Many, even quite well-trained, athletes sooner or later face the problem of effective selection of exercises that would help them to increase the pectoral muscles. First of all, it should be remembered that the chest muscle group is basic, and in order for it to grow, extremely intense training is required.
Instructions
Step 1
Dumbbell press lying from the chest on a horizontal bench. To do this, you need to lie on a bench, pick up dumbbells. The hands are positioned as with a barbell press. The burden is squeezed up as you exhale, and descends as you inhale. 4 sets of 5-8 reps. The maximum break between sets is up to 90 seconds.
Step 2
Dumbbell breeding on a horizontal bench. We take a position similar to that described in the previous exercise, take dumbbells in each hand and raise them above us. While inhaling, we spread our arms so that at the end point, when the arms are parallel to the floor, a cross-like figure is formed. As you exhale, we bring the dumbbells back to their original position, as if we were hugging a wide tree. 4 sets of 5-7 reps. The maximum break between sets is up to 90 seconds.
Step 3
Wide grip dips with weights. It is necessary to grab the bars so that in the upper position the hands are slightly wider than the shoulders. After that, the body moves forward a little, and we go down, spreading our elbows in different directions. After that, we rise to the original position. 3 sets of 6-7 reps. The maximum break between sets is up to 90 seconds.
Step 4
Press on the block with one hand while standing. We stand with our backs to the simulator, take its handle in our right hand and put our left leg forward. Exhaling, push the handle forward, making sure that the forearm remains parallel to the floor. After completing the exercise with one hand, without interruption, we proceed to perform it with the other hand. 3 sets of 6-7 reps. The maximum break between sets is up to 90 seconds.
