Effective program for breast muscles. Complex exercises for breast muscles for men

1. Complex of three pushups

This complex will help in turn to pump all parts of the pectoral muscles. Each of these exercises, Lifechaker disassembled in detail.

• Make pushups with legs on the elevation. This exercise ensures the load on the upper part of the chest muscles.

• Immediately after that, make pushups on the floor with a wide hand set. Hands are located on the same level with shoulders. This type of pushups rolling the middle part of the chest muscles.

• Last postpacing in the complex - with hands on the elevation. It provides a load on the lower part of the chest muscles.

If you want to complicate the complex, put on the backside backpack with dumbbells or another weighting agent. The main thing is that the backpack lies tightly to the back and did not move during pushups. It will be good for the tourist, which is fixed on the body using additional buckles.

2. push ups with body weight per hand

This exercise is much more complicated by classic pushups, it provides a serious load on the pectoral muscles, but requires training and strength.

• Stand up to stop lying, shift the body weight towards the right hand.
• Roll into push up and at the bottom point, move the body weight on the left hand.
• Look up, relying mainly on your left hand, and then turn the body weight on your right hand again and repeat the exercise.
• Repeat the approach from the other hand. In the second approach, go down with the focus on the left hand, and raise up with the right.

3. Hand breeding on the floor

For this exercise, you will need a sufficiently slippery floor - a tile or smooth linoleum - and two towels or a piece of fabric.

• Stand in the focus of Löse, put your hands on the towels.
• Carefully split your hands on the sides as widely as possible to be able to go up.
• Collect your arms by taking a starting position.

Perform an exercise as consciously as possible and carefully: spread your hands only to the width with which you can climb.

4. Siderates

• Lie on the floor to the right side, put my right hand on the left shoulder, and put the left on the floor in front of you.
• Sick yourself up with your left hand so that the body rose from the floor. The pelvis remains on the floor.
• Rock the floor again and repeat the exercise.
• Repeat from another side.

5. Pressing on the bars

For this exercise you will need a bars. For sale such complexes with a horizontal bar and bars for a house where many exercises can be performed. If you are not customized to spend money, you can find bars on any playground or school stadium.

• Jump on the bars and hold the body weight on straightened hands. Lower the shoulders, crush and slightly bend your legs.
• Run down, bending elbows, up to parallels shoulders with floor or slightly lower. Try to keep your elbows closer to the body, turn your shoulders back and down, compress the blades.
• To work precisely the breast muscles, and not a triceps, at the time of pushups, tilt the chest a little forward - at an angle of about 30 degrees.
• Sick yourself up, straining the press, and repeat the exercise.

Exercises with free weights

1. POWER OF DANTERS LED

• Lie on the bench or on the floor, if you do at home, and take the dumbbells so that the palms are addressed to each other.
• Pull your arms in front of yourself.
• Run the dumbbells so that a straight angle is formed in the elbow.
• On the exhale, squeeze the dumbbells up and repeat the exercise.
• During the exercise, press the lower back to the floor, do not burn your back.

2. Hand breeding with dumbbells

This exercise works well with breast muscles and does not use triceps.

• Lie on the floor on the back, take the dumbbells and lift them in front of yourself.
• Drain your hands, slightly bending them in the elbows, is so wide to touch the elbows of the floor. Do not bend the elbows strongly so that the reduction of hands does not turn into the bench press.
• In exhale, twist your hands in front of yourself and repeat the exercise.

If you can do the exercise on the bench, use it. So you will increase the amplitude of the movement, you can stretch it better and load your chest muscles.

3. Semicircle dumbbells

• Lie on the floor or bench on the back, take the dumbbells direct grip and keep them next to the hips.
• Translate your hands slightly bent in the elbows, through the heads behind the head, turning up the palms.
• On the same trajectory, return your hands back, connecting dumbbells at the hip level.
• Perform an exercise without stopping at least: as soon as we started our hands behind the head, immediately return them back, they touched the dumbbells to the huckle - immediately start a new semicircle.

