5 best exercises for best chest ever

If you want to pump up your breasts, use these 5 basic exercises. Do this training 1-2 times a week.

You also need to eat right. You can also eat sports nutrition. Do not forget to drink plenty of water. You should drink 2 liters a day.



1. Barbell Bench Press

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1. Lie with the middle of your upper back firmly on top of a stability ball, keep your knees bent and hold a dumbbell in each hand.

2. Push the dumbbells up toward the ceiling, with your palms facing your feet and your arms directly over your shoulders.

3. Lower your arms down and to the sides and repeat the movement.

2. Flat Bench Dumbbell Press

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1. Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand.

2. Lift your hips off the mat and then bring the dumbbells up with your palms facing each other.

3. Lower your arms and hips back to the starting position and repeat the movement until the set is complete.



3. Seated Machine Chest Press

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1. Stand with your feet shoulder-width apart, your arms out to the sides and hold a dumbbell in each hand.

2. With your palms facing forward and your elbows directly under your wrists, raise the dumbbells until your upper arms are parallel to the floor.

3. Bring your elbows and forearms toward the midline of the body and then return to the starting position.

4. Dips For Chest

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1. Place your hands behind you onto a chair, so that your fingers face forward.

2. Extend your legs and start bending your elbows.

3. Lower your body until your arms are at a 90-degree angle.

4. Lift your body back up until your arms are straight.

5. Repeat.

5. Incline Bench Cable Fly

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Center an adjustable bench set to approximately a 30-degree incline in a cable crossover station. Adjust the pulleys on both sides to the lowest positions and attach a D-handle to each.

Grasp the handles and lie back on the bench. Start with your arms out to your sides, elbows slightly bent. (Your shoulders should be in line with the pulleys; if they aren’t, move the bench forward or back accordingly.)

Maintaining the slight bend in your elbows, contract your pecs to pull your hands together over your upper chest. Squeeze the contraction for a count, then slowly lower back to the start position so you feel a stretch in the pecs.



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