The ABfitness online store offers to consider free weights as a purchase, because they will help create a sports figure and tone the body. Starting classes, each person sets himself a plan to achieve the goal, but in order to look beautiful, it is not enough to exercise with your own weight, it is better to purchase additional devices for yourself. We have free weight weight machines, so you can pump yourself up big muscles to look inimitable by the summer. Contact the managers, they will advise on the purchase, select free weight bench press machines to pump those parts of the body that you want. When contacting, tell them the smallest details so that they understand what is contraindicated and pick up the best, and most importantly, useful products. In most cases, these products are a bench with a backrest that has the ability to adjust the angle of inclination and a barbell rack that also has the ability to adjust. If you plan to do complex workouts, consider an option with functions for pumping up the legs, for flexion and extension, as well as working on the biceps. Turning to the assortment, decide for yourself whether you need non-separable or collapsible models that can be hidden under a sofa, bed or wardrobe.
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Want to have a wide chest and sculpted abs? It is likely that you have already spent endless hours doing crunches and push-ups, but you still see the same unchanged chest and stomach when you look down. If you want to look fit and tone your body, it's time to step up your workouts and focus on getting bigger and stronger. Check out the strategies you can use to get the results you want.
Steps
Build chest and abdominal muscles
Bench press . This is the best exercise to start working on the chest muscles. To do it, you need a bench and a barbell or some dumbbells (you can also use a special machine in the gym). Choose a weight that you can lift 5 to 7 times until you need to rest. Don't worry if the weight seems low - it doesn't matter now. The important thing is that you lift enough to build muscle, and how much exactly - for different people this figure will be different. You will add more weight as you get stronger. However, in order to build bulky chest muscles, your goal should be to lift at least your body weight. Here's how to do it:
- Lie on a bench on your back with your feet firmly on the floor.
- Hold the barbell on your chest, arms are located symmetrically relative to the body.
- Raise the bar to the ceiling, arms straight.
- Lower the bar until it touches your chest.
- Repeat 5-7 times.
- Rest for a minute and then do 2 more sets.
Push ups with weight. Regular push-ups, with the right technique and breathing, are one of the simplest and at the same time the best exercises for the chest. Push-ups with weight create additional tension in the muscles, which breaks them down and then promotes their growth, however, this exercise is not recommended for beginners, as it has a high risk of injury, followed by a long recovery period. To do weighted push-ups, tie an extra weight to increase the weight of your torso. Do 3 sets of 15 pushups per workout. If it's easy for you to do more than 15 reps in one set, add more weight.
- You can also make standard push-ups more difficult by doing twisted push-ups and lifting the dumbbells at the same time. Start in a normal push-up position, but instead of just resting your palms on the floor, grab a dumbbell in each hand. Lower your body to the floor, then press up on one arm and lift the other up, turning sideways. Get down to the floor and push up again, now raising your other hand and turning to the other side.
Breeding hands with dumbbells. Another good chest exercise is the dumbbell raise, which will require either a set of dumbbells or a special machine. This movement activates the chest muscles and helps break them down in order to build them up. Since this movement is slightly more difficult than the bench press, it is recommended to use lighter weights.
- Lie on your back with either your dumbbells or cables in your hands (if you are using a weight machine).
- Stretch your arms straight up to the ceiling.
- Lower your arms to either side of your body so that they are spread like an eagle's wings.
- Return to starting position and then repeat. Do 3 sets of about 10 reps.
Push-ups on benches with weights. You will need two exercise benches. At first, try this exercise without weights, and over time, you can add weight. Place your hands on one bench and your crossed legs on the other. Your buttocks and thighs should be positioned over the gap between the benches. When you master this exercise, you can put weights on your hips. Before starting, make sure they are well secured.
- Keeping your back straight, lower your torso and buttocks into the gap by bending your arms. Bend your elbows and lower yourself so that your elbows are in line with your shoulders, pointing straight back.
- Straighten your arms as you lift yourself back up.
- Do 3 sets of 10 or so reps.
Twisting with weight . Take this classic ab exercise a little harder by adding weight. Crunches may be boring, but they are still one of the best ways to get toned abs. Make sure you are doing everything right:
- Lie on the floor, knees bent, feet comfortably on the floor.
- Keep the weight on your chest. Don't take on too much weight; you should be able to do about 12-15 crunches without rest.
