Chest Routine

5 Routines To Strengthen Chest And Arms

Incline Press.

First What is it for?

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Dumbbell Bench Press.

Incline bench fly.

7 exercises to lift the chest that you should know

Parallel push-ups with ballast.


Exercise and a good diet are your health and beauty allies. Next, we have prepared for you a list of really effective chest lifting exercises. Over the years, women see how their breasts lose firmness and volume. It has always been said that the force of gravity does its job, but what really happens is that Cooper’s ligaments wear out, causing the breasts to lose their tension.

As a result, the breast hangs and loses its voluptuous appearance. Today we are going to put our pectorals to work with a training specifically oriented for this area. Your breasts also need to be taken care of and for this reason we have prepared the following list of exercises to lift your chest. Take note: Dumbbells lying down Find a stretcher, bench or surface where you can lie on your back with your legs bent and your feet on the ground.

Then raise your arms from that position and until they are fully stretched out over you. Repeat the exercise 10 times. Push-ups Face down on the floor we are going to do push-ups known as push-ups.

To do this, you have to position your body in a straight line from head to toe. Bend your elbows until your chest almost touches the ground and return to the starting position. Repeat this movement 10 times. Superman Lying on your stomach, stretch your legs and arms as far as you can. At the same time, raise all four limbs towards the ceiling and hold the position for at least 10 seconds.

Relax the body and repeat this exercise between 5 and 8 times. Chest Fly Lying on your back, grab a dumbbell in each hand. Raise your legs and bend your knees. Make sure your elbows are always pointing towards the ceiling. Return to the starting position and repeat 12 times. Stiff-legged deadlift Stand with feet shoulder-width apart and knees slightly bent. Remember that the weight should always fall on the heels. Repeat this exercise 15 times.

Dumbbell Row Stand with your knees bent and one leg forward without straightening it. Incline your torso slightly and grab a dumbbell. With your arm extended, bring the dumbbell up to your chest. Repeat this movement 15 times and change sides. Pay attention: Take cold showers and moisturize and massage your breasts to activate your circulation and improve the elasticity of your skin. When you train, wear appropriate sports clothing to prevent the chest from suffering impacts or bounces that can damage it.

Do not abuse high-impact sports disciplines, such as running, boxing or skipping. And if you do, always do it with the right equipment.