Most women and men need a beautiful and slim figure to feel confident. To do this, they go to the gym, run in the morning, exercise at home, etc. All this allows you to pump up the muscles of the arms, legs, abs, and also the chest.
Instructions
Step 1
In order to pump up your ribcage, you will need an incline bench. Try to give it a tilt angle in the range of 10-80 degrees. Lie on your back and start exercising.
Step 2
Use special tools that will help you develop your upper chest quickly. This list includes dumbbells, barbells, etc. So, for example, while holding dumbbells, spread your arms to the sides and reconnect over your head. This exercise must be performed on straight arms. You can also pump up the chest with push-ups from the floor, pull-ups on the uneven bars, barbell and dumbbell presses, pull-overs and special exercises on the Butterfly simulator.
Step 3
Remember that the chest muscles fall into two categories, each of which requires specific exercises. In particular, these are basic and formative exercises. In the first case, all your workouts are aimed at increasing strength, building up the mass of human muscles. In the second case, we are talking about improving the relief and shape of the muscles. They require minimal stress and increased precision.
Step 4
If you want to maximize the development of the muscles of the chest, select one exercise from the basic group (for the upper and lower chest). By combining them, you will achieve the best result. Don't forget about formative exercises. In the end, you will get an amazing individual complex, the regular implementation of which will allow you to pump up your chest in no time.
Step 5
Experts recommend swapping exercises from time to time. Remove annoying parts of your workout from time to time, replenish your program, etc. The duration of the approaches and their number completely and completely remain on your conscience. At the very beginning, do 2 sets. A little later, increase the number of approaches to 3 in basic exercises. After gaining experience, perform 3 sets for each type of exercise.
