The voluminous and well-designed chest adorns the figure of the athlete and makes it impressive. That is why those who are seriously involved in athletic gymnastics pay special attention to working on the pectoral muscles. There are special sets of exercises that can effectively pump up your chest muscles in the gym.
Necessary
- - gymnastic bar;
- - gymnastic bars;
- - bench with a variable angle of inclination;
- - barbell;
- - dumbbells.
Instructions
Step 1
Include in the training program barbell presses on a horizontal and incline bench, raising hands with dumbbells in the supine position, pull-ups on a bar with a narrow grip, push-ups from the uneven bars and from the floor. By varying these basic exercises, you can build mass and work out the relief of the pectoral muscles in detail.
Step 2
When performing barbell presses, change the angle of the bench and the width of the grip. The stronger the slope, the better the upper chest develops. When tilted backwards, the lower part is effectively worked out. Changing the width of the grip allows you to pay attention to the development of all muscle bundles horizontally.
Step 3
When raising your arms with dumbbells in a prone position, perform movements at a slow pace, slightly bending your elbows. This exercise can be performed not only in a horizontal position, but also on an incline bench. To keep the muscles from getting used to the load, change the angle of the bench after the end of each weekly cycle.
Step 4
To keep the top and bottom of the chest evenly developed, use the angle of the surface when pressing and raising the arms in equal proportions. Otherwise, you may end up with an unbalanced figure with an emphasis on the upper or lower chest.
Step 5
Make push-ups a must part of your workout routine. In a gym setting, parallel bar push-ups with weights attached to the waist are best. During the exercise, lower your chin to your chest, and pull your legs back a little. Push-ups in the supine position effectively affect the muscles of the chest when the feet are slightly above the surface of the floor.
Step 6
When composing an exercise program aimed at developing the pectoral muscles, break it down into two or three weekly cycles. Each cycle can include the same type, but slightly modified exercises. The number of repetitions and approaches, the angle of the bench and the weight of the weights should be varied.
