Whether a professional or a beginner, these strength exercises is your Front for the broad manly chest

Upper Body Workout:
Training for the breast

Exercise 1: push-up jumps of closely following extensive

A. take push-up position and put his hands under the shoulders. Head, buttocks and heels should form a straight line.

Training plan for a broad chest as download

Diet plan for a broad chest as download

The most effective exercises for the chest and 900 further exercises can be found free in our Men's Health Personal Trainer app or on the Web at www.menshealth-personaltrainer.com
 

Pushup jumps from closely to wide - Step B2/18
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Pushup jumps from closely to wide - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 1: push-up jumps of closely following extensive

B. stretch both arms explosive, so that your hands stand for a moment from the ground.

Pushup jumps from closely to wide - Step C3/18
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Pushup jumps from closely to wide - Step C

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 1: push-up jumps of closely following extensive

C. Arms outstretched in the air, a little further put his hands on landing than shoulder width. Explosive high, closely together again.

Power version Lift one leg off the floor. Then you have less maintenance and have to tense your body stronger, so as not to tip over.

Dumbbell press on the floor - Step A4/18
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Dumbbell press on the floor - Step A
© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 2: Dumbbell Press on the floor

A. Laying on his back on the floor, up the feet, bend your legs. In the hammer handle (thereby showing the back of the hand to the outside) 2 dumbbells hold over the chest. 

Dumbbell press on the floor - Step B5/18
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Dumbbell press on the floor - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 2: Dumbbell Press on the floor

B. Lower arms until the upper arms touch the ground. The weights slowly lead back up.

Power version Press the dumbbells not simultaneously upwards, but always in change

Pushups with pat - Step A6/18
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Pushups with pat - Step A

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 3: Push-ups with pat

A. Down completely straighten into a push position and the arms.

Pushups with pat - Step B7/18
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Pushups with pat - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 3: Push-ups with pat

B. Lower the body and push up again, then release the right hand from the floor, tapping the left shoulder. Lower the arm back. Lower the body back up.
In the next iteration lead left hand to the right shoulder.

Power version Freeze the Gossip position 2 to 3 seconds on - that burns powerful!

Bench press with arm rotation, one arm - Step A8/18
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Bench press with arm rotation, one arm - Step A
© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 4: bench press with arm rotation, one arm

A. Rear Ling put on a weight bench, place your feet flat on the floor. With left a dumbbell in the upper grip (palms facing forward) hold and high lift.

Bench press arm rotation, one arm - Step B9/18
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Bench press arm rotation, one arm - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 4: bench press with arm rotation, one arm

B. Bring the dumbbell slowly to the chest. While rotating the arm until the palm faces the body. give short weight back up.

Power version Professionals instead of using the weight bench a Swiss ball pad - then that is the postural muscles have to work hard.

Push-ups with twisted body - Step A10/18
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Push-ups with twisted body - Step A

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 5: Push-ups with twisted body

A. Go to the push-up and stretch the buttocks up until your body forms almost a triangle. The legs bend your doing slightly.

Push-ups with twisted body - Step B11/18
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Push-ups with twisted body - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 5: Push-ups with twisted body

B. Turn torso to the right and lower, while turning both knees to the right. Slowly back up. In the following repeat turn to the other side.

Power version Be sure to support your hands well before the head. hold for 5 seconds in the final position.

Flys with dumbbells on the Swiss Ball - Step A12/18
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Flys with dumbbells on the Swiss Ball - Step A

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 6: Flys with dumbbells on the Swiss Ball

A. Laying shoulders on the Swiss ball, make long torso, put your feet stable and flat. hold dumbbells in the upper grip (palms forward), stretch arms over the chest.

Flys with dumbbells on the Swiss Ball - Step B13/18
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Flys with dumbbells on the Swiss Ball - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 6: Flys with dumbbells on the Swiss Ball

B. Both arms at the same time reduce the side until the dumbbells are at chest height. keep it short voltage back.

Power version The arms rotate when lowering so that the palms of the hands to each other show arrived below.

Coatings on the Swiss Ball - Step A14/18
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Coatings on the Swiss Ball - Step A

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 7: coatings on the Swiss Ball

A. Rear Lings place only with the upper back to the Swiss ball. Place the feet shoulder width, lift the pelvis. ambidextrous grip a dumbbell on the weight side and lift upward.

Coatings on the Swiss Ball - Step B15/18
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Coatings on the Swiss Ball - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 7: coatings on the Swiss Ball

B. lower your arms carefully behind her head and stretched hold (arms, torso and thighs have a straight line form). Then high lead his arms again.

Power version use a dumbbell instead of dumbbell - which is not as comfortable in the hand.

Front press with lunge - Step A16/18
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Front press with lunge - Step A

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 8: Front press with lunge

A. access a SZ-rod with weights wide, keeping in an upright position in front of the sternum so that the palms of the hands facing forward.

Front press with lunge - Step B17/18
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Front press with lunge - Step B

© Christine Liebold

Upper Body Workout:
Training for the breast

Exercise 8: Front press with lunge

B. forward and upward lift the barbell explosive, jumping simultaneously in a slight lunge (left foot forward). return the dumbbell. Right forward at the next repetition.

Power version Perform a squat once you have taken the lunge. 

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© I T A L O / Shutterstock.com

For the hero's chest in 8 weeks:
The Men's-Health app for a broad chest

No more chicken breasts! Download now the app "Men's Health width chest in 8 weeks" down and score in just two months with an imposing front view

The app MEN'S HEALTH WIDTH BREAST IN 8 WEEKS contains two detailed training plans with difficulty levels from beginners to advanced. To transform the flat front view in a sexy hero's chest, we rely on a combination of strength training and proper nutrition. The integrated food plans with delicious and varied recipes developed by our nutritionists and are perfectly matched to your workout.

The highlights of our 8 weeks program at a glance:

  • Detailed training plan in two different difficulty levels for beginners and advanced
  • varied diet adapted to both Level
  • More than 25 exercises with videos and pictures to Mittrainieren
  • Clear calendar view
  • Synchronization with the possible own calendar
  • Training statistics for better self-control
  • Training memories adjustable
  • Tips and tricks for training
  • Nutrition Tips for even faster success

_________________


Click here for the Android app

The Android app's for just 1.99 euros here.

 
Click here for the iOS app

The app for iOS's for just 1.99 euros here.

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