Basic exercise for chest muscles.
Chest exercises
Bench Presses
It's a chest exercise. The same applies to the back of the arm (triceps).
Technique:
Spread your legs on both sides and lie on an equal bench with a grip on the shoulder or a little more than that. (Hold the fist so that it doesn't slip.) Pick up the barbell from the rack. Now bring the barbell down to the middle of the chest to take a breath. (It takes the most energy during this time.) Lift the barbell straight up as you exhale from a position that almost touches the chest. This is the last position.
Tips:
Do not throw the barbell over the chest. There is no problem if the back is slightly bent, but the buttocks should never rise from the bench. When you are overweight, you can get help by standing one near the head. In the last position, keep the elbows slightly bent and not slightly straight.
* If you can't go to the gym, you can give bookdon as an alternative to this exercise sitting at home.
Butterfly press
If you want to do this exercise well, you will need a chest press machine in the gym. Otherwise two light weight dumbbells.
Sit straight on the machine and place both hands on the arm rests on both sides. Breathe. Now while exhaling, you have to press your hands and bring your hands in front of your chest and mix them. Take both hands back to the previous position to breathe again. In this way give 3 sets 10-15 times. Set the weight on the machine so that there is no problem to give 15 times first. Next time, increase the weight little by little.
Dumbbell bench press
Lie on a flat bench. Take two dumbbells in hand. Now keep moving up and down with dumbbells in hand like in the picture. Do this 10 times. And do the second exercise without resting.
Incline Dumbbell Bench Press
Set the bench at a 30 degree angle from the flat. And lower your arms like in Exercise 1. Do this 10 times. And do the 4th exercise without resting.
Dumbbell fly
Now set the bench flat again. Raise both hands slightly with two dumbbells. Now when you lower them, spread both hands as shown in the picture. Do this 10 times and rest for 90 seconds.
Then repeat exercises 3 and 4.
Try to do these exercises in set form every day. The structure of the breast will improve and tighten.
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