- - gym;
- - incline bench;
- - Rod;
- - dumbbells.
conduct a thorough warm-up before a workout with weights.It is necessary to properly prepare the muscles before the upcoming workload.In no case do not get to work with a weight on cold muscles.Jump on the rope for 5-7 minutes.Follow a few push-ups.Mash arms, legs, chest.Rotate the body in different directions.Now you are ready to engage with the iron.
Run mode on an incline bench.It should be installed at an angle of 45 degrees.It is an ideal location for the pumping of the upper part of the chest .Immerse in the post a little weight.Lie on a bench and take a grip on top of the shell.Remove it from the rack and slowly lower to a light touch with t
he breast.On the exhale, squeeze the bar.Repeat 9 more times.Perform 4 sets.
Make wiring dumbbells on the same bench.Shells should match your weight.You do not need to take too heavy weights in the first stage.You need to hone technique is exercise.Take dumbbells in your hands, lay down on the bench and raise them above your head.On the inhale dilute shells in hand to the pain threshold.On the exhale, return to the starting position.Do so, and 10 repetitions for 4 sets.
Use and special simulator for leveling the top of the chest .In some rooms there is a "pull from you."It helps, just, relief work through the top of the pectoral muscles.It is executed from the same basis and with the same technique as the previous two exercises.Just remember that it should be done only after a couple of months of work with a dumbbell and barbell.
Make hitch pectoral muscles after working with iron.Make it a rule to do stretching at the end of the workout.Firstly, they will promote rapid muscle recovery and growth.Second, to help avoid injury and stagnation.Push the one hand to the posts and pull the left side of the chest for 30 seconds.Do the same with the right-hand side.
Tip 2: How to shake pecs
pump over, large pectoral muscles - what he wants to achieve, anyone who goes to the gym.It should be understood that this result can only be achieved by a constant gain training.If you really want to rock the pectoral muscles , you have to be ready for a series of exercises to be repeated regularly to pump breast.
- - a subscription to a gym
First of all, do the bench press on a straight bench.Lie down on the bench and take the rod neck wide grip.Remove the bar from the racks.Slowly lower it to the breast?to touch.Jog sharp raise the bar.Repeat the exercise for six sets of eight repetitions each.
Perform wiring dumbbells on a straight bench.Pick up two dumbbells and lift them above the other.Spread your hands with dumbbells in hand to the level of your body, bending your arms slightly and then slowly lift the dumbbells to the starting position, straining the pectoral muscles .Repeat this exercise six sets of ten repetitions each.
Use inclined bench and repeat mode and layout that you have done on a straight bench, with the same number of repetitions and approaches.
For this exercise you need to fear, to be supplied and received weights.Follow pullover on a straight bench.Lie on a bench, his hands behind his head rewound.Take a dumbbell in both hands, which you must file and pull it in a wide arc over the head with both hands.Put it behind his head and pull it out again.Do five sets of six repetitions in each set.
to complete the work on the pectoral muscles use the simulator for the pectoral muscles.Grasp the handle simulator, put your elbows in this simulator stops.Tolchkomym traffic pinch hands so that the handle simulator touched.Perform four sets of ten repetitions each.
Do not forget about sports nutrition - that it will ensure the growth of your muscles after a workout.
- how to shake pecs