Exercises with resistance

For such exercises, you will need a vertical rack or handle for which you can hook it. Expanders can be bought at any sports equipment store.

If you do in the gym, these exercises can be performed in the crossover.

1. Tract Epander Block

• Secure the Eppender at the shoulder level, stand right side to the rack and take the loop into the right hand.
• Overcoming the resistance of the expander, turn the hand forward. The final position is opposite the chest or the opposite shoulder.

2. thrust in the fall

This exercise is working on the lower head of the thoracic muscle.

• Secure the expander just above the shoulder level.
• Take a loop into the right hand, take a little, stretching the expander, and turn right side to the rack.
• Make the left leg forward forward, put the left hand on it so that it is easier to save the position.
• In the original position, the right hand with an expendler stretched to the side and a little bent into the elbow.
• Overcoming the resistance of the expander, move the right hand forward and down, so that at the end point it is located above the bent knee.
• Return your hand to the original position and repeat.
• Exercise with another hand.

3. Tract two hands up

This exercise will allow you to work out the middle and upper parts of the chest muscles.

• Secure the Espander at the hinder level, take the hinges with two hands and turn your back to the rack.
• Get away from the rack by pulling the expendillary.
• Make a step forward and transfer about 70% of the body weight on ahead standing leg.
• Raise the shoulders to parallels with the floor, the elbows bent at an angle of 90 degrees is the initial position.
• Overcoming the resistance of the expander, output the hands forward and up the palm of the elongated hands are at the level of the person.
• Return your hands at home and repeat.

4. Push up with the expendent on the back

This is the usual push, complicated due to the use of an expander.

• Take the Espander for both ends, spending it behind your back.
• Stand up in the focus of lying, pressing the ends of the expander to the floor.
• Perform push ups, overcoming the resistance of the expander.

As for the number of approaches and repetitions, choose it yourself, based on their capabilities, resistance to the expander or weight of the dumbbells. The main thing is that the last two or three times in the approach you are really hard.

And do not forget about food! Even the most severe workouts will not help to pump up the volumetric thoracic muscles if there will be no in your diet.

Let's talk about the murderous training of your chest. Over the next two months, you shock your pectoral muscles to this program and will certainly notice growth. We advise you to start ordering shirts on the size more right now.

You are not satisfied with your breast, right? If it were different, you would not pay attention to this article. I understand it grieves, you train with full return, but nothing happens to your breast? Where did the progress go?

Let's assume that you have a good neuromuscular connection and you know how to turn on the chest muscles to work by turning off the delta and triceps. Let us also assume that you have a good physical form and you post all the training. If all of the truth listed, then, most likely, the problem is not at all in you, but in your program.

There is one common mistake that lies in the fact that people perform the same exercises in the same order, the same number of networks and repetitions in the same pace. This does not lead to growth. You must constantly surprise your muscles with new exercises and implementation technique, which was not previously used. Here and your mistake lies, but fortunately, I have a ready-made solution for you!

The following three workouts are designed to shock your pectoral muscles, which will inevitably lead to their subsequent growth and progress.

This training is aimed at training the top department of your chest. This department is often ignored by athletes who are more concentrated on their weight lifting, rather than on the work of the target muscular group. This training will blow up your chest and over time will make the top of the chest dense like a thick piece of the beef steak.

2-3 approach warming up 4 workers set with weight increase.
2. Inclined benchmark in the simulator Smith 4 sets, 6-8 motives
Superset: Hand information in crossover 4 sets of 10-12 repetitions Push ups 4 approaches to failure.

Exercise technique

Landmain-Pozim.

Stand on your knees and take the end of the rod with both hands. Keep your elbows closer to the body, at the bottom point of the movement, tap the hands of the top of the chest muscles. Pull the weight from yourself. Keep your breast muscles in tension during the performance of the entire exercise, compress them.

