Kettlebell exercises on the shoulders, chest and arms - the basic course. Basic exercises for women on the pectoral muscles with dumbbells, a barbell, a kettlebell, an expander, for mass with their own weight

21.06.202327.05.2017

Exercise with kettlebells can be done by men who have no contraindications for health reasons, aged 16 to 45 years, who previously regularly engaged in dumbbell gymnastics and brought their weight up to 10-12 kg.

For various exercises, depending on the strength, weights of different weights are used, a set of different types of weights from 16 to 32 kg (16, 20, 25, 32 kg). It is recommended to start classes with 16 kg, after 3-4 months of regular training, you can switch to sports weights weighing 20-25 kg, and a year later - to heavy weights weighing 32 kg.

There is no need to rush to increase the load. You should move to more weight according to this rule: if you can perform the exercise without violating the technique 15 times, then you can increase the weight so that the exercise can be done 5-6 times.

You can train with kettlebells daily or at least 2-3 times a week. It is advisable to include exercises with weights in the complex of dumbbell gymnastics. It is extremely important to practice at the same time: during the day, if possible (1.5-2 hours before lunch), but better in the late afternoon (2-3 hours after lunch).

Before you start exercising with kettlebells, you need to do 6-8 exercises with dumbbells to warm up. If classes are held outdoors, then it is good to jog for 1-2 minutes with the transition to slow walking.

It is necessary to perform exercises with kettlebells clearly, easily, without holding your breath.

How to lift a weight?

So, here are two effective exercises that will help pump up spectacular pectoral muscles:

Bench press of two kettlebells

It is necessary to put the weights on the floor a little wider than the shoulders. Lie on your back, weights are on the line of the head. Grasp the handles of the weights with a deeper grip from below and place them on your chest.

For once: force the weights up on straight arms;

two: slowly lower to the starting position.

Repeat 4-10 times.

Clue: for greater and better impact on the pectoral muscles, squeezing weights is best done while lying on a bench.

Lifting weights lying down from behind the head up

You should lie on your back, put the kettlebell behind your head, grab the handle of the kettlebell with both hands with a grip from below.

For one: lift the weight with straight arms up in front of you;

for two: lower to the stomach;

on three: take straight arms with a kettlebell back, behind your head to the starting position.

Repeat lifting and releasing 6-10 times.

After completing the exercises, you need to pause for rest for 60-80 seconds. Breathe deeply while resting.

Remember that classes with dumbbells and weights for beginners and athletes are only one of the means of a comprehensive harmonious physical development of a person.

1st exercise. Raise one kettlebell with both hands to chest height. For the muscles of the back and arms. I.p. - feet shoulder-width apart, torso tilted forward, hands on the kettlebell handle. 1 - lift the weight to chest height, bringing it as close to the body as possible; 2 - return to the starting position. The pace is average. Repeat 10-12 times.

2nd exercise. Lifting the kettlebell up with both hands. For the muscles of the back and arms. I.p. - Same. 1-lift the weight up on straight arms (raise vertically); 2-Return to starting position. The pace is average. Repeat 6-10 times (do the same for skiers, rowers and throwers, but standing on stools, chairs or benches placed to the sides).

3rd exercise. Lift one kettlebell with both hands upside down. For the muscles of the back and arms. I.p. - the same, but the weight is set aside forward by 40-50 cm. 1 - send the weight back between the legs; 2 - lift the weight upside down in an arcuate motion; 3-return to the starting position. The pace is average. Repeat 4-6 times.

4th exercise. Raise one kettlebell with both hands to the shoulder. For the body and arms. I.p. - put the weight in front of you with the handle arbitrarily and grab the handle with your hands - with the right hand from below, with the left hand from above (when lifting to the right shoulder). 1-swing lift the weight to the right shoulder; 2-Return to starting position. Repeat 6-8 times to the right and left shoulder.

5th exercise. Push one kettlebell up with both hands. For arm muscles. I.p. - lift the weight to the shoulder, as in exercise 4. 1-lift the weight to the shoulder; 2-push the weight with both hands up and take your hand to the side; 3-lower the weight to the shoulder. The pace is average. Repeat 3-5 times with right and left hand.

