The volume and worked breast decorates the figure of the athlete and gives it impressiveness. For this reason those who seriously do athletic gymnastics pay to work on pectoral muscles special attention. There are special sets of exercises which allow to pump up effectively breast muscles in gym.
It is required to you
- - gymnastic horizontal bar;
- - gymnastic bars;
- - the bench with the changing tilt angle;
- - post;
- - dumbbells.
Instruction
1. Include in the program of trainings post presses on the horizontal and inclined bench, cultivation of hands with dumbbells in the back-lying position, pullings up on the horizontal bar with the narrow grip, push-ups from bars and from the floor. Varying these general exercises, it is possible to increase weight and in details to work the relief of pectoral muscles.
2. Carrying out post presses, change the tilt angle of the bench and width of the grip. The bending is stronger, the upper part of the breast develops better. At the return bending the lower part is effectively studied. Change of width of the grip allows to pay attention to study of all bunches of muscles across.
3. At cultivation of hands with dumbbells in the prone position carry out movements at slow pace, bending hands in elbows a little. It is possible to perform this exercise not only in horizontal position, but also on the inclined bench. That muscles didn't get used to loading, change the bench tilt angle after the termination of each week cycle.
4. That the top and the bottom of the breast were developed evenly, use the surface tilt angle at the press and cultivation of hands in equal proportions. Otherwise you can receive the unbalanced figure with emphasis on the top or lower part of the breast.
5. Make the obligatory part of the training program of push-up. In the conditions of gym push-ups on parallel bars with the burdening attached to the belt best of all will approach. Performing exercise, lower the chin to the breast, and take away legs a little back. Effectively influence push-up breast muscles in the lying support when the foot of legs there are slightly above floor surfaces.
6. Making the program of occupations aimed at the development of pectoral muscles break it into two or three week cycles. Each cycle can include the same, but a little modified exercises. It is necessary to vary the number of repetitions and approaches, the tilt angle of the bench and weight of burdening.