chest and body, but you will be able to actively resist stress, improve your well-being, get a boost of vivacity and energy. Considering that beautiful breasts cannot be obtained without training the muscles of the arms and back, I offer you exercises for both the chest and the upper body in the first chapter.

Chapter 1. We tighten and strengthen the muscles of the chest, arms and back

Exercises for the pectoral muscles

Exercise 1

Dumbbell bench press
For the exercise, you will need a pair of dumbbells weighing between 4 and 10 kg, depending on your fitness level. Lying on a bench (on the floor or fitball), pick up dumbbells. Lift up so that they are directly in line with the collarbones, and then bend your elbows at an angle of 90 °. In this case, the wrists should be located directly above the elbows, the forearms are parallel to each other. Take a strong breath, hold your breath and slowly squeeze the dumbbells up. After passing the most difficult section, exhale.
Without pause, return your hands to the starting position. Complete all given repetitions. At the initial stage, start with 8-10 repetitions in one set. As strength increases, bring the number of sets to 2-3, and the number of repetitions to 12-15. Rest 1-2 minutes between sets. When you feel that the sets are easy, increase the load (dumbbell weight).

Execution option
Dumbbell press
Starting position: take the position of emphasis on the fitball with your back as shown in the figure. To maintain balance, place your feet slightly wider than your shoulders. The muscles of the body are tense, the back and hips are strictly parallel to the floor. Hold the dumbbells on outstretched arms directly above the shoulders.
From the starting position, inhale and slowly bend your elbows, lowering the dumbbells to your shoulders. Exhaling, lift the dumbbells up. Try not to connect or bump the dumbbells.

[one]. Press with your torso at a 45° angle to the floor. The position of the body should be similar to the position when performing the breeding of the hands. In this case, the knees should be bent, the feet firmly pressed to the floor, the pelvis should be located below the knees. The rest of the pressing technique is the same.
2. Instead of dumbbells, you can use a barbell or body bar. Take a horizontal position, take the barbell (body bar) with outstretched arms directly above the shoulders. Inhale, hold your breath and lower the bar to your chest. Without a pause, squeeze the bar with straight arms. Exhale. Again, without a pause, slowly straighten your arms. Repeat the exercise. It is very important to ensure a rhythmic up and down movement, without unnecessary pauses at the top and bottom of the amplitude. But you can’t speed up the pace either: it should be moderate and calm.
How much weight and how much to start with depends on your fitness level.
If you are a beginner, then your pecs will only get used to the load within 1.5–3 months. Therefore, you need to start with 1-2 sets of 10-12 repetitions in each. This applies to all chest exercises. After about a month and a half, bring the number of sets to 3. And after a few more weeks, increase the number of repetitions to 15. Be sure to rest between sets for 1-2 minutes. When you feel that the sets are easy, increase the load (that is, the weight of the weights) by 10%.
As for the weight of weights, then at the initial stage, start with 2-3 kilograms. Start the bench press (body bar) only when you have mastered the exercises with dumbbells well.
If you have some experience with weights, then pick up such a number of kilograms that you can perform 3-4 sets of 15 repetitions, and the last repetitions should be given to you with some effort.

Exercise 2

Bench press
At the initial stage, the bar can be replaced with a body bar (gymnastic stick weighing 7–8 kg). Lying on a bench, remove the barbell from the racks. Inhale strongly, hold your breath and lower the bar to your chest. Without stopping, squeeze the bar up into straight arms. Exhale. Again, without a pause, slowly return the barbell to its original position.
At the initial stage, perform 8-10 repetitions in a set. По мере увеличения силы, доведите количество сетов до 2–3, а количество повторов до 12. Rest 1-2 minutes between sets.