6th exercise. Kettlebell push with one hand. For the muscles of the trunk and arms. I.p. - put the weight in front, feet shoulder-width apart, bent at the knees. Grab the kettlebell with an overhand grip. 1 - lift the weight to the shoulder with a swing; 2-push up; 3-lower the weight to the shoulder, while slightly bending the legs; 4-lower to the floor (in the starting position). Repeat 4-6 times with right and left hand.

7th exercise. Squeeze the weight with both hands up. For the muscles of the arms (extensors) and torso. I.p. - put the weight in front of the handle across. Bend over, bending your legs, grab the handle of the kettlebell with your hands from below. 1 - lift the weight to the chest; 2-squeeze the weight up; 3 - lower on the chest; 4 - return to the starting position. Repeat 6-10 times.

8th exercise. Squeeze the kettlebell with one hand. For arm muscles (extensors). I.p. - the same as in exercise 6. 1 - lift the weight to the shoulder; 2 - gently squeeze up; 3 - lower to the shoulder; 4 - return to the starting position. Repeat 4-6 times with right and left hand.

9th exercise. Circular movement of the kettlebell with two hands (like the rotation of the hammer in athletics). For the muscles of the trunk and arms. I.p. - Take the kettlebell by the handle with both hands. Circular movement of the kettlebell with both hands to the right and left. Repeat 6-10 times on each side. Do it with weights weighing 16-20-25 kg (to lengthen the lever, you can firmly tie the weight to a towel and do the same exercise).

10th exercise. Rotation of the body with a kettlebell behind the head. For the muscles of the body. I.p. - lift the weight with both hands and put it on your back behind your head. Circular rotation of the torso with a kettlebell behind the head. The pace is average. Repeat 6-8 times on each side.

11th exercise. Tilts of the body forward with a kettlebell behind the head. I.p. - Same. 1-tilt the body forward; 2- vigorously straighten up while lifting on toes. The pace is average. Repeat 6-10 times.

12th exercise. Lifting the kettlebell with both hands with the strength of the arms from the hang. For arm muscles. I.p. - take the kettlebell by the handle with an overhand grip with both hands and straighten up with it. 1 - with the power of one hand, lift the weight up strictly vertically; 2-slowly lower the kettlebell down to knee height. Repeat 4-6 times.

13th exercise. Kettlebell push with both hands from the chest forward. For the muscles of the arms and torso. I.p. - take hold of the body of the kettlebell with both hands and raise it to the height of the chest (touching the chest), feet shoulder-width apart. 1-slightly tilt the body back; 2- Vigorously unbend the torso and at the same time strongly push the kettlebell forward. Repeat 5-8 times.

14th exercise. Throw the kettlebell from bottom to front. For the muscles of the back, abdominals and arms. I.p. - put the kettlebell in front of you with the handle across, feet shoulder-width apart, bend over, take the kettlebell with both hands with an overhand grip. 1 - swing the kettlebell, passing it far back between the legs; 2- vigorously straighten up and at the same time throw the weight forward. Repeat 6-10 times.

15th exercise. Throw the kettlebell back over your head. For the muscles of the back, abdominals and arms. I.p. - Same. 1-swing the kettlebell, passing it away between the legs; 2- vigorously straighten up and at the same time throw the weight over the head away back. Repeat 6-8 times. Note. Exercises 13. 14, 15 must be carried out in the open air or in a gym where there are track and field pits.

16th exercise. Squat with a kettlebell on the back, shoulders. For leg muscles. I.p. - lift the weight with both hands and put it on your back. Put your feet shoulder-width apart. 1-squat on full feet; 2-get up. The pace is average. Repeat 10-16 times. Option: put the weight on the right or left shoulder, also sit down.

17th exercise. Springy squat. For leg muscles. I. p. - the same. 1 - sit down on full feet; 2-3 - springy semi-squats; 4 - stand up and jump up. Repeat 8-12 times.

18th exercise. Squat with a kettlebell on the back, shoulders. For leg muscles. I.p. - put the kettlebell on your back; feet-heels together, socks apart. 1 - sit down on toes, knees slightly apart; 2 - get up. Repeat 8-12 times. Option: springy squat on toes, as in exercise 17.

19th exercise. Lifting the kettlebell from the floor with both hands behind the back until fully extended. For the muscles of the legs and torso. I.p. - stand in front of the kettlebell in the main stance. 1-sit down and grab the handle of the kettlebell with both hands from behind; 2-get up with a kettlebell in your hands. Repeat 3-5 times.

