Not only will building your pecs increase the appearance of your chest size, it will also increase the stability of your shoulders and help prepare your arms for lifting and throwing. Here are a few steps that will have you looking great for the summer.
- Difficulty:
- Easy
Instructions
Things You'll Need
- Weight bench or low table
- 2 Dumbbells
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-
1
Lie on your back on a weight bench, feet flat on the floor.
-
2
Hold 2 dumbbells across your chest, one in each hand.
-
3
Contract your abdominals lightly and pinch your shoulder blades together.
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4
Raise both arms out to your sides, elbows raised at level of shoulders and bent at 90 degrees, palms toward your feet.
-
5
Raise both arms up in an arcing motion in front of your chest, straightening elbows and allowing dumbbells to touch. Keep your shoulder blades and abdominals contracted.
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6
Contract your chest muscles (pectorals), pause and slowly return to the starting position--elbows bent and in line with the height of the weight bench. Abs and shoulder blades remain contracted.
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7
Repeat 2 to 3 sets of 10 to 12 repetitions.
-
8
Follow with a chest stretch.
-
1
Comments
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aside the dumbells can I use kitchen tools?
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its allright and is 12kg unhealthy at 14 :\.
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This seems promising. Let's see if it works out for me.
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i'll start tomorrow and we'll see
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awesome. thanks for posting this.
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