Since the breast is a large muscle, its mass is best increased by training for hypertrophy with a constant increase in working weight. Effective methods of negative repetition, when you help lift the bar, but you lower it yourself, as well as techniques to achieve failure and pumping. In a simplified form, the training program for the chest muscles of a beginner can look like this:
Push-ups on the uneven bars – 2 approaches and max. number of repetitions. Press the bar lying down – 4 sets of 10 reps. Dumbbell press on an incline bench – 4 sets of 10 repetitions. Dilution of hands with dumbbells lying – 4 sets of 12 repetitions.
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