Many athletes believe that in order to build chest and shoulders, it is enough to do a bench press while lying down. In fact, these muscles perform a variety of types of movement, not just pushing away heavy objects from themselves. This means that it is necessary to ensure work at different angles and in various combinations. Exercises in the proposed program are performed in pairs, alternating approaches. Rest between couples is two minutes.
Necessary
- gymnastic bench;
- bars;
- barbell;
- dumbbells;
- crossbar;
- block simulator.
Instructions
Step 1
The first pair, the first exercise - bench press, lying.
Lie on a horizontal bench. Grab the barbell with your arms slightly wider than your shoulders. The legs are bent and stand on the floor, the shoulder blades are brought together. Bend slightly in the thoracic spine and remove the barbell from the racks. Lower the barbell to your lower chest, immediately return to the starting position. Do three sets: first set - 15 reps, second set - 10 reps, and third set - 8 reps. Increase the weight each time.
Step 2
The first pair, the second exercise is pull-ups.
Hang on the bar, hands with a straight grip slightly wider than your shoulders. Cross your ankles and arch your chest slightly. Pull yourself up by bringing your shoulder blades together. Raise your chin above the bar. Return to starting position and repeat. Do three sets, each for the maximum number of repetitions.
Step 3
The second pair, the first exercise, is an incline dumbbell press.
Lie on a bench, lift the dumbbells above your chest. Bend your arms and lower the dumbbells to the sides of your torso. Return to starting position. Do three sets: first set - 15 reps, second set - 10 reps, and third set - 8 reps. Increase the weight of the dumbbells each time. On the last set, after eight reps, immediately grab the lighter dumbbells and do the exercise for as long as you have enough strength.
Step 4
The second pair, the second exercise, is a one-arm bent-over row of dumbbells.
Place your feet shoulder-width apart. Take a dumbbell in your right hand and tilt your body forward. Bring your shoulder blades together on the right side and pull the dumbbell towards your waist. Return to starting position and repeat. Do one set of 15 reps and two sets of 10 reps. Try to increase the weight with each set. After finishing the last set, grab the lighter dumbbells and continue the set until you have enough strength.
Step 5
The third pair, the first exercise - push-ups on the uneven bars.
Sit on the uneven bars, straighten your arms, tilt your body forward a little. Cross your legs at the ankles. Bend your arms and lower yourself so that the shoulder joints are just below the elbow joints. Do two sets, each with a maximum of reps.
Step 6
The third pair, the second exercise is push-ups with a deadlift.
Take the position "lying down", stand on the dumbbells with your hands. Bend your arms, lower your body and touch the floor with your chest. Return to the starting position and immediately pull the right dumbbell towards your waist. Return the dumbbell to the floor, push up again and do the deadlift with the left dumbbell. This is one repeat. Do two sets of 10 reps.
Step 7
The fourth pair, the first exercise - extension on the block from behind the head and down.
Grasp the rope handle with both hands. Stand with your back to the block. Place one foot in front. Tilt the body forward so that the shoulders are parallel to the floor, the elbows are bent, and the handle is gripped from behind the head. Without changing the position of the body, straighten your elbows, then return to the starting position. Do 15 reps and face the block. Grab the handle and lean forward slightly. The arms are bent at the elbows, the elbows are pressed to the body. Perform 10 extensions. This is one set. Do three sets.
Step 8
The fourth pair, the second exercise - lifting dumbbells for biceps.
Stand straight with your knees slightly bent. Take dumbbells in your hands, palms facing forward. Bend your arms without moving your elbows, and raise the dumbbells to your shoulders. Return to starting position. Do three sets of 10 reps.
