A wide male chest is a symbol of reliability, strength and protection. But a wide chest is not only beautiful. A wide chest is an additional volume of the lungs, which means the ability to perform hard physical work for a long time. In order to make the chest wide, it is necessary to perform special breathing exercises. They can be aimed at working out different muscle groups, but the combination of physical activity with correct breathing leads to the desired result - an increase in the volume of the chest.
Necessary
- - vertical support;
- - light dumbbell;
- - barbell;
- - gymnastic bench
Instructions
Step 1
Do the Raider Deadlift to increase your chest volume. Stand facing an upright support at arm's length. Spread your legs shoulder-width apart. Grasp the support just above your head with your hands. Take a deep breath and pull your arms towards you and down without letting go of the support. While holding your breath, tense your chest and neck muscles. Keep your abdominal muscles relaxed. Hold the load for 4-6 seconds, then relax. A sign of a properly performed exercise will be temporary chest discomfort and shortness of breath.
Step 2
Lie on a gymnastic bench, bend your knees and place them on the bench. Raise a light dumbbell with outstretched arms above your chest. Inhale and slowly lower the weight on straight arms behind your head. Don't lower the weight too low. At the bottom, take another extra breath and expand your chest as much as possible. Return slowly to the starting position. Do the next repetition after a pause. Do not carry out breathing pullovers with a lot of weight, the main thing in this exercise is the execution technique.
Step 3
Set a weight on the bar with which you can sit 15-17 times. Now get under the barbell and squat. Take 3-5 deep breaths after each squat. Breathe deeply, trying to expand your chest to the maximum. Most likely, you will do 12-14 squats without any problems, and then the work will get harder. But you need to do 20 squats. Make sure that your heels do not come off the floor. Increase the barbell weight by 2.5 - 10 kg each week, depending on your fitness level.
Step 4
Come close to the barbell lying on the floor. Your shins should touch the bar. Taking your pelvis back, sit down and bend over. Grab the bar with a straight grip. Straighten your legs by unbending your body and pushing your pelvis forward. Lift the barbell off the floor and straighten up. Then return the barbell to the floor and take 3-5 deep breaths. Repeat. Breathe in and out after each repetition. Do 20 reps with a weight that you normally lift 16-17 times.
