Pectoral development is a cornerstone of any athlete's program. Depending on gender and focus, they can be developed both in order to outline and in order to gain volume. When training, the most important thing is to prevent the triceps from working, otherwise all the load goes to them. Breast work takes one training day and should be done at least once every six days.
Instructions
Step 1
Perform the bench press on a straight and incline bench. Lie on the bench with the barbell at mid-chest level. Grasp the bar with your arms shoulder-width apart and as you exhale, lift it above you. Lower it until it touches your chest, and then lift it up again as you exhale. When performing exercises on an incline bench, the technique is exactly the same. Perform six sets of eight repetitions on each type of bench.
Step 2
After working out the pectoral muscles with a barbell, move on to a simulator for converging the arms, or to a simulator that simulates a press on a bench. Set the optimal weight for yourself and do five sets of twelve repetitions each. Your goal is to increase the strain on the pectoral muscles by maximally excluding the triceps from participation in the exercise.
Step 3
Finalize the workout of the pectoral muscles using dumbbell spreads, first on a horizontal, and then on an incline bench. Lie on a bench with a dumbbell in each hand. Spread your arms to the sides, slightly bending them at the elbows. Smoothly bring them over you, straining the pectoral muscles and acting with the entire length of the arms. Do five to six sets on each bench with ten repetitions each.