20th exercise. Kettlebell jumping on the back or shoulder. For leg muscles. I.p. - Take a kettlebell and put it on your back or shoulder. Jumping legs together, legs apart, on toes. Repeat 12-25 jumps. Option: jumping on the right, then on the left leg.

21st exercise. Walking lunges with a weight on the back. For the muscles of the trunk and legs. I. p. - the same. 1 - take a step forward, deeply bending the front leg and slightly bending the torso in the lumbar region. Behind the standing leg, when lunging, it is placed on the toe; 2- straighten up, lunge forward on the other leg. 8-16 steps-lunges on each leg.

22nd exercise. Throwing out the kettlebell with one hand. For the muscles of the arms and torso. I.p. - put the weight in front of you at a distance of half a step with the handle lengthwise. Spread your legs to the sides shoulder-width apart. Bend over and grab the kettlebell with an overhand grip with your right hand. Rest your left hand on your knee. 1 - tear the weight off the floor and swing it back between the legs; 2- vigorously straighten the legs and torso, strongly pushing off with the left hand on the knee, throw the weight on a straight arm up; 3-slowly lower the weight to the shoulder, and then down, without touching the floor with the weight. Repeat 5-7 times with the right and left hand.

23rd exercise. Throwing the kettlebell with one hand from the side. For the oblique muscles of the abdomen, back and arms. I.p. - put the kettlebell on the left side next to the left leg, bend the legs and torso, and with the right hand take the kettlebell by the handle with a grip from below. 1- vigorously straightening the torso and legs, lift the weight up; 2-lower the weight to the left leg, without touching the floor with it. Repeat 4-6 times with right and left hand. Option: throwing out the kettlebell can be done with the body of the kettlebell up. With this method, the handle of the kettlebell must be taken by hand with a grip from above and firmly clamped with your fingers. The rest of the execution is the same as in exercises 22, 23.

24th exercise. Squat with a kettlebell raised up with one hand. For the muscles of the legs and torso. AND. . -throw the kettlebell with your right hand up, put your feet slightly wider than your shoulders. 1 - sit down on full feet deep down, leaning your left shoulder on your left thigh (when squatting, look at the weight); 2- straighten up. Repeat 4-6 times with right and left hand.

25th exercise. Lie down and get up with the kettlebell raised up with one hand (first with the right). For the muscles of the entire body and legs. I.p. - Same. 1-bend your legs, stand on your left knee and at the same time lean your left hand on the floor; 2 - sit on the floor and stretch your legs forward; 3- lie on your back; 4-leaning with your left hand, sit down with your legs bent; 5-get up with a raised kettlebell in your hand. Note. During this exercise, you must always look at the kettlebell. This greatly helps to keep it during the exercise. Repeat 2-3 times with the right and left hand.

26th exercise. Lying on your back, lifting the kettlebell with straight arms from behind your head up. For deltoid, trapezius and pectoral muscles. I.p. - lie on your back, put the kettlebell behind your head, grab the handle of the kettlebell with both hands with a grip from below. 1 - lift the weight with straight arms up in front of you; 2 - lower to the stomach; 3 - take straight arms with a kettlebell back, behind your head to the starting position. Repeat 6-10 times.

27th exercise. Bending the arm with the kettlebell to the shoulder. For the biceps of the arm (biceps). I.p. - put the kettlebell in front of you with the handle across, lean forward, bend your legs, take the kettlebell by the handle with a grip from below. 1 - slowly bend the arm with the weight to the shoulder with force; 2- lower the straight arm down. Repeat 3-5 times with right and left hand.

28th exercise. Kettlebell juggling. For the muscles of the whole body. I. p. - put the weight in front of you at a distance of half a step with the handle across, spread your legs to the sides shoulder-width apart. Bend over and take the weight by the handle with one hand with a grip from above, with the free left (right) hand, lean on the knee. 1 - lift the weight from the floor and swing it back between the legs; 2- straighten your legs and back, throw the weight with a straight arm forward and upward; 3 - when the kettlebell reaches the level of the chin, release it and at the same time strongly push the handle of the kettlebell away from you with your thumb up and forward. After the kettlebell makes a turn in the air, catch it by the handle and repeat the exercise again without touching the floor with the kettlebell. Repeat 4-6 times with right and left hand. Note. Having learned to perform the exercise well with the right hand, move on to juggling with the left. In the future, as the juggling technique improves, toss the weight with one hand and catch it with the other; physically strong people in the future can juggle simultaneously with two kettlebells. It is better to learn juggling on the playground or in the gym on a gymnastic mat.