Rush, lying at an angle in the simulator Smith

Choose the weight with which you can perform 10-12 repetitions, leaving a few more repetitions in stock. Remove the barbell with the retaining loops and slowly lower it on top of the chest. Allow the rod to stop completely, do not let her "spring" from the chest.

You will feel a strong stretching in your chest, when the rod will stop at the lower phase of the movement. The delay in this position eliminates inertia and significantly increases the complexity of execution. Do not be surprised if you can only perform 6-8 repetitions with minimal weight.

Superset: Hand breeding to side in crossover, push-ups

Hand breeding to the side in the crossover andpush ups. Take the position on the bench with adjustable angle of inclination. Points for fastening the crossover cables position in the lower position. Choose yourself the appropriate weight and work with this weight. As soon as you perform an approach in the crossover, immediately go down to the floor and perform standard push ups to full failure. Perhaps you are concerned that this exercise does not hit the middle and bottom of the breast. Do not worry, this superstas works well the top of the chest.

Training number 2. Preliminary fatigue method

Breast training will give you a praise on how the pre-fatigue method works. This method is used in the training of the chest muscles, because many athletes believe that their front delta and triceps are tired before the breasts receive due load. Pre-tensile through an insulating exercise solves this problem.

1. Exercise "Butterfly" 3 approaches of 10-12 repetitions. Increase the weight in each approach, and then two more approaches in the style of "21" with a more easy weight.
2. POWER DANTERS LOGE ON BEM 5 approaches with increasing weight - 12, 10, 8, 8, 6 repetitions in each.
3. Superset: Slaving in crossover 4 approaches, 10-12 repetitions. 1 approach, 10 repetitions

Technique implementation

Exercise "Butterfly"

Most likely, you never did this exercise first on the day of the breast training day. Maybe you wanted to quickly fulfill the leggings with fresh forces, or simply never thought to try such an exercise order. I assure you, if you put this premium to the first in training, you will be surprised by new sensations.

Perform three approaches with a constantly increasing weight, and then two more approaches in the style "21" according to the following scheme - 7 repetitions in full amplitude, then 7 repetitions in partial - from the stretched position to the middle, then 7 repetitions from the middle of the amplitude to a fully reduced position .

Hands of dumbbells from breast lying on a bench

Do not invent anything in this exercise - the usual hard work with a serious weight. Your breast muscles will burn after the previous exercise, which will allow them to fully work out before the muscles-assistants - a triceps and anterior delta will be tired. Squeeze vigorously and reduce your pectoral muscles with each new repetition.

Superset. Mixing in crossover, reverse pushups from the bench

Just as with the exercise "Butterfly", make your breast muscles burn, and then go to push up from the bench. In order to load the chest muscles more and turn off the triceps slightly bend ahead.

Training number 3. Mad intensity

Another method of the development of breast muscles is to apply the recreation-pause method. During this training, we will apply this method in various variations with different tempo, and in the last exercise, we will not release iron from the hands for 8 approaches, while making from 80 to 120 repetitions.

1. Path of dumbbells on an inclined bench parallel 4 approaches in the technique of "rest pause". 10-12 repetitions
2. Right in the simulator sitting Different temp. 4 approaches, 16 repetitions (8 slowly, 8 quickly)
3. Superset Breeding dumbbells on an inclined bench 4 approaches of 10-12 repetitions Rather dumbbells 4 approaches 10-15 repetitions

Technique implementation

Handicate of dumbbells on an inclined bench parallel grip - rest-pause

The rest-pause method is an incredible technique that allows you to perform more repetitions with great weight. After you warm up, take the weight with which you can make 6 repetitions, perform these 6 repetitions, then relax for 12 seconds. Then perform 3-4 repetitions. Relax again for 12 seconds. Perform a couple of final repetitions to failure. Complete the approach. Note, during this approach, you have completed two times more repetitions than usual!