- Use your abdominal muscles to lift your torso and head forward so that your shoulders are off the floor. Don't lift your entire back; you can damage it, and a full back raise does not give you any benefit in terms of building abdominal muscles.
- Get down to the floor and then repeat. Do 3 sets of 15 twists.
- Add variety by occasionally doing side crunches: take the starting position for normal crunches, but twist to one side or the other. This works the obliques, the muscles on either side of your abs.
Plank. This exercise engages all the abdominal muscles at once and does not require any equipment. Make it a part of every workout and you will notice the difference. Here's how to make a plank:
- Lie on the floor on your stomach with your legs straight out.
- Get up on your forearms. Elbows in a straight line with shoulders, fingers point straight ahead.
- Rise up on your toes so that your legs and torso are off the floor. Keep your back straight.
- Hold the position for as long as you can - at least a minute. Tighten your abdominal muscles.
- Rest on the floor and then repeat.
- You can do a side plank to work your obliques. Stand up on only one forearm, turning your body to the side, and lift your other arm straight up. Hold the position and then repeat on the other side.
Leg lifts with weight. Tie a weight around your ankles before starting this exercise. Lie on your back with your arms at your sides, legs straight. Keeping your legs together and your back pressed to the floor, lift your legs up 90 degrees (perpendicular to the floor). Make sure your legs stay straight. Drop them to the floor. Do 3 sets of 12 lifts.
- You can use the ball instead of weights: just grab it between your feet and hold it as you lift your legs.
Cycling to work out the lower press. Again, using weights will make this exercise more effective. Lie on your back, knees bent. Straighten your left leg, keeping your right leg bent. Pull your left elbow towards your right knee, twisting it across your body. Repeat with the right elbow and left knee.
The right approach to training
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Work on your chest and abs twice a week. Do not train any one muscle group more than twice a week. Your muscles need time to rest and recover between workouts so they get bigger and stronger. You can work your chest and abs on the same days or on different days. Both options are equally effective.
- Set a schedule that suits you and stick to it. Sticking to your exercise routine will increase your chances of success.
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Train to the best of your ability. When your goal is to build muscle, it's important to put in your best effort in every workout. Try to perform each exercise in the correct position and do all crunches, bench presses or leg raises as intensely as possible. Efforts below the maximum will not give you the desired results.
- Your workout should take about 30 minutes. During this time, give your best and do not take many long breaks. Make the most of your time at the gym.
- Do reps quickly. Accelerated exercise puts more stress on the muscles, which leads to their faster growth.
- Do not exercise so intensely that it could result in injury. It will not be comfortable to perform the exercises, but you should not experience much pain. If you feel excruciating pain, stop immediately.
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Do supersets of two or more exercises. This means that you do one type of exercise immediately after another without a break in between. Supersets will make your muscles work harder and can be an effective way to build muscle quickly. For example, immediately after the bench press, do a few sets of push-ups.
Tighten your abs as you work your chest muscles. This is called core strengthening. When lifting weights, you should always tighten your stomach to avoid back injury. This will bring you two additional benefits. Firstly, by working on the pectoral muscles, you simultaneously strengthen the abdominal muscles. Secondly, the tension in the abdomen will give you a lot more energy during chest exercises. This will help you see results much faster than if you weren't paying attention to your abs during your chest workouts.
Add weight as you get stronger. You won't make progress if you don't. When you see that you can easily bench press with a certain weight more than 10 times, it's time to increase the weight. The same goes for all other exercises where you work with weight: when you can do more than the recommended number of repetitions without burning, increase the weight to put pressure on the muscles and build them.
- Resist the temptation to add more weight than you can handle. If you try to lift too much, you can get injured, which will negate all your efforts. If it is too hard for you to lift a certain weight more than 5 times without a break, then it is too big for you.
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Vary your ab exercises. Your muscles can get "tired" of doing crunches, and progress will stop. Do new exercises to work your abs at every possible point. For example, you can do crunch squats, planks, and reverse crunches in one week, and crunches, Russian turns, and side planks in another week.
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Don't forget other muscle groups. If you want to build muscle, you need to work on your whole body. If you neglect your legs, back, and arms, your pecs and abs won't be as strong. Besides, you don't want to have a beefy torso and skinny legs!
- It is very important to maintain balance when working on the muscles of the chest and back, in order to prevent uneven muscle development, bulging of the chest, or incorrect position of the spine. Vertical rows, reverse grip pull-ups, the Superman exercise, and rowing with resistance bands are all good examples of exercises that also work the back muscles.