29th exercise. Tilts of the torso with two weights in the hands. For back muscles and posture. I.p. - main stand. Place weights one by one on the right and left sides. 1- straighten up with weights in your hands, bending in the chest and lumbar, do not bend your legs; 2-lean forward without touching the weights on the floor. Repeat 6-10 times at an average pace. Option: stand on a bench or stool and perform this exercise, leaning lower. It has a stronger effect on the muscles of the back.

30th exercise. Squat with two kettlebells in hand. For the muscles of the legs and torso. I.p. - stand on a bench or stool with weights in your hands. 1--completely bend the legs and tilt the torso slightly forward; 2 - return to the starting position with lifting on toes and bending in the lower back. Repeat 6-10 times.

31st exercise. Springy semi-squats with swinging weights in the hands. For the muscles of the legs and torso. I.p. - stand with kettlebells in your hands, feet shoulder-width apart. 1 - bend your legs, swing your arms with weights back; 2-swing forward. Repeat 10-12 times. Note. This exercise has a strong effect on the muscles of the legs (extensors) and torso, especially the back. It can also be a good preparatory exercise for Nordic skiers and jumpers. You can give students the task to complete more times, for example 3-4 approaches, 4-6 times for each approach.

32nd exercise. Lifting weights with both hands on the chest. For the muscles of the trunk and arms. I.p. - put the weights half a step in front of you with the handles across, feet shoulder-width apart, bend over and take the weights by the handles with a grip from below. 1 - lift the weights from the floor and swing them back between the legs; 2- vigorously unbend the legs and torso and lift the weights to the chest so that the bodies of the weights lie on the arms, and fully straighten up; 3-lower the weights to the floor. Repeat 2-4 times.

33rd exercise. Push with two hands of two weights. For torso, legs and arms. I.p. - raise the weights to the chest, as in exercise 32. 1-do a slight squat; 2-straighten your legs, strongly push the weights with your torso and arms up; 3-do a semi-squat and fully straighten your arms up and straighten your legs; 4-lower the weights on the chest to the starting position. Repeat 4-6 times.

34th exercise. Squeezing the kettlebell with both hands from the chest. For the muscles of the arms (triceps) and torso. I.p. - Same. 1 - with the power of one hand, squeeze the weights up; 2-slowly lower to the chest. Repeat 3-5 times. note. Squeeze weights with both hands simultaneously and alternately, first with the right, then with the left hand.

35th exercise. Throwing two weights up at the same time. For the muscles of the back and arms. I.p. - the same as in exercise 32. 1-max kettlebells back between the legs; 2-at the pace of movement, by extending the legs, back and arms, raise the weights up to straight arms. Repeat 3-5 times. Note: Squeezing out and throwing out two kettlebells can be done with the bodies of the kettlebells up. This requires more practice.

36th exercise. Squat with two weights on the chest. For leg muscles. I.p. - take weights on the chest, spread your legs shoulder-width apart. 1 - sit down deeply on full feet; 2-return to the starting position (during the squat, slightly bend the lower back). Repeat 8-16 times.

37th exercise. Lifting two weights slowly with force on the chest. For arm flexors (biceps). I.p. - put the weights in front of you with the handles lengthwise, bend your legs and torso, take your hands deeper on the handles of the weights with a grip from below and straighten your legs and torso, arms with weights lowered down. 1 - bend the arms at the elbows by force, lifting the weights to the shoulders; 2-slowly straighten your arms down. The pace is slow. Repeat 4-6 times.

38th exercise. For the muscles of the arms and torso. I.p. - put the weights in front of you with the handles diagonally, spread your legs shoulder-width apart. 1 - bend the legs and torso and grab the handle of the kettlebell with the left hand with a grip from below; 2-slowly with force lift the weight to the shoulder (biceps); 3-squeeze up; 4- looking at the squeezed weight (so as not to lose balance), crouch and grab another weight with a grip from below with your right hand and slowly with force, unbending your legs and torso, raise it to your shoulder; 5-squeeze the weight with your right hand up; 6- smoothly lower the weights to the chest and then to the floor. Repeat 2-3 times.