Hooms in the simulator sitting - different temp

Take a place in the simulator for imitation of the press. Set the weight with which you can perform about 12 repetitions. Perform 8 repetitions at a very slow pace. 2 seconds rise, pause at the top point for peak reduction of breast muscles, 4 seconds lower weight. Then make another 8 repetitions in a quick continuous manner without any pauses at the extreme points of amplitude. If you cannot perform 8 repetitions in the rapid phase of the approach, just slow down the weight.

Suppreset: breeding dumbbells on an inclined bench, dumbbell bench

Supermen are very effective in which you use the same equipment for both exercises. Perform dumbbell breeding on a bench 10-12 times, and then take the back of the same dumbbells. It is possible that your pectoral muscles will be very tired by this time and you will not be able to make more repetitions.

As with all the other movements, handicap information, do not skimp on weight. Breast muscles should work well before you start with the gym exercises. Keep high intensity throughout the workout.

How to use this program

To achieve maximum effect, repeat these three workouts sequentially on your breast training day. This will allow you to make more variety in your breast training, rather than your usual program.

The more the athlete is engaged in power sports, the more he needs to spend time on the development of each muscular group, since with the muscle time they adapt to the loads, and so that they grow, they need to constantly shock large training volumes and new types of loads. In this article, we will look at the training program for breasts in bodybuilding. Such a training program is perfect for those who train on split programs and on each workout work different muscle arrays.

Our training program for breast muscles is not suitable for newbies, as it is necessary to train several muscle groups at once at once, but this article will also describe the principles for building training for breasts that each self-respecting visitor to the gym.

The main principles of successful training on split programs

Training on Split programs, athletes must put in priority basic exercises, as they use the most muscles and better stimulate their growth. But about the insulating motion, it is also not necessary to forget - since we train only one muscle group for training, then we have time and strength for more detailed study of muscle sites. Speaking about the areas of the muscular group, we mean various muscle bundles, for example, the breast muscles are divided into the upper, medium and lower, and delta are divided into front, rear and medium.

For one training, we must thoroughly produce all muscle bundles using various exercises and changing body position or bench inclination angle, simulator.

Basic exercises must be performed at the beginning of the workout, and insulating at the end to finish muscle or at the very beginning for a light workout. For maximum muscle growth, specialists are recommended to perform 4-6 training exercises, in each exercise 3-4 approaches, and in each approach, 8-12 repetitions. Training chest is not worth more often than two times a week, that is, after the first workout, 2-3 days should pass before the next activity. It is necessary for the muscles to have time to restore and height (this also applies to all other muscle groups, and not just a chest, but for the legs it is recommended to give more time to restore, as they are the largest muscle group).

It is important not to forget to make a workout at the beginning of classes and warm-up approaches during training, it will save you from various injuries and damage.

Beach Muscle Training Program in Bodybuilding

Given all the above principles, we constituted the following breast training program for bodybuilders:

Pullover for the chest lying on the bench (2-3 x 8-10) - This exercise is performed at will, it helps to expand the backbone of the chest and is only suitable for young athletes (up to 25 years old) who have not yet close the bone growth zones.

So we reviewed the training program for breast muscles in bodybuilding. Do not forget that working weights during training should increase gradually, also at the beginning of each exercise it is necessary to perform at least one warm-up approach to prepare the muscles to work and reduce the likelihood of injury.

Breast training from Konstantin Bublikov

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Training of breast muscles from Andrei Romor

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In bodybuilding to efficiently exercise the breast muscles, heavy exercises are most often used -, inclined bench press, push-ups from BRUSEV. Many people think that the chest is a large muscular group. But, compared to other muscles, breasts are a muscular group of medium sizes. For her study, too many approaches do not need. Focus on 9 approaches during one workout. Someone will need more, someone - less.

Chest training is possible under three corners:

• upper part - on an inclined bench (at an angle);
• average - on the horizontal;
• lower - with pushups on the bars.

