How to build chest muscles
You will need
- - dumbbells;
- - bar;
- - Expander.
Choose the weight of dumbbells and barbells, depending on your physical fitness. During your workout you should be comfortable. Weight gain must be gradual, do not overload your body. For the first lesson, try to increase the weight of the dumbbells until you pick up those with which you can do 3 - 4 repetitions of any exercise, and then take dumbbells 70% of this weight and practice the first time with them.
Do each exercise at least 10 times. Take 2 - 3 approaches. After each set, take a break for 1 - 2 minutes.
Start your workout with warming up your muscles. Make wide moves with your hands in different directions.
Go to the push ups. With your straight arms, place your hands on the floor at shoulder level. Feet pull back, lift on toes. Feet should be parallel to each other. The legs and back are on the same horizontal line. Bend your elbows, hold at the lowest point for 1 - 2 seconds and go up. Keep your head still.
Lie on an inclined board located at an angle of 45 degrees C.In each hand, take a dumbbell, grabbing their palms inward, wrists hold parallel to the floor. Push dumbbells up. Then straighten your arms in front of your chest, palms inward. Slowly move your arms apart, with your elbows slightly bent. Lower the dumbbells until you feel the chest stretchmuscles.
Lower the board to a horizontal position. Lie on the bench, bend your legs at the knees and feet against the floor. Raise the barbell on straightened arms above the chest. Inhale deeply, bend your back a little and lower the barbell until it toucheschest. Hold this position. Then again lift the barbell up and breathe out.
Now take a dumbbell instead of a barbell and hold them near your shoulders, palms inward. Push dumbbells up. At the highest point, maximize tension.muscleschest. Slowly lower your hands to the starting position. Dumbbell bench press more actively and stretches the chestmuscles.
Stand up, keep your back straight, put your legs shoulder-width apart. Hands with an expander stretch over your head. Extend straight arms to the sides while inhaling, and when exhaling return to the starting position.