Do you need to tighten your chest muscles before going on vacation to the sea? No problem. The end result will depend on your initial fitness. But in any case, if you start your studies in advance, after a few months you will not recognize yourself.
Instructions
Step 1
Remember that any training must be accompanied by proper nutrition and healthy sleep. Eliminate fatty and fried foods from your diet. Eat more fresh vegetables and fruits. Drink freshly squeezed juices. Be sure to get yourself a full eight hours of sleep. Pick a good gym near your home and start at least three times a week. Find a good instructor who can guide you in the correct exercise technique to protect you from injury and accelerate your training progress.
Step 2
To work out the pectoral muscles, it is necessary to perform a set of exercises. Start by doing a bench press with a barbell on a bench at a 45-degree angle. This exercise works the upper pectoral muscles. To "tighten" and give the pectoral muscles a relief, it is necessary to perform a large number of repetitions (more than 15 times) in two or three approaches. Rest for about 2 minutes between sets. Lower the bar to the top of your pectoral muscles. When lifting the weights, make sure that your elbows are perpendicular to the floor, and that your wrists do not "parted" along the bar. Next, do the bench press on a regular bench (parallel to the floor) with the same number of sets and reps. This exercise will work the middle tufts of your pectoral muscles. After that, tilt the bench and press the bench head down, working the lower part of your pectoral muscles.
Step 3
Move on to the dumbbell routing on the bench. Choose lighter dumbbells and do the exercise to failure. After that, rest and do another set. But that is not all. Perform two sets of floor push-ups. If you can, then with claps. The number of repetitions - to failure Conscientiously perform this set of exercises, and your pectoral muscles will be prominent and toned.
Step 4
Finish the workout with exercises to stretch the chest muscles. It is good to do such stretch marks between door frames. Remember that you cannot practice for a long time according to the described program. You run the risk of overtraining. In addition to the chest muscles, other muscle groups need to be developed. Don't forget to take a rest day between workouts.