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Do limited amounts of cardio. Do cardio activities such as running, cycling, and swimming no more than a couple of times a week. Your body needs to burn fat to show off your abs, and cardio can help you lose weight overall. However, doing too much cardio will use up the energy needed to build muscle. It is best to do cardio a couple of times a week, no more.
- The minimum recommended cardio load is 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Healthy habits for better results
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Eat plenty of protein. Protein is the main building block of muscle you get from food, so eat plenty, but not so much that you cut out carbohydrates, fats, and other forms of energy for the body. When you're trying to build muscle, protein should be the backbone of every one of your meals.
- If possible, choose meat without hormones.
- Eat lean beef, chicken, pork, fish, and other healthy sources of protein like eggs and tofu.
- Protein supplements such as
The chest muscles are one of the important components of an athletic form. To develop a shaped chest, training is needed to work out both the inner and outer parts of it. Of the simulators, the most prominent representatives for working out this muscle group include the Butterfly simulator, the Smith simulator, the Hammer simulator and the Crossover.
Remember, you need to pump your chest no more than once a week. Thus, your muscles will receive a sufficient load and have time to fully recover by the next workout.
Chest exercises on simulators
This is an effective exercise to isolate the chest muscles after basic exercises. The cables allow continuous muscle tension throughout the entire range of motion. Use it last on the day of chest training, in order to finish the muscles to failure.
Technique: put the bench in the cable simulator. Take the handles of the lower block with a grip with your palms up and lie down on the bench. Spread your arms slightly bent at the elbows to the sides, parallel to the floor. As you exhale, tighten your pectoral muscles, bring your hands together in front of you. On an inhale, slowly return to the starting position.
The Smith simulator frees the stabilizer muscles from the load and therefore allows you to load the pectorals as efficiently as possible. In this exercise, the machine will give you a trajectory of movement and isolate the muscles of the chest. Also, this method of pressing will be relevant if you train without the help of a partner, reducing the risk of being crushed by the barbell.
Technique: set the back of the bench to the desired position (when performing the exercise on an incline bench, the load is shifted to the upper chest). Lie down on a bench and grasp the bar with a wide grip. As you inhale, lower the bar to your chest, and as you exhale, powerfully squeeze it up.
This exercise imitates the bench press and, unlike the first, is performed while sitting in the simulator. In this exercise, the load is also removed from the muscles of the stabilizers and, depending on the design of the simulator and the trajectory of the movement of the handles, the load is shifted to the upper, middle or lower part of the chest.
Technique: adjust the seat of the simulator so that the handles are at chest level. Sit in the simulator, the lower back is tightly pressed to the back. Feet rest on the floor. Inhale, and as you exhale, unbend your arms at the elbows, squeeze the handles up. Slowly return to the starting position.
4. Reduction of hands in the simulator "Butterfly"
This exercise will give your chest relief and provide a good stretch, which in turn will improve blood circulation. When performing this exercise, it is important not to relax the muscles when spreading the arms in the opposite direction. In this way, your pecs will be in constant tension, which will undoubtedly improve your results.
Technique: adjust the seat height of the simulator so that the handles are at chest level. Sit in the simulator and rest your back on the back. Inhale, as you exhale, begin to reduce the handles of the simulator in front of you. At the end point of the trajectory, squeeze and tighten the pectoral muscles as much as possible while holding the peak contraction for 1-2 seconds. Slowly and under control return to the starting position.
5. Reduction of hands on the upper block of the crossover while standing
This exercise is similar in principle to the previous one, but unlike it, in a block simulator, a larger number of stabilizer muscles are included in the work, due to which strength qualities are better developed, as well as overall muscle endurance.
Technique: take the handles of the upper block and hold them in slightly bent arms at shoulder level. For greater stability, place one foot in front. As you exhale, bring your hands together in front of you due to the tension of the pectoral muscles. On an inhale, return to the starting position.
To work out the muscles of the thoracic region, 3 simulators are most effective:"Butterfly";
crossover;
Hammer trainer.
What muscles are pumped by the Butterfly chest simulator?
On the Butterfly simulator, special emphasis is placed on the central pectoral muscles, namely, on the median strip of the pectoral muscles. The simulator bears such a name in honor of the swings performed by athletes: they resemble the flapping of butterfly wings. When performing swings on the Butterfly simulator, most of the work is done by the pectoralis major muscle.However, involved:
front delta;
clavicular section of the pectoral muscle;
biceps (its short and long heads);
triceps;
brachialis;
wrist flexors.
