first stage. Lie on a horizontal bench, grab the shell with a grip on top. Place your hands at shoulder level. Raise the bar and while inhaling, lower it down. As you exhale, squeeze the top and return it to the racks. Subsequently, do this exercise also with a wide stance of the arms. The number of times in the approach is from 5 to 10, depending on the weight of the projectile.
Step 2
Do a pullover with one heavy dumbbell. Lie on a horizontal bench again with your head on the edge. Lower your feet to the floor. Take one heavy dumbbell in both hands and lift it with both hands above your head. Bring it in slowly by the neck and lift it to the starting position as you exhale. Do this 10 times in 3 sets.
Step 3
Rout the dumbbells. Take the same torso position as for the previous exercise, only take one dumbbell in each hand. Spread your arms out to the sides to feel the tension in your pectoral muscles. Return them to their original position. Do everything slowly and carefully. Perform at least 10 times in 4 sets.
Step 4
Repeat the barbell and dumbbell exercise on an incline bench. This is for pumping the upper chest. It is important to make sure that it is proportionally developed and not just wide-folded. The principle of execution and the number of approaches are identical in the case of a horizontal bench. Remember that the bench should be tilted about 75 degrees.
Step 5
Eat a high-calorie diet during your training regimen. Despite the fact that you are pumping your pectoral muscles, you should never forget that you are building your body. For this, energy is constantly needed from those foods that are present in the diet. Eat 5-6 times a day and don't forget about sports nutrition. It will speed up the pumping process for wide breasts.
