Exercise Atlas – Chest

Muscles located within the chest, like the back muscles, belongs to a large group muscle. Therefore, there will be four exercises again. Again the exercise that was planned for in the original version will also appear performing with a straight barbell, however, if someone does not have it (in conditions it is understandable), you can go ahead and do it also with dumbbells.

Strength exercises and the bust

Many women do exercise strength, or avoid them for the sake of your breasts. It should be emphasized that physical exercise, both strength and endurance (cardio) exercises, no have a direct effect on women’s breasts. Presented below exercise will not make your breasts bigger or smaller. Although they affect the muscles that form the basis of a woman’s breast. Even if only therefore it is worth doing them. For more information, see this article.

Exercise with a load on your own body

1. Lie on your stomach. Arrange your hands a little wider than the shoulders. Bend your legs at the knees and make your torso stiff. Straighten your shoulders and keep the body from the knees up in one line – the head should pose back extension.
2. Lower your torso towards the ground. Make a movement from straightened arms to flexion at the elbows to what least right angle. Breathe out at the final stage of bending your arms elbow joints.
3. Return to the starting position by extending the arms at the elbows. Inhale at the final stage extending the arms.

Exercise with elastic band

1. Attach the tape to the wall or door at chest height. Stand with your back to the wall / door – right leg slide it forward a little. Grasp the end of the rope / strap with your left hand. Move away from attachment point until the elastic band is tight. Position the left forearm parallel to the ground, so that the elbow is at shoulder height. Laws place your hand in the same way as your left hand. Straighten up, pinch your shoulder blades down, look down at you Forward.
2. Push your left hand forward. Movement is to take place at shoulder height – parallel to the ground. Exhale in the final stage of the extension of the left hand at the elbow joint.
3. Return to the starting position. Breathe in at the final stage of returning to the starting position. After Repeat the planned number of repetitions with your left hand, repeat the exercise with your right.

Exercise with dumbbells

1. Sit on the edge of a straight bench * i grab the dumbbells in your hands. Carefully lay your back on a horizontal bench. Bend knees at a 90-degree angle and place your feet on the floor. Straighten your arms and join dumbbells so that the fingers are facing each other. Keep the dumbbells over chest with locked arms.
2. Lower the dumbbells to the side through spreading the arms horizontally. Lower the dumbbells so that when you extend your arms the dumbbells were in line with the shoulders. Inhale at the final dumbbell lowering phase
3. Raise the dumbbells to position output. Breathe out at the end of your return to starting position.

 * Tip: straight bench with can be easily replaced with household appliances, for example, two joined together pouffes / stools, sleds, etc.

Exercise with a barbell (dumbbells)

1. Lie on your back on a horizontal bench *. Bend your knees at a 90 degree angle and place your feet on the floor. Grab the bar ** overhand (grab a little wider than shoulder width apart). Remove the barbell from stands and lock the arms in the elbows at the level of the chest.
2. Lower the barbell towards the chest thoracic. Aim the barbell towards the nipples (about 2 centimeters above the nipples). Inhale while lowering the bar down.
3. Press the bar upwards through extending the arms at the elbows. Breathe out at the end of the bench press weight up.

 * Tip 1: straight bench with can be easily replaced with household appliances, for example, two joined together pouffes / stools, sleds, etc.

** Tip 2: If not you have a straight barbell, you can do the above exercise with dumbbells.

Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – arms (triceps)

Exercise Atlas – Back

Abdominal exercise atlas

Exercise Atlas – Shoulders

Atlas of exercises – buttocks

Exercise Atlas – Thighs

Calf Exercise Atlas

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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