The pectoral muscles, like other muscles of a person, can be developed with diligent exercise in almost any. Age and starting level do not matter - with enough intense training, the time spent developing the chest will pay off in full. The most important thing is to do the exercises correctly and every time to complete failure.
Necessary
subscription to the gym
Instructions
Step 1
In order to pump the pectoral muscles, use a straight barbell. The best option in this case is the barbell on the simulator, where it is fixed and can only move up or down. Grab a barbell with a wide grip and press for six repetitions, eight times each.
Step 2
Continue loading the pectoral muscles with the dumbbell set. Lie on a straight bench and spread your arms wide apart, slightly bending your elbows. Pick up a dumbbell. Bring your arms in front of you at chest level until the dumbbells touch each other. In order for the pectoral muscles to pump as much as possible in this exercise, it is necessary to consciously strain them.
Step 3
Finish the pectoral exercise series with a machine. Sit on the simulator, put your hands on the handles of the simulator, and rest your elbows on the special stops located below the handles. Slowly bring your hands together, and also slowly spread. Do five to six sets of eight repetitions each until you reach failure.