A beautiful torso is no less important for men than a firm chest is for women. The pectoral muscles lend themselves well to pumping and respond gratefully to the load.
It is necessary
- Reclining bench
- Barbell
- Dumbbells
Instructions
Step 1
Bench press
On a horizontal bench, lie down with the bar straight over your head. Feet rest on the floor, head, shoulders and buttocks are pressed tightly against the bench. We take the bar with a wide grip with our palms away from ourselves. The distance between the palms is wider than the shoulders. We remove the barbell and push it up and slightly diagonally, up to the point at which the arms are straightened, and the bar is located strictly above the middle of the chest. As you inhale, lower the bar to your lower chest, hold your breath and squeeze it up again, exhaling in the middle of the push. Lower the bar slowly, work without pauses, without relaxing the muscles at the lowest point, since in this case you lose the accumulated energy and weaken the contraction of your muscles.
Do at least three sets of 6 reps.
Step 2
Bench press on a bench with an upward slope.
This exercise targets the upper chest muscles. Raise the bench at an angle of 30 to 45 degrees. Lie on a bench with your legs wide apart, feet resting on your hips, buttocks, and shoulders. We again grab the bar with a wide grip with our palms away from ourselves, at the same width. We remove the bar from the stops and lower it to the upper chest. Elbows to the sides. While inhaling, we squeeze the bar up, exhale only at the top point, pause, tighten the chest muscles and only then smoothly lower the bar to the upper chest. If the grip is too wide, the range of motion decreases - watch this.
Do at least three sets of 6 reps.
Step 3
Dumbbell bench press
Prepare the dumbbells by placing them on the sides of the bench. Lie down and take a stable position - your legs are wide apart and firmly rest your feet on the floor, head, shoulders, buttocks are tightly pressed. We take the dumbbells so that the palms are facing each other, bend your elbows and lift the dumbbells to chest level, and then, turning your hands at the wrists, squeeze the dumbbells up. The upper point of the exercise is dumbbells over the middle of the chest, the bars are perpendicular to the bench. We breathe in and lower the dumbbells in a wide arc, so that the elbows diverge strictly to the sides. Dumbbell bar at chest level - lowest point. We squeeze the dumbbells up with a powerful movement along a wide arc, so that at the top point they slightly touch each other.
Do 3 sets of at least 8 reps.
Dumbbell press on a bench with a downward slope.
Lower the bench 30-45 degrees. Take a stable position with your legs wide apart and your head, shoulders, buttocks pressed to the bench. We take the dumbbells with the upper grip and squeeze them up. The palms are forward and down, the arms are straight, the dumbbells are almost touching each other - this is the top point. Taking a breath, lower the dumbbells to the chest, spreading the elbows strictly to the sides. The dumbbells are close to the chest, this is the lowest point from it, we begin, without a pause, a smooth rise up. At the top, pause and strain your muscles additionally.
Do 3 sets of at least 8 reps.
Step 4
Breeding dumbbells lying
On a horizontal bench, take the stable position described above. We raise the dumbbells strictly above the chest, palms look at each other, arms are slightly bent at the elbows. While inhaling, we spread our arms to the sides, lowering the dumbbells to shoulder level, and change the trajectory of movement to the opposite. At the top point - dumbbells over the chest, pause and strain the muscle as much as possible.
Do 3 sets of at least 8 reps.