39th exercise. Circular movements with kettlebells forward. For extensors and deltoid muscles. I.p. - raise the weights with both hands to the chest. 1-squeeze weights up at the same time; 2- lower your arms with kettlebells forward to shoulder height (weights lie on your forearms); 3-bend your arms to your shoulders to the starting position. Repeat 6-10 times.

40th exercise. Breeding and mixing two weights - "cross". For extensors and deltoid muscles. I.p. - lift the weights up with both hands. 1 - slowly spread your arms to the sides (weights lie with their bodies on their forearms); 2-slowly return to the starting position. Repeat 2-4 times.

41st exercise. Bench press of two kettlebells lying down. For the extensors of the arms and pectoral muscles. I.p. - put weights on the floor a little wider than your shoulders. Lie on your back, weights are on the line of the head. Grasp the handles of the weights with a deeper grip from below and place them on your chest. 1-strength to squeeze the weights up on straight arms; 2- Slowly lower to the starting position. Note. For greater and better impact on the pectoral muscles and extensors of the arms, it is better to press the weights while lying on a bench. Repeat 4-8 times.

42nd exercise. Bench press of two kettlebells sitting. For the muscles of the trunk and arms. I.p. - take the weights with both hands on the chest and sit on a chair without leaning on the back of the chair. 1 - smoothly squeeze the weights up on straight arms; 2-return to the starting position (do the same while sitting on the floor). Repeat 3-5 times.

43rd exercise. Exercise for the muscles of the neck. I.p. - tie a weight to a towel or a special cross-shaped cap with a rope, put a towel or cap on your head, spread your legs shoulder-width apart, tilt your torso slightly forward. Tilts of the head forward, backward, to the sides, circular movements of the head 3-5 times in each direction.

44th exercise. Bench press of two kettlebells standing on the "bridge". For the muscles of the neck, torso and arms (put something softer under the head). I.p. - put the weights, as in exercise 41. Stand on the bridge more abruptly, raise the weights to the chest. 1-squeeze the weights up on straight arms; 2-slowly lower the weights to the starting position. Repeat 4-6 times.

45th exercise. Lie down and get up with two kettlebells. For the muscles of the entire body and arms. I.p. - raise the weights to the chest with both hands, spread the legs shoulder-width apart. 1-bend deeply legs, sit on the floor; 2-lie on your back, squeeze the weights up on straight arms; 3-lower the weights down closer to the stomach, bending your arms, and at the same time sit down; 4 - stand in the starting position. Repeat 2-4 times. Note. It is imperative to learn this exercise with the insurance of a friend and best of all on a rug or gymnastic mat.

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Sports are currently receiving close attention. And not only its various types, but also classes in the gym. They do not require additional equipment, time-consuming, but bring excellent results. The main thing is not to forget about the benefits of basic exercises. If the question arises, where to start exercising, it is better to start basic exercises for the pectoral muscles.

In pursuit of beautiful abs and pumped up legs, athletes often forget about chest workouts. But they are necessary if you want to have a relief upper body and aesthetic proportions.

Before starting the exercises, it is necessary to warm up the pectoral muscles. Often this advice is neglected, believing that its implementation will not bring any benefit, but this is not the case. Lack of warm-up can lead to injuries and sprains.

Before starting a workout on the pectoral muscles, it is necessary to conduct a general and special warm-up:

The frequency of classes that include chest exercises should not exceed 2 times a week, as 2 days of rest are required between workouts. Since the triceps are also involved in these exercises, it is important to allocate a separate day for its full training.

The number of repetitions during the session depends on the desired result. If it is necessary to increase the mass of the pectoral muscles, 10-12 repetitions are performed. To increase strength and endurance - 6-8 times. The duration of the workout is determined by the number of exercises and approaches, but does not exceed 1.5 hours, including a warm-up.

Exercises for the pectoral muscles with a barbell in the gym

The main exercises for working out the muscles of the chest include various types of techniques, the most popular of which remains training with a barbell.

Correct technique:

In the initial position, it is necessary to lie on a bench, tightly fixing the lower back, arms with the projectile spread apart at a right angle, elbows directed to the floor.
On inspiration, a pushing movement is made, the bar is brought up, the forearm looks at the floor.
When exhaling, you must return to the original position.

