O get hard, toned pectorals, you need to give them volume and work on them, with different exercises that focus on both the upper, middle and lower pectorals, in order to show off enviable abs. It is recommended that while you exercise the chest, you also introduce different exercises for other parts of the body that are fenced, so that there is muscular compensation. Well, a body where the abdominals are very voluminous, but the area of the arms, such as the biceps or the forearms, are flaccid, or too thin, do not look pretty. The shoulders also need to be exercised. All this should always be accompanied by a balanced diet, which provides energy and nutrients.
It is necessary, always before each training routine, to warm up and stretch the muscles, to have a good concentration, and to be careful when executing the exercises, because if you spend more time than you should working or doing or overexertion, they can problems appear, such as tears or injuries.
You can start an exercise routine, going to the gym twice a week, at first about 15 or 20 minutes, and then spending half an hour, 3 times a day. The balanced and healthy diet, to house the minimum fat in the body and transform it into fiber.
Chest exercises and how to do them
Chest Press on a bench with your palms facing your feet
Lie on your back, on a bench that you can find in a gym, grab two weights with each hand, and place them close to your chest, one on each side of the body; you must place the palms of your hands pointing towards your feet. Start the exercise by lifting the weights straight up, hold for a few seconds and lower them. You must inhale air as you go up and exhale when you go down with them.
You can do about 10 repetitions, rest and do another 10 again, if you are starting, you can increase the repetitions, as you get practice.
Bench Chest Press with palms facing each other
Lie on your back on a bench, holding two dumbbells in each hand, close to your chest, placing your arms one on each side of your body, keeping your palms facing each other. She begins by raising the dumbbells, straight up, with her arms extended. You must hold for a few seconds and then lower them little by little. Breathe in when you raise the dumbbells and release when you lower them.
You can do about 10 repetitions, rest and do another 10.
Bench Chest Press – hands facing forward
This time an incline bench is necessary, you must support your back on it. You have to grab two dumbbells, always keeping them in line with your chest, on each side of your body, with your hands pointing straight ahead. Begin by breathing in as you raise the dumbbells straight up, and exhale as you lower. Remember to hold them up for several seconds.
Breathe in as you lift the dumbbells and release air as you lower them. You can repeat the exercise about 10 times, rest and do another 10 repetitions.
Bench Chest Press – palms facing each other
On an incline bench, you should lie on it, holding two dumbbells, in line with your chest, keeping them close to your sides, with your wrists and palms facing each other. He starts by lifting the dumbbells in a straight line up, and then slowly lowers them. When raising them you must take a breath, hold them for a few seconds, and when lowering them, release it.
You can perform the exercise in two sets of 12 repetitions each.
Decline Chest Press on Bench
On a decline bench, in a gym, you should lie on your back on it, grab two dumbbells in line with your chest, keeping them on each side of the body, and put your hands together with your wrists, facing forward. He begins by raising both dumbbells in a straight line, up, while you take a breath and hold them for a few seconds, and then lower them, while releasing the air little by little.
Breathe in as you lift the dumbbells and release as you lower them. You can do the exercise in 2 sets of 10 repetitions each.
Opening – Lying on a bench
On a bench, support your body on your back, and grab a dumbbell with each hand, keeping them at body height, but this time with your elbows slightly arched, that is, do not keep them in the shape of a cross. You must put your hands pointing at each other, while you raise the dumbbells, managing to place them above your body, while you take a breath, and hold them for a few seconds, and then lower them slowly. During the execution of the movement try to maintain the same angle in your elbows.
You can do this exercise in 2 sets of 15 repetitions each.
Opening – With inclined bench
On an incline bench in a gym, lie on your back on it and hold a dumbbell in each of your hands, at body height, with your elbows slightly bent. He begins by raising the dumbbells until they are above your body, hold them for a few seconds and lower them little by little. You should always control your breathing, take a breath when you raise dumbbells and release it when you lower them. Try to keep the same angle in your elbows throughout the exercise.
You can repeat the exercise in 2 sets of 12 times each.
Pullover with straight arms
On a bench, rest your entire body on it, on your back, holding a dumbbell with both hands, positioning it above your head, with your arms extended. You should try to lift that single dumbbell up, in a straight line, trying to keep your arms perpendicular to the ground, hold them for a few seconds and lower them little by little. You should not bend your arms while raising them. Accompany it with the breaths.
You can repeat the exercise in 2 sets of 10 repetitions.
Pullover with flexed arms
On a bench, lean on your back and hold two dumbbells under your head, keeping your elbows at a 90º angle. You should start by raising the dumbbells until they are close to your chest, while maintaining a 90-degree angle in your elbows, and then lower them back down. Inhale as you raise the dumbbells and exhale as you lower them.
You can repeat the exercise in 2 sets of 12 repetitions each.
Chest Contractor
Sitting on the specialized pectoral contractor machine, grab a handle of the equipment with each hand. Start by bringing both arms closer, until they are joined, the closure coinciding with the middle of your torso, against the resistance that the machine itself puts up. Return to the starting position, always maintaining control.
You can perform the exercise in 3 sets of 10 repetitions each.
Military Backgrounds or Lizards
Lie face down, resting the palms of your hands on the floor, both separated at the same distance from the shoulders. Raise your body, extending your arms, trying to support the weight of your body on them. Then repeat the exercise, but this time down, until your face is close to the ground. You should try to keep your legs together and extended throughout the exercise.
You can do 3 sets of 12 reps each.
Dips or funds in parallel
When dips or dips are performed, the pectorals major are worked on the one hand and the arms, specifically the triceps, on the other. If the trunk leans forward, there is a greater force concentrated in the pectorals. However, when the body is kept straight and straight, it is primarily the triceps that are worked.
Start by grabbing the armrests with your hands, which the gym’s parallel machine has, you have to lift your body, and try to have your feet apart from the ground. You should have your body a little forward, your legs loose without supporting them anywhere, if you want you can cross your ankles, while your arms support all the weight, you can start the exercise. Inhale and bend your elbows so that the pectoral area is at the height of the bars, trying not to move your torso and legs. You should try to only move your body down when you bend your arms. Take a breath and return to the position you had from the beginning.
You can repeat the exercise in sets of 4 to 6 for 4 to 12 repetitions each.
Olympic barbell bench press
Stand on top of the bench, with your legs bent and your feet on top. You must take a breath before lifting and grabbing the bar, and place your hands open a little more than the width of your shoulders. Place your fingers on the bar, and grab it, bringing it towards the center of your chest. Try to keep the body balanced. Your elbows must be unlocked, and your abdomen slightly contracted. The path of the bar should not be straight, but rather like a kind of umbrella handle, that is, from the support of the bar, towards your nipples. Try to keep your back still and not move it, to avoid injuries or lumbar damage. Take into account the breaths, when you keep your arms extended, breathe in and when you flex them, breathe out.
You can repeat it in 5 sets of 5 repetitions each.
