The muscles in the chest need the same attention as the muscles in the arms or shoulders. Therefore, we decided to devote a separate training session to them. Here are some of the best exercises you can do without leaving your home.
Dumbbell push-ups
Take the position of the support lying on straight arms. Legs together. The palms are not on the floor - they are wrapped around the dumbbells. The body creates a straight line. The abdominal muscles are tense, the pelvis does not sag.
Squeeze out - drop below the brushes. This will stretch your breasts and make them work better. Return to the starting position and repeat the exercise.
Do it 10-15 times. This and the following exercises are performed in 3-4 sets.
Pullover
Lie on the floor. There is a slight deflection in the lower back, the abdominal muscles are tense. Feet are shoulder width apart, rest your feet on the floor. Take a dumbbell in your hands and pull them out at chest level or slightly below. But do not straighten your arms to the end - they should be slightly bent at the elbows.
Place your hands behind your head. Lower until the dumbbell touches the floor. Then raise your arms back, contracting your chest and back muscles. Raise your arms to a strictly upright position.
Do 12-18 reps.
Push-ups on the ball
Take the position of the support lying on straight arms. Legs together. The right palm rests on the floor, the left palm rests on the ball. The abdominal muscles are tense, the pelvis does not sag.
Squeeze out. Drop below the left hand. Place your right hand on the ball and your left on the floor. Squeeze out again - drop below the right hand.
Change your hands. Do 5-8 reps for each arm.
Elastic band exercise
Take Yousteel elastic from both ends. Put your palms together in front of you.
Gradually open your arms to the sides and take a little behind your back.
Do 15-20 reps.
Reverse push-up
Lean on two boxes, two chairs, or a bench. The legs are slightly bent.
Start down - try to get down as low as possible to better engage your chest muscles. The elbows "go" back exactly - do not diverge to the sides.
Do it 12-18 times.
