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To go so far as to have the pectoral ones of Rambo can be something difficult, but manage to increase a little more the proper ones, does not have why to turn out to be a complicated task, especially if they continue these simple exercises:

Arms push-ups (“lizards ‿)

They reinforce the pectoral ones, deltoides and the triceps

1. Mouth below in the apartment, support the hands with a separation from 6 to 24 inches.

2. The palms must be down, in entire contact with the apartment. The legs and the body must be well stuck-up and the head must be along with the spine.

3. Get up extending completely the elbows and supporting the legs on the fingers of the feet. Alternatively, this exercise can be realized by the double knees, supporting the legs in the knees when it bends.

4. Go down again, but do not allow his body to take contact with the apartment. Repeat.

Arms push-ups (“lizards ‿) with the high legs

They reinforce the pectoral ones, deltoides and the triceps

1. Mouth below in the apartment, put the separated hands from 6 to 24 inches.

2. The palms must be down, in entire contact with the apartment and the elbows they must be doubled so that his face stays the closer possible of the apartment. The legs must be raised on a bank or a chair, and the body must be well stuck-up.

3. Get up up, extending completely the elbows.

4. Return to the beginning position

Inverted arms push-ups

They reinforce the pectoral ones, deltoides and the triceps

1. Stop opposite to a wall with the separated legs, and incline against the wall supporting the hands. The heels must get up slightly, and the hands must be on a par with the shoulders, while the arms must be completely stuck-up.

2. It is lowering the breast towards the wall, doubling the elbows.

3. Take the body to the beginning position.

4. Repeat

Exercises with weight

They reinforce the pectoral ones, deltoides and the triceps

1. One lean mouth it arrives on a bank, with the feet on the bank or supported in the apartment, depending on his height and what turns out to be more comfortable to him.

2. Take a pair of cufflinks and raise them over the breast. The palms must be pointing towards the feet.

3. Lower slowly the cufflinks towards the breast. Exhale when it raises the weight and inhale when it lowers it. Try not to arch the back.

4. This exercise can be realized also with a bar with weight, or with a bank with different inclinations, to work areas different from the pectoral muscles.

Embracing the barrel

They reinforce the breasts, triceps, and sits-up

1. Go to bed on a bank, with the knees doubled and the feet supporting on the bank. Support a weight in every hand, over the breast and with the palms inwards.

2. Supporting the double elbows slightly, open and lower the arms until the elbows are scarcely below the level of the bank.

3. Take the arms to the beginning position. One be imagined that it embraces a big barrel opposite to you. At the same time, contract the sits-up and allow the shoulders, the head and the neck to get up slightly of the bank.

4. Lower slowly the torso and repeat.

Embracing the barrel, version II

They reinforce the breasts, triceps, and sits-up

1. Put to bed in a flat bank, take a weight in every hand and raise them with the stuck-up arms and at a height of the shoulders, with the palms inwards.

2. Realize a semicircular, such movement as if it was embracing a big barrel, lowering the weight towards the sides of the breast, and keeping the elbows slightly double.

3. Return to the beginning position.

4. This exercise can be realized also in a bank with inclination or without her, to work different pectoral areas.