Effective breast training for mass necessarily includes work with free weights - barbell and dumbbells - in basic exercises. When using simulators (bench press of Smith, for example), muscle-stabilizers are not included. On the one hand, it allows you to better concentrate on the training of target muscles. But on the other, the beginners need to first strengthen the entire muscular corset with the help of basic exercises and only then proceed to insulating.

Number of repetitions and approaches

Depends on the goals of training.

for muscle growth

For an increase in imaging, make 8-12 repetitions in 3 approaches with a working weight (plus warm-up light weights).

for power growth

If you strive, then it is necessary to work in the range of 3-6 repetitions on 5 approaches.

Rod Rods Lokia from the chest on the bench

technique Gentle Rod Lot from Breast - Video

Inclined Pet Rod Lege

When performing pressures on an inclined bench at an angle more than 10-30, part of the load from the chest will switch to, reducing the effectiveness of the exercise for the study of the chest.

technique of inclined girth rod lying - video

Push ups on the bars

technique pushups on bars - video

Execution technique:

• right with straight hands in the bars, tilt the back forward, TAZ Take back;
• run down, bent hands, - shoulder perpendicular to the floor, and elbows look into the ceiling;
• do not bow the shoulders to the ears, bring back and do not dump the belly.

Additional exercises

Pets of dumbbells Lözia

castle Löj - video

The dumbbells of Lözka often use the replacement of the rod. There is an opinion that the dumbbells are much more efficient to pump the chest, as it allows you to perform an exercise with a greater amplitude.

Execution technique:

• lying on the bench, bend hands with dumbbells at an angle of 90%, shoulder parallel to the floor or slightly lower;
• on the exhalation, squeeze the dumbbells up; squeezing dumbbells compress your chest muscles, dropping down - stretch;
• at the bottom point, try to additionally compress the blades.

Important! After the end of the approach, do not throw heavy dumbbells on the floor - so you can damage the rotors of the shoulder. Lowering the dumbbells down at the end of the approach, expand your hands with palms to yourself and lower the dumbbells on your knees, at the same time raising the top of the body. From the position of sitting down the dumbbells on the floor.

Wiring of dumbbells

dumbbell Wiring - Video

Execution technique:

• lokia on the bench lift hands with dumbbells in front of them, palms to themselves;
• bend a little elbows;
• lower the hands down the sides, stretching the chest and squeezing the blades;
• raise your hands at home, squeezing your chest muscles.

Minding hands in crossover

hand Minimines in Crossover - Video

Execution technique:

• grasp the blocks of blocks, elbows slightly bent forward;
• one leg ahead ahead the housing is slightly tilted forward, the back is straight;
• two hands so that the brushes are at the level of abdominal nise;
• divide your hands holding muscles in tension, not by inertia;
• do not swear to the torso backwards it reduces the load on the chest muscles.

Regulars The gym should have noticed that Monday became the "National Day of the Rod Lyzh's National Day." Everyone strive to pump the chest. On Tuesday, this trend is often preserved, turning it into the "National Day of Lying 2.0".

But how to efficiently train your chest to stimulate growth as much as possible? In this article, I will explain what mistakes you should be avoided in work on the volume, and share with you the right method how to swing the breast muscles in the gym to quickly increase the volume throughout the chest area for men.

Loading breasts 4 times a week, you just spend time, especially if you have a thin build.

• Insulating exercises. You will not be able to stimulate your breast muscles with great weights using exercises like dumbbell breeding. So you will not be able to achieve such a testosterone ejection and growth hormone, as during the execution of basic exercises.
• Meful diet. You can not count on gaining volumetric breasts, if with growth 180 you weigh only 55 kg. If you do not have more, workouts three times a week will not bring you a tangible benefit.
• Separation on top, medium and lower. Despite the fact that the chest has two major heads, it is one muscle that is reduced by the whole. You can not separate the upper part of the chest from the bottom, you can only focus on one of them.

The key to obtaining an expressive breast is in reinforced nutrition and shock training. Before thinking about insulating exercises, wait for a powerful base.

