In order to quickly and effectively pump up the center of the chest, there is a whole range of exercises aimed at strengthening and increasing muscle mass. Remember to use proper breathing while exercising.
Instructions
Step 1
For the first exercise, take the starting position - standing. Press your back against a flat surface. Place your palms together in front of your chest. Make sure your elbows are parallel to the floor. Press on the palms so that you feel the tension in the pectoral muscles. Gradually count to 10 and move your palms 5-7 cm forward. Repeat the count and remove them another 5-7 cm. Repeat the exercise until you can keep your palms together. Next, shake your hands and rest a little. Do the exercise 2-3 times.
Step 2
Take the starting position - standing. Pick up small dumbbells weighing 2 kg. Gradually raise your outstretched arms forward to chest level and also slowly lower. Perform the movement smoothly, without jerking. At the lifting point, fix your arms for 2-3 seconds. Remember to keep your back straight. Do the exercise 8-10 times, 5-6 repetitions each.
Step 3
You can very effectively pump the center of the chest with the help of push-ups from the floor. If this is your first time doing this exercise, kneel down. This will reduce the strain on your chest and arm muscles. Cross your legs. Keep your back straight. Place your hands shoulder-width apart, confidently resting on the floor surface. Slowly lower the body of the body, stopping 5-10 cm from the floor surface. Fix your position for 2-3 seconds. Gradually return to the starting position. Do the exercise 8-10 times, 3-4 sets. Over time, increase the load by doing push-ups on straight legs.
Step 4
To increase the central pectoral muscles, do the following exercise. Take the starting position - lying on your back. Pick up small dumbbells weighing 2 kg and place them at chest level. Keep your elbows to the sides. Gently lift the dumbbells straight up and slowly lower them down. Do the exercise 8-10 times, 3-4 sets.
