Development of pectoral muscles - the cornerstone of the program of any athlete. Depending on the floor and orientation, they can be developed both to outline and to gain volume. At trainings the most important is not to allow works of tricepses, otherwise all loading leaves on them. Study of the breast takes one training day and has to be carried out at least, than once in six days.
Instruction
1. Carry out the bench press on the direct and inclined bench. You lay down on the bench for the press so that the post was at the level of the median part of the breast. Undertake the post, having placed hands on width of shoulders and on the exhalation lift it over yourself. Lower it before contact of the breast then again on the exhalation lift. When performing exercises on the inclined bench of the technician of performance just the same. Execute six approaches on eight repetitions on each type of the bench.
2. After study of pectoral muscles the post, you pass to the exercise machine for data of hands, or to the exercise machine imitating the press on the bench. Expose the weight, optimum for yourself and execute five approaches on twelve repetitions in everyone. Your purpose is to increase loading of pectoral muscles, having as much as possible switched off tricepses from participation in exercise performance.
3. Finalize study of pectoral muscles by means of distributings by dumbbells, at first on horizontal, and then on the inclined bench. You lay down on the bench, having taken in each hand on the dumbbell. Part hands in the parties, having slightly bent them in elbows. Smoothly reduce them over yourself, straining pectoral muscles and working with all length of hands. Do five-six approaches on each bench on ten repetitions in everyone.