• Fit better. With a shortage of body weight about impressive breasts, you can forget. Learn the minimum rate of normal body weight relative to your growth from tables or using a calculator. For a set of mass: twist every 3 hours, giving preference to calorie products. Read articles about the massborne phase and method.
• Make basic exercises with large weights. To strengthen and build up the general muscles of the body, a man in the gym does not exercise better than basic with free weights, such as a nagged, rod, bench press and army press. Make them more often and do not spare forces.
• Train your legs. Squats and dead thrust accelerate the growth of the chest due to the powerful discharge of testosterone and the growth hormone, provoking muscle synthesis. Strengthen your leg muscles. Familiarize yourself with 5 reasons for learning the muscles of the legs.
• Rest. Muscles grow after the training, and not during it. Do not load the chest more often than two times a week. Observe calorie food so that your breasts receive all the necessary nutrients for recovery and growth.
• Press jerks. So you use more muscle fibers, which allows you to take big weights, and seek better results. All pressures and traction are quickly following the correct technique. Lower the weight is controlled, but not too slow.
• Work in the right technique. Lying in partial amplitude will not work in a partial amplitude. At the bottom point of movement, touch the T-shirts vulture, in the top - completely straighten the elbows. If necessary, take the weight smaller.
• Put realistic goals. Even training and feeding exactly like your idol, you will never reach the same form of muscles. The development of muscles is influenced by sports and diet. But the form is determined only by genetics.
• Be patient. Especially if you are still a teenager. Your body is still growing. A 15-year old for nothing to pump muscle, like a 30-year-old. Impair the database, and be patient. With age, you will notice the desired change in your muscles.

Top 4 Exercises for Breast Extensions

With the bench press, avoid touching the neck or place the elbows to the sides. Both variants are potentially dangerous, and can injure the shoulders. Focus on the exercises that will allow you to progress in weights without a threat to health.

• Rush lying. Allows you to load muscles with big weights. Say goodbye to large breasts if you are not able to squeeze your own weight at least 5 times 5 times (with a 75 kg weighing, you must press 75 kg in 5x5 mode).
• Push ups. Exercise of a closed circle. Unless you use burden. Press up with an expendler or weighting agents.
• Push-ups on the bars with burden. An option for athletes with healthy shoulders: Cook from parallel bars, putting a belt with burden.
• Rather dumbbells. Stimulate the growth of the breast muscles, stretching them at the lower point of the amplitude. But the weight will have to take less than at the render of the rod.

Read the article in which most of the above principles are described for the growth of force and the volume of breast muscles.

Improve your breast shape from the bottom beam to the top!

If you seriously intend to improve the upper part of the torso, take this training complex for weapons. You will raise huge weights, loading each muscular fiber, strive for a high training volume, and leave the gym absolutely without strength!

He shares: "Working in breasts, I like to move from the upper beam to the bottom. This means that I start with an inclined bench head up, then I turn to the horizontal surface, and then take the exercises on the inclined bench head down, or pressed on the bars. "

His hour training program for chest includes other exercises. Preliminary fatigue? There is. Heavy weights for mechanical stress? There is. Supersets and approaches to failure for maximum muscle destruction? There are still as.

Let the same type of exercise and repeats do not mislead you. This is an advanced bodybuilding of the highest sample, and it is perfect for everyone seeking to achieve heights.

Thomas says: "I like to perform this complex to catch up with a relief in front of a photo session or competition."

Program training breast muscles

Watch the video:

In the video, Thomas tells and shows how to pump up the chest in the gym, using immediately basic and insulating exercises to study the upper, middle and lower parts of the chest. This is a very effective training program designed specifically to pump all bundles in one day.

