The beautiful torso isn't less important for men, than the elastic breast for women. Pectoral muscles perfectly give in to the prokachivaniye and is grateful respond on loading.
It is required to you
- Inclined bench
- Post
- Dumbbells
Instruction
1. The press of the post of the lezhan to horizontally established bench, lay down so that the signature stamp was strictly over the head. The foot rest against the floor, the head, shoulders and buttocks are densely pressed to the bench. We undertake the signature stamp wide grip by palms from ourselves. The distance between palms – is wider than shoulders. We remove the post and it is survived it up and slightly on the diagonal in which to that point the hands are straightened and the post is located strictly over the middle of the breast. On the breath lower the post to the lower part of the breast, hold the breath and again squeeze out it up, with the exhalation on the middle of the push. Lower the post slowly, work without pauses, without relaxing the muscle in lower points as in this case you lose the saved-up energy and you weaken reduction of your muscles. Make not less than three approaches on 6 repetitions.
2. Post press on the bench with bending up. This exercise is calculated on the upper muscles of the breast. Lift the bench at an angle from 30 to 45 degrees. Lay down on the bench, having widely placed legs, having rested stupnyam and pressing hips, buttocks and shoulders. We undertake the signature stamp wide grip by palms from ourselves, on the same width again. We remove the post from the emphasis and we lower to the top part of the breast. Elbows in the parties. On the breath we squeeze out the post up, we exhale only in the top point, we make the pause, we strain muscles of the breast and only after that smoothly we lower the post to the top part of the breast. At too wide grip the range of movements decreases – watch it. Make not less than three approaches on 6 repetitions.
3. The dumbbell press to the dumbbell lezhaprigotovta, having arranged them the bench on each side. Lay down and receive the steady position – legs are widely placed and strong stupnyam rest against the floor, the head, shoulders, buttocks are densely pressed. We take dumbbells so that palms are turned to each other, bend hands in elbows and the podnimatsta of the dumbbell to breast level, and then, having developed hands in wrists, we squeeze out dumbbells up. The top point of exercise – the dumbbell over the middle of the breast, signature stamps are perpendicular to the bench. We take the breath and we lower dumbbells on the wide arch so elbows disperse strictly in the parties. Signature stamps of dumbbells at the level of the breast – the lower point. We squeeze out dumbbells the powerful movement on the wide arch, so up that in top of the point they slightly adjoined with each other. Make 3 approaches not less than 8 repetitions. The dumbbell press on the bench with bending down. Lower the bench by 30-45 degrees. Receive the steady position with widely placed legs and pressed to the bench by the head, shoulders, buttocks. We take dumbbells the top grip and we squeeze out up. Palms are located forward and down, hands are straightened, dumbbells almost concern each other - it is the top point. Having made the breath, we lower dumbbells to the breast, parting elbows strictly in the parties. Dumbbells are brought closer to the breast it is the lower point from it we begin, without pause, smooth rise up. In the top point make the pause and strain muscles in addition. Do from 3 approaches not less, than with 8 repetitions.
4. Cultivation of dumbbells of the lezhan to the horizontal bench, we hold the steady position described above. We lift dumbbells strictly over the breast, palms look at each other, arms slightly bents in elbows. On the breath we part hands in the parties, having lowered dumbbells on the level of shoulders, we change the curve of the movement for the return. In the top point – the dumbbell over the breast, we make the pause and as much as possible we strain the muscle. Do from 3 approaches not less, than with 8 repetitions.