you need
  • - incline bench;
  • - Rod;
  • - dumbbells;
  • - belayer partner.
Start training in the gym and do the workout of the entire body.It is important to warm up not only the body, but also separate those muscles, which will have a major impact.In this case it is necessary to pump bottom breast , so knead as much as possible all the pectoral muscles.Do tilt, swivel and drag the body with both hands as high as possible to feel the tension.The entire workout should last at least 10 minutes.
Make some easy approaches.It is also a warm-up before the commission of the training.Perform 2 sets with a barbell or dumbbells easy, acting directly on the muscles breast .This may be a bench or dumbbell standing wiring.
started the first exercise for the muscles of t
he lower pumping breast .Lie down on an incline bench, which usually make news.Your head should be in the bottom have.Take the rod in his hands, but better ask someone to put it to you.Put it on the chest to breath and squeeze up on the exhale.Try to keep your arms at shoulder level and watch out for balance.Ask belayer lift rod and put on the floor.
rest a couple of minutes to catch his breath.Increase the weight on the projectile, depending on your current fitness.Perform well as another set.Total must be made at least 4-5 sets with a constant increase in cargo.Rest 3-4 minutes after this exercise.
Perform wiring of dumbbells on the incline bench for the press.Lie down, grab a dumbbell and lift them up.On the inhale your arms so that your elbows are parallel to the floor.On the exhale, return them to their original position.Do at least 10 repetitions in 4 sets.Rest between each set.Weight dumbbells can not increase.
Make stretching at the end of the workout.Stretch the chest in the same way as you and kneaded it.Pull the hands apart and hold them in this position for 50-60 seconds.