A wide chest is one of the important characteristics of a beautiful, athletic body. To develop the muscles of the chest, it is necessary to regularly develop the lower and upper sections of the pectoral muscles, their external and internal parts and the ligaments with the deltoid muscles.
Necessary
- - horizontal bench;
- - incline bench;
- - barbell;
- - dumbbells;
- - bars.
Instructions
Step 1
Schedule exercises to develop your chest and arm muscles on different days so that the load on these areas alternates. Chest muscle training should be carried out 2-3 times a week, with breaks of 2 days. Perform each exercise 10-12 times for 4-8 approaches. All movements should be smooth, slow. Select the weight of the barbell and dumbbells depending on your shape.
Step 2
Lie on a horizontal bench. Place your feet on the floor to maintain balance. Remove the bar from the rack and hold it for a few seconds with your arms outstretched. Then slowly lower the barbell down. She should touch her chest. Put your elbows forward. Lock in the lower position for a couple of seconds, and then lift the bar up again.
Step 3
Move to an incline bench. Take a barbell and hold it over your head with outstretched arms. Lower the weight to your chest, linger in this position, and then squeeze the bar up again. Be sure to keep your balance so that the bar does not move forward.
Step 4
Pick up dumbbells and lie on a horizontal surface. Stretch your arms over your head, palms towards each other. Spread your arms out to the sides as far as possible. Bend your elbows slightly to relieve stress. Fix the position in which you will feel the maximum tension. Then raise your arms up, return to the starting position and tighten your pectoral muscles.
Step 5
Lie crosswise on a bench. Take a dumbbell with both hands and hold it above your chest. Press your palms against the inside of the disc. Lower your straight arms with a dumbbell behind your head as far as you can. You should feel the chest muscles stretch. Keep your hips as low as possible. Then return to the starting position.
Step 6
Lean with outstretched arms on the uneven bars and find a balance point. Slowly lower yourself on your hands as low as possible. Then push up and return to the starting position. Tighten your chest muscles in an upward position. During the exercise, cross your legs behind your buttocks to tilt your torso slightly forward. In this position, the load on the pectoral muscles will be more intense.
