Many, even rather well prepared, athletes face sooner or later the problem of effective selection of exercises which would help them to increase pectoral muscles. First of all, it is necessary to remember that group of muscles of the breast are basic and in order that there was its growth, extremely intensive training is necessary.
Instruction
1. The dumbbell press lying from the breast on the horizontal bench. For this purpose it is necessary to lay down on the bench, to pick up dumbbells. Hands as are located at the post press. Burdening is squeezed out up on the exhalation, and falls by the breath. 4 approaches on 5-8 repetitions. The maximum break between performance of approaches makes up to 90 seconds.
2. Cultivations of dumbbells on the horizontal bench. We hold position similarly described in the previous exercise, we take on dumbbell in each hand and we lift over ourselves. On the breath we part hands so that in the final point when hands are parallel to the floor, the figure similar to the cross was formed. On the exhalation we reduce dumbbells in initial situation as if we embrace the wide tree. 4 approaches on 5-7 repetitions. The maximum break between performance of approaches makes up to 90 seconds.
3. Push-ups on bars "wide grip" with burdening. It is necessary to undertake bars so that were in the top position of the hand slightly more widely than shoulders. Then the case is slightly crossed forward, and we fall down, parting elbows. After that we rise in initial situation. 3 approaches on 6-7 repetitions. The maximum break between performance of approaches makes up to 90 seconds.
4. One hand costing the press on the block. We become the back to the exercise machine, we take its handle in the right hand and we expose the left leg forward. Exhaling, we push the handle forward, watching that the forearm remained in parallel to the floor. Having performed exercise by one hand, without interruption we start its performance by other hand. 3 approaches on 6-7 repetitions. The maximum break between performance of approaches makes up to 90 seconds.