The principle of operation of the Hammer simulator
The action of the Hammer simulator for chest muscles is based on the principle of leverage. The system of weights is not used in this case, since the design is as follows:on one side, a load is attached to the lever (most often it is a pancake);
on the second side, the athlete must make an effort to overcome the load.
The advantage of training on this simulator is to limit the work of stabilizing muscles. If, when pressing dumbbells, they can “walk” to the sides, then in the Hammer simulator, the weight moves only in one direction, provided for by the specifics of its design. As a result, the load focuses on the work of the pectoral muscles.
What muscles work on the crossover chest simulator
Working on a crossover block simulator - bringing your hands together - is like flapping the wings of birds. In this case, the movement occurs only in the shoulder joint, the load is concentrated on the pectoral muscles, and the triceps are not included in the work. The stabilizers during the exercise are:forearm muscles;
upper shoulder belt;
rectus and oblique abdominal muscles;
spinal extensor muscles.
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The benefits of chest trainers
If you decide to buy a chest trainer for home use, the best price in all of Moscow is with us, in the Sports at Home online store. Being engaged on simulators of this category, you will get the result:
beautiful relief, tone and balanced athletic shape of the pectoral muscles;
improving blood circulation in the upper body, providing nutrients and improving metabolism, which leads to the burning of extra pounds;
additional support and strengthening of the muscles of the shoulders, the harmonious development of the body and protection against injury.
A beautiful body implies a good muscular relief - well-developed muscles of the chest, abs, arms and back. It is possible to quickly build muscle through regular workouts at the gym, but if for a number of reasons this is not possible, home strength training should be tried.
Regular exercises for the muscles of the chest and abdomen will help create a moderate relief without pumping. To avoid injury, before performing any set of exercises, you should definitely do a short warm-up: swinging your arms, rotating your shoulders, sipping. You can pump up your chest and abs at home with the help of push-ups, leg raises and twists.
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chest muscles
The best effect for the pectoral muscles is given by exercises with a barbell with a significant load. If it is not possible to use it, it is recommended to regularly perform exercises for the chest muscles, which are based on push-ups.
push ups with books
For this exercise, you will need 2 stacks of hardcover books. It is necessary to put them at the most convenient distance and rest against the books with your hands. Followed by:
- Straighten your back.
- Rest your toes on the floor.
- Bending your arms, slowly lower yourself down, trying to touch the floor with your chest (lowering should last at least 6 seconds).
- Rise, gradually straightening your arms.
In one workout, you need to perform 4 sets of 15 push-ups.
Push-ups for relief
To acquire a noticeable relief, you must:
- Take a starting position - socks and palms rest on the floor, arms are straightened.
- Lower down to the floor, slowly bending your elbows.
- Stop in the middle and hold on bent arms for 3-4 seconds.
- Lower to the floor and linger for 3-4 seconds, then slowly rise up.
For one lesson, you need to perform 4 sets of 10 repetitions. If you can’t immediately complete the required number of push-ups, you should start with a feasible load, gradually increasing the number of repetitions.
Push-up push-ups
In order to strengthen the pectoral muscles, you need:
- Take the starting position as in a normal push-up.
- Gently lower yourself down, trying to touch the floor with your chest.
- Push up so that the palms are off the floor - for better control, you can clap.
- Get down on straightened arms and repeat the exercise.
It is recommended to start the exercise with 2 sets of a feasible number of push-ups with a gradual increase in the number of repetitions. To work out the upper sections of the pectoral muscles, a set of push-ups should be performed from a position in which the legs are above the body.
Abdominal muscles
Pumping the abdominal muscles requires regular exercise for 20-30 minutes a day. To train various exercises for twisting, but in order to gain relief, it is recommended to pay special attention to working out the muscles of the lower press.
Leg raise
In order to pump the muscles of the press with the help of leg raises, you must:
- Take the starting position - lying on the floor, arms along the body.
- Slowly raise your legs, placing them perpendicular to the body.
- Gradually lower your legs until there is a small distance between your toes and the floor.
- Repeat lift.
reverse twist
In order to work out the muscles of the press with the help of twists, you need:
- Take the starting position - lying on the floor, legs raised up perpendicular to the body.
- Stretch your toes towards your head.
- Stay in this position for 2-3 seconds.
