As the bottom of the breast pump
Professional bodybuilders pay attention to the elaboration of each, even the most minor muscle group. For example, the breast is divided into upper, middle and lower muscle bundles. So how do you bleed the bottom of the chest?
You will need:
- Incline bench; - Rod; - Dumbbells; - Fear partner.
Instruction how to pump breast bottom
Start your workout at the gym and do the workout of the whole body. It is important to warm up not only housing, but also separate those muscles, which will have a major impact. In this case it is necessary to pump the bottom of the chest, so as long as possible knead all pectoral muscles. Do slopes, torso twists and drag with both hands as high as possible to feel the tension. All warm-up should last at least 10 minutes.
Make some easy approaches. It is also a warm-up before the commission of the training. Perform 2 sets with a barbell or dumbbells easy, acting at once on all the chest muscles. This may be a bench press or dumbbell standing wiring.
Proceed to the first exercise to pump the lower chest muscles. Lie down on an incline bench, which usually makes news. Your head should be at the bottom. Take a barbell in your hands, and it is better ask someone to put it to you. Put it on the chest on the inhale and squeeze up on the exhale. Try to keep your hands at shoulder level and watch out for balance. Ask spotter lift the bar and put it on the floor.
Rest a few minutes and restore breathing. Increase the weight on the projectile, depending on your current training. Perform well as another set. Total should be made at least 4-5 sets with a constant increase in freight. Rest 3-4 minutes after this exercise.
Perform wiring of dumbbells on the incline bench for the press. Lie down, grab a dumbbell and lift them up. Inhale your arms so that your elbows are parallel to the floor. On the exhale, return them to their original position. Do at least 10 repetitions in 4 sets. Rest between each approach. Weight dumbbell can not increase.
Make a banner at the end of the workout. Stretch the chest in the same way as you and kneaded it. Pull the hands apart and hold them in this position for 50-60 seconds.