A well-developed chest is the hallmark of all bodybuilders. They devote a fairly large amount of time to training for its development. A developed chest allows its owner, even without pumping up the muscles of the arms or the press, to look powerful. But not everyone can achieve such a result. There are many reasons for this, but the main one is that novice bodybuilders do not know the simplest exercises.
It is necessary
- -barbell;
- -exercise machine for push-ups.
Instructions
Step 1
One of the simplest and most effective exercises is push-ups. It must be done quickly enough. You can even make it harder for yourself by including hand claps between each push-up. It is recommended to perform this exercise in 3 sets, consisting of 6-8 repetitions. For greater efficiency, it is necessary to repeat classes at least 2 times a week.
Step 2
Sports equipment such as a barbell will also help you strengthen your chest. Lie on your back. As a surface, you can use a special sports bench or a flat floor. Place your feet on the floor. They should be pressed against the surface of a full foot. Take the barbell a little more than shoulder width apart on straightened arms. Inhale and slowly lower the shell onto your chest without touching it. Then squeeze and exhale. By correcting the position of the arms, you can develop and pump various muscles of the chest groups. Grab the barbell narrower - some muscles, wider - others.
Step 3
The next exercise is done while sitting. To do this, sit on a bench or chair at a 45 or 60 degree angle. Keep the projectile slightly more than shoulder width apart. Inhale and lower the barbell to the level of the collarbones, then squeeze it until the arms are fully corrected and exhale.
Step 4
Vertical push-ups can help you strengthen your pectoral muscles. To complete this exercise, you will need a special sports equipment for push-ups. Lean on the handles with straight arms. Keep your legs covered. Inhale and lower your body downward, bending your arms. Then return to the starting position with an exhalation. Despite the seeming simplicity of this exercise, it is not recommended for beginners, as it requires a significant amount of preparedness.
