The pectoral muscles are worked out with the help of a barbell, dumbbells, special simulators and push-ups. Dumbbells allow you to combine muscle contractions with stretching, which makes the muscles work more efficiently. For men, it is usually more important to increase the volume and definition of the chest area. For women, it is more important to just keep the upper pectoral muscle in good shape. Although a certain increase in its volume visually lifts and enlarges the female breast.
Instructions
Step 1
To work out the upper pectoral muscle using dumbbells, presses and spreads should be performed in the lying positions on a horizontal bench and on a bench with an incline of 30-45 degrees. The grip can be palms inward or palms in the same plane. Alternate both grip options as they work the muscles slightly differently.
Step 2
Press as follows. Take dumbbells in each arm, bend your arms so that the dumbbells are over your shoulders. As you exhale, squeeze the dumbbells up - so that they touch each other - slightly underbending your elbows. Then slowly, while inhaling, return to the starting position. Consciously feel and contract your pectoral muscles throughout the movement. Press, both on a horizontal bench and on an incline.
Step 3
Be sure to do the wiring. Take dumbbells, straighten your arms perpendicular to the floor. As you inhale, slowly spread your arms to the lowest comfortable level, elbows slightly bent. Then, also gently, without sudden jerks, as you exhale, raise your arms to their original position, bringing the dumbbells together. Perform the exercise with different turns of the hands and change the incline of the bench.
Step 4
For extra work on the upper chest, do a pull over. Take one dumbbell with both hands. Lie on a horizontal bench. Raise your arms perpendicular to the floor, elbows slightly bent and locked in that position. With a slow, very well-controlled movement, lower your hands behind your head to the point that is the lowest for you. Then slowly, without jerking, raise your hands up. The same movement can be done while sitting.
Step 5
For men, it is advisable to add options for the press and layout on the bench with a reverse slope, i.e. the head should be below the level of the pelvis. This allows you to work out the lower bundle of the pectoral muscles.
Step 6
Women can swing with dumbbells in their hands. Stand up straight or sit down, straighten your back. Take dumbbells in each hand and extend your arms parallel to the floor. Perform counter or circular movements with your hands with a small amplitude.
