How to pump up your chest and abs in two weeks: push-ups and crunches twice a day, five sets

And again, hello my dears!

Today we are waiting for a continuation of the busty article, namely its practical part. In it we will look at the most complete list of chest pumping exercises, we will also identify which of them are the best, and in conclusion we will get acquainted with specific training programs for all occasions.

So, I can't wait to start broadcasting, let's go!

Chest muscle training program

The following describes chest muscle training, which consists of 5 exercises. In conclusion, it is proposed to consider an exercise aimed at working the abdominal muscles.

Lying flyes with dumbbells on an incline bench

The first exercise is dumbbell flyes while lying on a bench with an incline of approximately 30 degrees. Take a light weight for the first approach, and gradually increase it in subsequent sets. (click on photo to display according to your screen height)

Dmitry advises choosing the weight to perform this exercise as follows:

Incline press

Incline bench press at an angle of 45 degrees or even at an angle of 65 degrees. This exercise targets the upper pectoral muscles and anterior deltoid. You can perform the bench press either with a barbell or in a Smith machine. The first approach is not heavy: the weight is average, the number of repetitions is about 10. In subsequent approaches, the weight can be increased and performed 10-12 repetitions (until failure). It is advisable to have a partner who can insure you when working against failure. During rest, Dmitry recommends stretching the pectoral muscles between the supports of the power frame, and also drinking about 1-1.5 liters of water per workout.

* - Perform the 5th approach based on your own feelings: if you feel that you can do one more set.

Hand raises in the butterfly simulator

In the final phase of the amplitude of this exercise (when the arms are brought together), it is necessary to delay for 1-2 seconds. Peak contraction will allow you to better work the inner pectoral muscles.

* - perform the 5th set at your own discretion

If you are working on relief, it is better to stick to 12-15 repetitions. If you do an exercise with a delay in the final phase of the amplitude, then you can stop at 8-10 repetitions, since the total time for performing the exercise increases. In order to further enhance the impact on the inner chest muscles, you can increase the hold time to 5-10 seconds in the last 2-3 repetitions.

Arm flexion and extension

Sit down and cross your legs.

Bend your arms and press them to your body, clench your fingers into fists so that your thumb is in the center of your palm.

Slowly bend and straighten your elbows.

Chest muscle training

Bench press lying on a horizontal bench.

After dumbbell flyes, incline barbell presses, and working in the butterfly machine, it will be quite difficult to perform a horizontal bench press. Therefore, you can equip the barbell with small plates and lose weight before each approach. Also, another option for organizing this exercise is possible, in which the initial weight does not change during all approaches, with the exception of the last one. The final approach is done with a drop set. What does this mean: 8-10 repetitions are performed, then the weight is dropped and another 8-10 repetitions are performed, and so on by analogy, until there are no weights left on the barbell :). To ensure that the chest muscles do not stop working at the top point of the amplitude, you should not fully straighten your arms. Keeping your arms slightly bent will ensure that your chest muscles are in action throughout the exercise. Another very important point is the smoothness and uniformity of movements. That is why we do not pause either at the beginning or at the end of the movement.

5. Information in the crossover.

The final exercise in training the chest muscles is the block rack exercise. In order to diversify the training process, it is proposed to use various variations of movements when working in a crossover. The main essence of these variations is to change the load angle. Top-down information, cross-information and bottom-up information are designed to diversify the training and thereby increase its effectiveness. You can use different load angles all at once within one workout, or resort to one or another option on certain training days.

Cross information allows you to lengthen the range of motion and more effectively use muscle fibers.

* - performed at your own discretion depending on the level of fatigue

Press

The proposed abdominal muscle workout consists of three exercises that are performed with a triset. We begin the approach with lifting the shoulder girdle (twisting). It is necessary to perform the movement smoothly, without jerking, solely due to contractions of the abdominal muscles. The hands are near the head, but do not take part in the “twisting”.

After completing 15 repetitions, we immediately move on to “reverse crunches.” You should position yourself so that your shoulder blades and palms fit tightly to the floor. Using your abdominal muscles, begin lifting your legs towards your head. The top point of the range of motion ends when the pelvis rises above the floor. Lower your legs under control and perform another 14 repetitions in the same manner.

Upon reaching 15 repetitions immediately (without rest), we move on to the third exercise, which combines the two previous movements and again perform 15 repetitions. The last exercise resembles a simplified version of the “rivet”.

For this method of working the abdominal muscles, 3 approaches will be enough.

The importance of exercise to create an ideal body

To look irresistible, you need to pay attention not only to correctly chosen and fashionable clothes. An equally important aspect of beauty is the figure. For the vast majority of people on the planet, the ideal is a slim and fit body that does not have extra pounds. However, excess weight is a serious problem for many of us, both men and women. This is due to many factors – from poor nutrition to a “sedentary” lifestyle. Moreover, you can gain several unnecessary kilograms on your stomach, thighs or buttocks very easily and unnoticed, but getting rid of them may take you more than one month, during which you will have to work hard.

If you just go on a diet, then the process of losing weight will either be slow or will not bring the desired results - instead of a slim and toned figure, you will get painful thinness, which also does not look very attractive. Therefore, the most effective way to achieve an ideal result is to combine proper nutrition with a well-designed training program. It must necessarily include:

1. Warm up
   . No workout should begin without first warming up the muscles and stretching the ligaments and tendons. If you want to lose weight, then warming up has a double benefit - in addition to warming up the muscles, it already puts a strain on your body, starting the process of burning fat. Spend at least 5 minutes on it: run, jump rope or just stand still, squat, stretch - in general, remember your school physical education lesson, or just look on the Internet for a sample list of exercises. It is enough to perform about a dozen different movements - this is enough for your body to warm up.
2. Stretching
   . Thoroughly stretch the muscles of your arms, legs, back, shoulders, abs, and chest. To do this, you just need to apply force in the direction opposite to the work of the muscle. That is, to stretch your abdominal muscles, simply stretch upward, bending your lower back more strongly. To stretch your back muscles, hang on the horizontal bar, bend and rotate your torso. Give this a couple more minutes.
3. Aerobic exercise
   – exercise on a treadmill, orbitrack, or exercise bike. You should not choose the maximum speed, you can simply drive (or run) slowly, the main thing is for at least half an hour. The bottom line is that the body begins to use energy from fat deposits only when its own energy supply has depleted. And, as a rule, this happens within half an hour. This is why you should exercise on cardio equipment for as long as possible.
4. Exercises
   – their range is very large. If you want to lose weight in your buttocks and thighs, naturally, pay more attention to this area, but you should not forget about other muscle groups. You can remember the school physical education course and take from it a dozen different movements, you can choose one of the many programs on the Internet, or you can come up with your own. It will take you about half an hour to complete them (considering that you are also working out on a cardio machine): less is not as effective, more is physically difficult, especially for beginner athletes.

Thus, such a workout will take you at least an hour of time, on average - about an hour and a half.

Pressure and resistance

Place your palms against the center of your chest.

One palm should press, and the other should resist this movement.

Slowly and forcefully move your folded palms from side to side.