Approaches are performed - 3, 15 repetitions with optimal weight.

Execution method:

In the initial position, you should lie on a bench with a slope, legs pressed to the floor, hands on the projectile lie shoulder-width apart.
The bar must be lowered below the chest line when inhaling, the elbows should not be taken far from the body.
As you exhale, lower your arms back to their original width.

Approaches - 3, repetitions with a working weight are 15.

Bench press lying head down on Smith. Such a projectile allows you to work out the muscles of the lower chest. For girls, this will help tighten their breasts.

How to do the exercise:

Bring a bench with a negative slope under the machine so that the bar is parallel to the line of the chest.
Lie on a bench, tightly pressing your lower back and buttocks, put your legs behind the rollers.
On inspiration, remove the barbell and lower it to the chest, elbows look at the floor.
As you exhale, take the starting position.

The number of repetitions can be increased to 20, as this technique eliminates free weight and is easier to perform.

Basic exercises with dumbbells standing, sitting, lying on the pectoral muscles

Basic exercises for the pectoral muscles with dumbbells allow you to better feel the work of each muscle individually, and are also a great addition to barbell exercises.

Correct technique:

in a prone position, the head should be on the edge of the bench, arms with a projectile above the head, slightly bent at the elbows;
when lowering the dumbbell back behind the head - inhale;
when lifting - exhale.

When lowering, do not fully straighten your arms.. The institution is performed 2-3 times for 6-8 repetitions. Simultaneous lifting of projectiles in front of you. With the correct execution technique, the upper pectoral muscle and delta work.

Execution method:

Standing, arms with a projectile along the body, feet shoulder-width apart.
When inhaling, the hands reach chest level, a short pause is made.
On exhalation, return to the starting position.

It is fundamentally important to slightly reduce the elbows at the top point. The exercise is performed for 15 repetitions, 3-5 times.

Dumbbell bench press in a sitting position. Many people think that only the shoulders work with this exercise, but this is not so. With the right technique, all deltas, pectoral muscles, as well as back muscles are involved.

Execution method:

Sitting on a bench, hands with a projectile are fixed at shoulder level, elbows are perpendicular to the floor.
On inspiration, the arms are understood above the head, the dumbbells are brought together.
On exhalation, the hands return to the starting point.

The exercise is performed 4 times, for 12 repetitions.

Exercises on the horizontal bar for the development of pectoral muscles

Basic exercises in the gym must be diluted with outdoor activities. Oddly enough, but the most effective exercise on the horizontal bar are pull-ups.

There are several methods of pull-ups:

Exercises with an expander for pectoral muscles

The expander is an excellent alternative to basic exercises for the pectoral muscles, as it creates a load equal to 30-40 kg. Performance is available both in the gym and at home.

Each method is to be performed in 3 sets, and 12 repetitions.

Exercises for the pectoral muscles with your own weight

Classes without weights are also necessary, as well as working with weights. They help increase the endurance of muscle fibers and achieve excellent strength performance.

The most common are push-ups:

A fairly effective exercise with your own weight is the bar. To perform it, you need to lie on the mat, resting on it with your toes and forearms. The body is fixed parallel to the floor. Thus, it is necessary to hold out as long as possible. The exercise engages the abdominals, biceps, triceps, pectoralis major, and even the glutes.

The program for the pectoral muscles in the gym: 2 times a week

The program is ideal for beginners, because a few classes a week are enough to start.

First day:

Second day:

Rest between sets is 3 minutes. The recommended number of runs and repetitions is taken from the calculation of the convenient weight of the projectile., that is, the one with which you can perform the specified number of repetitions.

Chest program in the gym: 3 times a week

On the first day, basic exercises for the pectoral muscles are included, on the second and third - insulating ones, using insulating shells.

On the first day included:

bench press in a prone position on a bench without a slope: 4x8;
bench press using a bench with a positive slope: 3x8;
bench press on a bench with a negative slope: 3x12;
mixing hands in the simulator: 3x12;
push-ups: 4x15.

Second day:

The third day:

dumbbell bench press in a sitting position: 3x12;
dumbbell pull behind the head lying down: 4x12;
push-ups on uneven bars - 2 sets, the number of repetitions to failure;
plank 1.5-2 minutes.

The program for the pectoral muscles in the gym: 4 times a week

This program is an alternation of days of basic and isolating exercises for the pectoral muscles.