1. Superset: 4 Circles Handling in the simulator butterfly 12 repetition Dumbbells on an inclined bench head up 12 repetition
2 . Rods on a sloping bench head up 4 approaches 6 repetitions
3. Superset: 4 CirclesHandling in the slope in the crossover 12 repetition Rush lying 8 repetition
4. Triset: 4 Circles Push ups on the bars 10 repetition 10 repetitions with stops for pushups or dumbbells Hand minimize in crossover from below up 10 repetition
5 . Hand breeding with dumbbells 3 approaches 12 repeats

Superset: Minding hands in the simulator and the bench of dumbbells lying on the inclined bench

Handling in the simulator / hand of dumbbells lying on an inclined bench head up

This is a classic pre-fatigue of muscle fibers. His main task: warm up to breast, and improve blood flow to their top in front of heavy pressures.

Thomas advises: "Try to completely reduce each muscular fiber in each repeat."

The same applies to the press. "Work rhythmically. Here we have to download in the muscles as much blood as possible, before you begin to press a heavier bar on an inclined bench, "he comments.

Do not straighten your elbows completely, strive to work without pauses and in one pace.

Rods Rods on an inclined bench

Rods on a sloping bench head up

Even working on the relief, Dilan takes into account that heavy weights play a key role in preserving the mass and density of muscle tissue. Of course, you are hardly able to squeeze the same weight as if you started training with the press lying, but Dylan assures that so you feel this exercise is much better.

"We started with supersets that give a good Pamp. Therefore, moving to the next exercise with heavier scales, we will completely feel every movement, even despite the use of heavy shells, "explains Thomas.

This part of the training will make you sweat. Do not be afraid to ask for someone in the simulator to use you, but take this weight to squeeze all 6 repetitions.

Superset: Minding hands in the slope in the crossover and the bench lying

Minding hands in the slope in crossover / press lying

The study of the upper portion of the chest is completed. It's time to do the middle bundle.

Thomas says: "First we are pre-tedious muscles with numerous information of the hands in the crossover, and then we turn to the center lying on the horizontal bench with the middle severity."

But even with a large training volume of the execution technique - above all. "Lock your hands in the elbows, and try to stretch the muscles as much as possible, opening the chest before connecting your hands, clamping the average portion of the chest muscles," he advises.

With the bench press, you do not so much concentrate on squeezing weight up how much you try to control it down.

Thomas advises: "In this exercise, send an effort on the negative phase of movement. So you are stronger than activating and injure muscle breast fibers. Try to stop the neck per millimeter before touching your chest, increasing the muscular voltage, and then smoothly press up. "

Triset: push-ups on the bars, prescripts from the floor, mixing hands in the crossover

Pressing on the bars / pressing from the floor / Handling in the crossover

After two pre-tired supersets and a pair of hard press, your breasts must already "wake up", or even "sing". Now focus on the stretching of the muscles, contributing to even greater damage to muscle fibers.

You do not have bars for pushups? Two parallel crossbars will be quite suitable, the main thing is to adhere to classic technique: to lower the chin, take the knees back, stretch the muscles when lowering, and cut - on the rise.

Pressing from the floor using the stops also allow the muscles to stretch. "Raise not to the end, stopping at about 3/4 ways, and keep muscle in constant voltage," Tomas advises.

Minding hands in the crossover - as you have already guessed - aimed at cutting and stretching the muscles. Exit the block frame by 1-2 steps, and slightly tilt the housing ahead to take the correct starting position. When moving up, raise your hands only to the level of the lower edge of the chest. Hold the muscles, and lower your hands, stretching the chest.

If in the hall is full of people, you can perform all approaches of several or all exercises immediately, or alternate the bars and crossover with your partner in training, while holding a couple of dumbbells on the floor to perform push-ups in the interval.

Breeding dumbbells

Breeding dumbbells

Nothing new here! Just work with comfortable weight, find the optimal lower point of amplitude for stretching the muscles, and follow the number of repetitions. The only recommendation from Thomas: Trying to connect the elbows together, not the hands or dumbbells, because so the breast muscles will decline more.

Three approaches - and you are free. Now restore yourself, because the next "breast day" is not far off!