To increase the growth of the pectoral muscles, there is a special set of exercises. With regular training, you can achieve excellent results. You can do the exercises at home. 30-40 minutes a day will help you get in perfect shape, tighten and enlarge your pectoral muscles.
Necessary
- - chair;
- - dumbbells.
Instructions
Step 1
Push-ups are the simplest and most effective exercise that is aimed at increasing the pectoral muscles. To do this, lie down on the floor. Place your hands on the floor surface. Put your legs together. Perform fifteen to twenty push-ups, distributing the bulk of the load on the chest muscles. This exercise is useful for both strengthening and growing the pectoral muscles. Please note: when performing the exercise, the body should not bend.
Step 2
The next exercise requires a chair or stool. Sit on it. Pull your legs forward, placing them together. Hold on to the chair with your hands, straightening your elbows to the sides. Gently, bending your arms, lower your body down. Lock in this position for 2-3 seconds. Gradually return to the starting position. Perform the exercise in 3 sets of 5 times.
Step 3
Side bends are no less effective for increasing the growth of pectoral muscles. Sit in a chair for this exercise. Keep your back straight. Place your hands on your hips. Sequentially turn the body in different directions. Perform the exercise in 3 sets of 15 times.
Step 4
The dumbbell exercise should be done after the muscles are well warmed up. Thus, you will avoid various kinds of injuries and sprains. Dumbbell exercises are a fairly effective method of increasing the pectoral muscles. Pick up 2 kg dumbbells. Make sure that the body remains level during the exercise. Perform fast, sweeping movements with your arms for 3-4 minutes.
Step 5
For the next exercise, lie on a flat surface on your back. Take dumbbells in your hands. Straining your chest muscles, raise your arms up. Please note that the elbows should now be on the sides. After locking the maximum lifting point, gently return to the original position. Perform the exercise in 3 sets of 10-12 times.
Step 6
Stand against the wall with your back to it as close as possible. Straighten your back. Keep your hands at chest level, palms facing each other. With maximum force, close your hands in front of you and count to 10. Remember: the exercise is performed with great tension. You can repeat it 3-5 times.
