You will need
- - dumbbell;
- gymnastic bench with adjustable backrest;
- - the simulator "butterfly".
Take the dumbbells in hand and lie on a horizontal gymnastic bench. The feet should firmly rest on the floor. Take the dumbbell up as you exhale, straightening the arms completely. Palm expand myself, vultures keep the dumbbells parallel to the shoulder belt. Do not turn the dumbbells parallel to the body, it increases stress on the back and shoulders and reduces the study of the pectoral muscles. On the inhale slowly lower the dumbbells by bending your elbows. Follow these 4 coming up, changing the number of repetitions. The first and the second approach do for 12 reps, then 10 and the latter press dumbbells 8 times.
Install sloping bench at an angle of 35-45 degrees. Grab a dumbbell and lie on your back. Feet firmly on the ground. On the exhale raise the arms up and straighten your elbows. Barbells dumbbells rotated parallel to shoulders, palms face outward. Then on the inhale slowly lower the dumbbells. Don't lower your elbows below the level of the body. Dilute elbows to the sides so that your forearms remain perpendicular to the floor. Perform three sets with increasing number of repetitions (6-8-10).
Install sloping bench at an angle of 35-45 degrees. Grab a dumbbell and lie on your back. Feet firmly on the ground. Raise your arms up and slightly bend at the elbows. Vultures hold the dumbbells parallel to the body. Keeping the angle in the elbow joints, slowly raise arms out to the side. Dumbbells at the extreme point must be below the top of the chest. Then, return arms to starting position. Lower the dumbbells on the inhale, on the exhale, lift. Perform three sets of 12 repetitions.
Sit in a simulator to perform the "butterflies". Firmly press the back to the seat. Adjust its height so that your elbows and shoulders at the same height during the exercise. Grasp the handles, take a deep breath and move your hands together, slowly exhaling. Slowly on the inhale return to the starting position. Move smoothly, without jerks, don't let the handles of a simulator to disperse under the weight of the weights, control their movement. Perform three sets of 15 reps.
To pumped up chest muscles was more relief periodically arrange a short-term reduction of carbs in your diet. Completely eliminate fast carbs contained in pastries and white bread. This will allow you to reduce the fatty subcutaneous layer. To completely eliminate carbohydrates from your diet for a long time impossible.
Exercise "butterfly" can be replaced with the mixing of the direct hands on the block simulator.