Table of contents:
- 1. Hand punches with dumbbells
- 2. Reduction of hands in a prone position
- 3. Push-ups with touching the shoulder
- 4. Raising arms through the sides up
- 5. Alternate bench press
- 6. Plank with side steps
- 7. Reduction of hands in front of the chest in a sitting position
- 8. Push-ups in the support from behind
- 9. Plank with a raise of hands
- 10. Swimmer
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A developed chest is beautiful. Unfortunately, not everyone can boast of the perfect physique from nature. Fortunately, almost anyone can correct deficiencies with willpower and specific exercises.
1. Hand punches with dumbbells
Get into a boxing stance. Bring your bent arms with dumbbells back a little, and then begin to lunges forward with one hand, then the other.
2. Reduction of hands in a prone position
This exercise is performed with a gymnastic ball, on which you must lie with your back. In this case, the legs should be bent at a right angle and rest on the floor. The arms are spread apart and bent. Perform the reduction of hands with dumbbells in front of the chest while rotating the hands.
3. Push-ups with touching the shoulder
Do a regular push-up. After that, touch the palm of the left hand to the right shoulder, and then - with the right palm to the left shoulder. There is also a lighter version of this exercise that focuses on the knees.
4. Raising arms through the sides up
Take dumbbells and hold them in your outstretched arms, palms forward. Raise your arms through the sides up, and then lower them down to the starting position.
5. Alternate bench press
Take a starting position so that your back is on the gymnastic ball and your feet are on the floor. Hands with dumbbells are spread apart and bent at the elbows. Do alternating lunges upward with a rotation of the arm around its axis.
6. Plank with side steps
Take the plank position on straight arms. Take one side step to the left and then return to the starting position. After that, move to the right and take the starting position again.
7. Reduction of hands in front of the chest in a sitting position
To perform this exercise, sit on the floor and lean your back on a gymnastic ball. After that, spread your straight arms with dumbbells to the sides and again bring them in front of your chest.
8. Push-ups in the support from behind
Place your hands on the edge of the chair seat and rest your heels on the floor. Bend your arms slowly, linger a little at the lowest point, and then return to the starting position.
9. Plank with a raise of hands
A very simple exercise that is a modification of a regular plank. You just need to alternately stretch your arm forward, while maintaining balance.
10. Swimmer
To perform this exercise, you will need to lie on your stomach on a gymnastic mat. Lift your upper body and make circular movements with your hands, as if you are swimming.
Please note that the pectoral muscles consist of several bundles, so a lot of effort is needed to fully work them out. Therefore, it is recommended sometimes to slightly modify the exercises, for example, perform them at a different angle or with a greater amplitude in order to capture the maximum number of muscles in the work.
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