First day:

bench press in a prone position on a bench without a slope. 3x8;
bench press on a bench with a positive slope - 3x8;
dumbbell bench press on a bench with a positive slope - 2x15;
dilution of hands with dumbbells - 3x15.

Second day:

Day three:

bench press on a bench with a negative inclination - 3 sets of 15 repetitions;
breeding dumbbells on an incline bench. 4x12;
push-ups on the uneven bars - 4 sets to complete failure.

Day four:

The program for the pectoral muscles in the gym: 5 times a week

The program is designed for experienced athletes. The duration of each workout does not exceed 30 minutes and the emphasis is on increasing muscle mass. Approaches are performed with an interval of 1-2 minutes.

The first day:

bench press on a bench without a slope. 3 times 8 repetitions;
bench press on a bench with a positive slope - 3 times, 8 repetitions;
dumbbell bench press on a bench with a negative slope - 2 times, 15 repetitions.

Second day:

bench press on a bench with a negative slope: 3x15;
breeding dumbbells on an inclined bench is performed 4x12;
reduction of hands in the simulator - 3x15.

Day three:

bench press on an inclined bench head down: 3 times 12 repetitions;
mixing hands in the simulator - 3x12;
push-ups - 4x15.

Day four:

push-ups - on the platform or regular - 4x15;
dumbbell pullover behind the head while sitting - 3x12;
plank - 1.5-2 minutes.

Day five:

A set of exercises for the pectoral muscles for girls at home

If there is no time to visit the gym, but you want to have a relief and toned chest, you can use the exercise system for the chest muscles at home.

An important condition for such training is regularity. The session should be done 3-4 times a week. Each exercise is performed for 15 reps and 4 sets.

Pro Tips: How to Improve Exercise Efficiency

Do not neglect the warm-up. When performing any load on the muscles of the chest, a light projectile is taken first, through which the muscles are prepared for harder work. Without a warm-up, performance can deteriorate significantly.
The load should be increased gradually, no need to chase a quick result. To begin with, simple exercises are performed, then you can move on to complex ones.
It is important to monitor breathing and water balance.
When training the chest muscles, basic exercises are performed first, then additional or isolating ones.
Be sure to allocate 1-2 days for rest and recovery. Without this, the growth of pectoral muscles is impossible.

Everyone can quickly pump up the pectoral muscles, it is only important to correctly approach training and not neglect the advice of athletes. Without basic exercises for the pectoral muscles, which form the basis of any training, it is impossible to achieve results.

Video: basic chest exercises for women

5 basic chest exercises:

The best chest exercises for women:

Take your strength to the next level with these kettlebell workouts.

If you're short on time (like most of us are), pick a kettlebell on your next trip to the gym. Why? Kettlebell lifting is both cardio and strength training. According to a recent study, subjects who performed four weeks of kettlebell lifting (16 kg on average) increased their rate of tissue oxygen uptake (VO2) by 6%, which is oxygen that is a reliable indicator of cardiovascular health and that the body can effectively use during high-intensity training.

In the same study, subjects who did circuit training for the same amount of time did not increase VO2. At the same time, a number of other studies confirm that kettlebell training effectively increases strength, and has more effect on muscles than jumping squats.

The beauty of kettlebell training - with the right approach - is their versatility. “Just one thing, but so many exercise options, ranging from high-intensity fat-burning kettlebell workouts to low-rep strength workouts. They are great for developing hip strength without the risk of injury, as is the case with deadlifts.”

We have prepared for you five programs that will help you understand how to properly train with kettlebells.

Supersets for fast results
Five Exercises to Gain Muscle or Lose Fat
Top 5 abs exercises
Circuit training for strength
Training of increased complexity using two kettlebells.

But before we move on to the exercises, let's decide on the choice of projectile.

professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of weight,” Turner explains. "It's handy when doing difficult exercises."
Cast iron“I prefer cast iron over rubber. I think they are more durable. This allows you to perform high-quality exercises such as the kettlebell wrist pull, when you need to transfer the weight of the whole body to them.”
Ideal weight“For men, I would recommend a weight of 16-20 kilograms. They're heavy enough to load the muscles and pump up the kettlebell, yet light enough to allow for high-intensity exercises and high reps."

