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You will need

• - a chair;
• - dumbbells.

Instructions

1

Push-ups are the simplest and most effectiveexercise, which is aimed at increasing pectoral muscles. To do this, lie down on the floor. Hands rest on the surface of the floor. Connect the legs together. Perform fifteen to twenty squeezes, distributing the bulk of the load to the muscles of the chest. This exercise is useful, both for strengthening, and for the growth of pectoral muscles. Pay attention: at performance of exercise the case of a body should not be bent.

2

For the next exercise,chair or stool. Sit on him. Legs extend forward, placing them together. Hold on to the chair with your hands, spread your elbows on the sides. Gently, bending your arms, lower your body down. Fix in this position for 2-3 seconds. Gradually return to the starting position. Exercise in 3 sets of 5 times.

3

Not less effective for increasing the growth of pectoralmuscle tilts to the sides. To perform this exercise, sit on a chair. Keep your back straight. Put your hands on your hips. Turn the body of the body in different directions. Exercise in 3 sets of 15 times.

4

Exercise with dumbbells should be done afterthe way muscles are warmed up. Thus, you will avoid various kinds of injuries and strains. Exercises with dumbbells - a fairly effective method of increasing pectoral muscles. Take in hands on a dumbbell in weight of 2 kg. Make sure that the body body remains flat during the exercise. Perform fast and sweeping motion with your hands for 3-4 minutes.

5

For the next exercise, lie onflat surface, on the back. In the hands, take dumbbells. Straining the muscles of the chest, raise your hands up. Please note that the elbows at this time should be located on the sides. After fixing the maximum lifting point, gently return to the original position. Exercise in 3 sets of 10-12 times.

6

Stand up against the wall, pressing your back against it likeit is possible closer. Straighten your back. Keep your hands at the chest level, placing your palms to each other. With maximum force, put your hands in front of you and count to 10. Remember: the exercise is done with a lot of tension. You can repeat it 3-5 times.