Chest exercises for girls. Weekly Workout Program

1. Sit on a horizontal bench, after picking up the dumbbells of the working mass. The back should be firmly pressed against the supporting surface, and the feet should rest against the floor, creating an additional feeling of overall stability of the body.

2. Pull out arms with weighting so that sports equipment is over the athlete’s chest. Take a deep breath.

3. On the exhale, spread your arms to the sides, slightly bending them at the elbows. The hands should be turned upside down with dumbbells. Having formed a straight line in the position of the upper limbs, fix them for 3-5 seconds. and slowly (inhaling deeply through the nose) return to its original position.

1. To accept emphasis lying on a back (it is desirable to use a horizontal bench, but in its absence, you can use an inclined bench or sit on the floor as a supporting surface). The body should be pressed as tightly as possible against the support.

2. In one hand, take a working sports equipment, bend the limb at the elbow and firmly press the dumbbell to the chest. The second hand should be lowered down or create an additional reference point, being on the side surface of the bench.

3. In parallel with the exhalation, “squeeze” the weighting agent, while straightening the elbow. It is necessary to ensure that at the time of changing the position of the limbs, the athlete’s body remains motionless.

4. Without stopping at the top point, bend the hand as slowly as possible, returning it to its original position (PI).

1. Take the dumbbells of the working mass.

2. Settle down on an inclined bench, making sure that its angle allows you to firmly press your feet to the floor. If there is no possibility to adjust the corner of the bench, then the legs can be put on the surface in front of you, thus providing a reference point.

3. Bend your elbows and press the dumbbells to your chest.

4. Controlling the position of the lower back (should be pressed against the bench), it is necessary to straighten the limbs without jerking, “squeezing” the dumbbells to the point at which they will be strictly above the girl’s chest. The brushes should be directed with their internal surfaces to each other.

5. Without pausing, bend your elbows and take the PI on inhalation.

1. Take a sitting position and make sure that the legs create additional support (a 90 degree angle should form in the knees). Take dumbbells in your hands and lower them down to the area of the knee joints. Straighten your back, stretch your neck, raise your head.

2. By releasing air through the mouth with a powerful jet, the air drawn into the lungs earlier, it is necessary to raise a sports projectile, while bending the limbs in the elbow joints. At the same time, the brushes must be turned with their inner side to themselves.

3. Without fixing sports equipment at the highest point, take the initial position, following the recommendations of specialists on rhythmic breathing (effort is exhaled, relaxation is inhaled).

If the exercise is performed correctly, the athlete works out the biceps and the main sternum muscle in this way.

2. Lean on them, while taking a horizontal position on the floor. The emphasis in the lower body should fall on the tips of the toes. Hands when the athlete is in the starting position must be kept straight.

3. After taking a deep breath, rotate the body to the left as slowly as possible, while raising your straight hand above you. The gaze should be fixed on the sports equipment.

4. Save the position for 5-7 seconds, and then return on inspiration to the IP.

To avoid injuries, it is necessary to use dumbbells with corrugated faces when performing the exercise. Rounded shapes during a U-turn can suddenly change position, thereby swaying the balance of the athlete.

1. Sit on a horizontal bench, securing your feet in special rollers or tightly pressing your feet to the floor. Straighten your back, raise your chin, slightly breast forward. In the hands, fix the dumbbells of the required mass, and press them to the body in the chest area.

2. On the exhale, straighten the limbs by lifting sports equipment overhead. In this case, the hands s
hould be turned forward with the inner sides (the thumbs of both hands are at the smallest distance from each other).

3. Without lingering in the resulting position for more than 3 seconds, slowly bend the limbs at the elbows, returning to the original position.

1. Straighten your back, slightly forward your chest, raise your chin. Place the hands in front of you, placing the back of the palms against each other. Dilute the elbows to the sides so that the upper limbs form one straight horizontal line.

2. Inhale deeply and, releasing the previously accumulated air through the mouth, squeeze the palms as much as possible, without changing the starting position.

3. It is recommended to keep your hands energized for 10 to 30 seconds, gradually increasing the time incrementally.

4. Relax the limbs, while maintaining their original position.

1. Set horizontally, facing the floor. The reference points in the IP are the back of the palms and toes (position “on toes”). Draw the belly into yourself and tear it off the floor, while straightening the upper limbs. Look forward. Hands set apart from each other by a distance greater than the width of the shoulders by about 3’9 – 5’9 inch.

2. In parallel with the exhalation, bend the arms at the elbows and stop at the point of formation of a right angle in the joints of the limbs.

3. Hold in this position for 2-4 seconds. Then return to the IP and repeat the above sequence as many times as necessary.

1. Take a horizontal position of the body. Put your feet on the bench, hands on the floor. Look down. The neck should be a continuation of the straight line of the body.

2. On exhalation, bend your arms as close to the floor as possible (the easiest version of the exercise involves bending the elbow joint to form a right angle).

3. Without fixing the point, slowly “squeeze” the muscles and return to the PI.

1. Get on your knees, put your hands in front of you, pull out the body in a horizontal direction. Cross the calf of the limbs with each other in the ankle. Straighten your arms, stretch your neck, look straight ahead.

2. At the time of exhalation, slowly lower to the floor, controlling that the back remains in the most straight position.

3. Without stopping at the bottom point, take the initial position, avoiding jerking and “diving” of the body.

1. Take a lying position on a horizontal surface face down. Tear the torso off the floor due to the support on the hands and toes of the feet. It is important that throughout the exercise, the stomach is constantly pulled in, and the muscles of the whole body are as stressed as possible.

2. On exhalation, it is necessary to bend your elbows and touch the chest of the floor.

3. Straighten the limbs, returning to the original position. As with the push-ups, it is not recommended to “dive” with the body during classical training. Such facilitation of the exercise not only reduces the effectiveness of the exercise, but also increases the likelihood of an athlete getting injured in the lumbar or thoracic spine.

1. Located approximately 3’3 foot from the wall with which further work is to be done.

2. Put your palms on the wall and transfer the body weight to the upper limbs, thus placing the body under a slight inclination. Straighten your back, set your chest forward, look in front of you.

3. On exhalation, bend your elbows and approach the wall.

4. Touch the forehead of the supporting surface and, not lingering in this position, return to the original position, slowly straightening the limbs.

1. Take a horizontal position, leaning his hands on a set of medball. Put your feet on your toes, pull your stomach in, straighten your back, look down.

2. Simultaneously with the release of the previously accumulated air, bend your arms at the elbows and lower as low as possible to the sports equipment.

3. Without pausing, smoothly return to the IP.