A set of exercises with a kettlebell for all muscle groups

The beauty of kettlebell training programs is that dynamic, natural movements help you simultaneously benefit from both fat-burning cardio training and heavy-weight muscle-building training. In order for the training to be the most effective, we have collected exercises in supersets.

How to perform

Perform one set of ten repetitions of the first exercise in the superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to complete four supersets. Rest two minutes and move on to the next superset. For exercises on one side, in the first approach, perform exercises on one side, then on the other. For progression, add one rep to each set until you reach 15, then increase the weight and start again with 10 reps.

Why it works

Is it possible to pump up kettlebells according to this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after the other without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work out the press in a standing position, and in the third - in a horizontal position. As a result, the heart rate is accelerated, which allows you to effectively burn fat and pump up big, strong abdominal muscles.

Approximate weight

Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.

Superset 1. Compound Advantage

Work your entire upper body with just two exercises.

1A. Bench press on the floor

Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way. Alternately repeat the arm press in a calm rhythm.

1b. Wrist pull kettlebell

Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the kettlebell, repeat with the other arm. Keep your core in tension, make sure that the hips are motionless.

Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” Turner explains. “To complicate the exercise, bring your feet as close as possible.”

Superset 2. Dynamic Strength

Use your core muscles to hold yourself in position.

2A. "Mill"

2b. "Eight"

Slide the kettlebell back between your legs, moving from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep the movements as smooth as possible.

Tip: "This is a great core exercise because the specificity of the movement requires the abs to be constantly tensed for effective balance."

Superset 3 Core Benefits

Finish your workout with exercises that “burn through” the abdominal muscles.

3A. Bench Press

Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.

3b. Moving the kettlebell in the plank

You can perform each set of exercises with kettlebells at home or in the gym from the place of training, the result will not change.

Advice: “A good way to diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the projectile off the floor.

5 exercises to burn fat and gain mass

These five kettlebell exercises will help you lose weight and build muscle at the same time. Use such a weight of the kettlebell that the last repetition of the last exercise is given to you as hard as possible, but without breaking the technique. Choose a training complex in accordance with your goals:

fat burning

If your goal is to get rid of extra centimeters, do 10 repetitions in each exercise. Fat burning kettlebell training is performed in a circle, with no rest in between. Then rest for 60 seconds and repeat the circle. In total, you need to do five circles.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with ten reps.

Set of muscle mass

If your goal is lean muscle mass, do 12 reps per set, then rest for 45-60 seconds. It is necessary to do 4 sets of each exercise, resting no more than 90 seconds between exercises.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with 12 reps.

1. Kettlebell push

Swing the kettlebell between your legs while moving your hips forward. Once it reaches belly height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat.

Tip: “Make sure you don’t take the kettlebell too far away from your body. It's a great exercise for developing strength."

2. Press from behind the head

Get into a kettlebell chest position at shoulder level with your elbow tucked into your side for extra support. Push straight up over your head using the most efficient way to reduce stress on your shoulder joint.

Tip: “Start with your elbow under the kettlebell, then push your arm into a straight line, gradually turning it around so that your palm is facing forward in the final position. If you use a lot of weight, then you can start from the chest.

3. Kettlebell snatch

Swing the kettlebell between your legs while moving your hips forward. When it's just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum you've gained to bring the kettlebell straight over your head.

Tip: “Try to avoid having your arm under the kettlebell and don’t press in a single movement. The exercise should be performed in one smooth movement.

4. Mill

Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: “The Windmill exercise looks intimidating, but it’s worth doing to strengthen the core muscles and stability of the shoulder joint. This exercise is also great for stretching the back of the thigh.”

5. Moving the kettlebell in the plank

Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Repeat on the other side.

Five of the best kettlebell exercises for the press

Bodyweight exercises are great for building core abdominal strength. But if you want to get a stone press with clearly visible cubes, then you need to add weights to your training. One of the effective ways is kettlebells.

We have already talked about and want to expand the list with movements with additional weight.

“I use kettlebells because they are versatile. They allow you to perform both basic exercises and exercises for all muscle groups, they are suitable for both beginners and professionals, they can be used both in the gym and at home, ”explains Ashton Turner, co-founder of a fitness club in London, a strength increase specialist. “Exercising on one side unbalances the body, forcing the body to use the muscles more to stand still. Any movement behind the head, for example, "The Mill", in addition to balance, also requires the involvement of the core muscles.