How to pump up your chest. 3 exercises that will pump your chest muscles

The pectoral muscles are an important part of the male torso. To make them powerful and embossed, you need to work in the hall. We asked the trainer of the premium club World Class Red Side Alexey Zakharov to tell you how to work out your chest muscles correctly and effectively.

How to pump up your chest. 3 exercises that will pump your chest muscles

How to train properly in the fitness room. Instructions for beginners

Fitness trainer on what you should and shouldn't do in the gym to get results.

Exercises for muscles chest

Seated press in the machine

The most basic exercise for the chest is the press. Variations are possible here, but for beginners it is better to do it in the simulator. The exercise loads the pectoralis major muscle, as well as the triceps and the anterior deltoid muscle.

In any pressing exercise, the shoulder blades should be constantly brought together at any point of movement. It is important to control the load on the pectoralis muscle, and not to press with your shoulders or triceps. Make sure that the angle between the shoulder and the body is 80 degrees, that is, slightly less than the right angle. Do 10-12 reps.

Shoulder adduction

The exercise is usually performed in a block, shown on gif in a new simulator. In this exercise, it is important to monitor the amplitude of movement, not to throw your hands when pulling back. Do 12-15 repetitions.

Bent over press with dumbbells

Bent over press is needed to work the upper chest. The dumbbell press is significantly different from the barbell in that you need to control each hand. This additionally trains coordination and stabilizing muscles. When doing it, you need to ensure that the hands move smoothly and synchronously, perform the movement in full amplitude and lead them along one line. Do 10-12 reps.


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