Exercise 3

Breeding hands with dumbbells lying down
For the exercise, you will need dumbbells weighing from 4 to 10 kg, depending on your level of training. Lying on a bench, take the dumbbells with a grip so that the palms are facing each other, and lift them above the chest, slightly bending the arms at the elbows.
Exhale, then slowly spread your arms to the sides. Do not drop your elbows below shoulder level. At the end point, take a strong breath, hold your breath and lift the dumbbells up.
As the strength develops, you can increase the load, for this, at the top point, turn the dumbbells in one line, connecting them with their ends. Start with 1 set of 8-10 repetitions, gradually increase the number of sets to 3, and the number of repetitions to 12-15. Rest 1-2 minutes between sets.

Attention: by changing the angle of the body or the bench, you can influence different areas of the pectoral muscles. On a horizontal bench, the load falls on the middle area, on an inclined bench - on the top, and reverse slope - to the very bottom of the pectoral muscles. By varying the angle of inclination, you will achieve the perfect shape of the chest from top to bottom.
Option 1
Bent over arms
Starting position: sit on the fitball at an angle of 45 ° to the floor. The knees are bent, the feet are wide apart, the pelvis should be below the knees. Take the dumbbells with your palms facing each other - neutral grip. From the starting position, raise your arms up directly above your shoulders. Bend your elbows slightly. Slowly raise the dumbbells to the sides until parallel with the floor. Return to starting position.

Attention: do not tilt your body more than 45 °, otherwise it will not work the chest muscles, but the muscles of the shoulder girdle; do not lower your arms low, otherwise you can stretch the ligaments of the shoulder joint; do not try to take too much weight, since only one joint works here - the shoulder; to increase the load, at the top point you can turn the dumbbells into a line, connecting them with their ends.

Exercise 4

Dumbbell bench press
This exercise is most convenient to perform on a fitball. You will need a pair of dumbbells weighing between 4 and 7 kg, depending on your fitness level. Sit on a fitball. Take dumbbells and place them vertically on your knees. Затем выполните несколько шагов так, чтобы на фитбол опирались только голова, плечи и верхняя часть back. Bend your legs: they should be strictly under the ankles.
The body should form one straight line from the knees to the shoulders. Raise your arms above your chest and bend your elbows at a 90° angle: your wrists are directly above your elbows, your forearms are parallel to each other. Straighten one arm without straining it, then lower it; after a second pause, repeat the movement with the other hand. At the initial stage, perform 10-12 reps in one set (one rep - lifting one arm). As strength develops, increase the number of sets to 2-3 and the number of repetitions to 15, or increase the weight. Rest 1-2 minutes between sets.

Exercise 5

Push ups
This exercise presents push-ups of varying degrees of difficulty.
Start with the hardest and finish with the easiest. If at the initial stage the first option seems difficult for you, start with 2 or 3. As strength develops, move on to the full exercise.
Option 1. Поставьте колени на любое возвышение; palms should be placed strictly under shoulder joints; the body should form one straight line (shoulders to knees), with the head and neck in line with the spine.
While inhaling, without changing the position of your posture, slowly bend your elbows until a right angle is formed (the smaller the distance between the palms, the closer they are to the knees, the higher the load). As you exhale, return to the starting position.
The recommended number of repetitions is 12-15, at the initial stage - 5-8.
Option 2. The scheme of the exercise is the same, only the knees are on the floor.
The number of repetitions is 12-15, at the initial stage - 5-8.
Option 3. The scheme for performing the exercise is the same, only the knees are on the floor, and the palms rest on the hill.

Option 1

Option 2

Option 3

Attention: the first 3 options are performed in a row, without pauses and rest.
In the future, as strength develops, increase the number of sets to 2, without changing the number of repetitions. Rest 1-1.5 minutes between sets.
Option 4
push up
Starting position: take the position of emphasis on straight arms, fitball under the shins. The back is straight and forms one straight line with the legs. Place your palms slightly wider than your shoulders.

From the starting position, bending your elbows, slowly lower yourself as low as possible. Then return to the starting position. If you are a beginner and it is difficult for you to keep your balance on the ball, lean on it not with your shins, but with your hips. Over time, move the ball closer to your ankles.
Attention: in no case do not bend in the lower back; if there is pain in the hands, spread your fingers wider,