ТРЕНИРОВКА ГРУДНЫХ МЫШЦ ДОМА. ТОП 10 УПРАЖНЕНИЙ + ТРЕНИРОВОЧНАЯ РЕЗИНА

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please write to me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 This video contains the core of ten effective exercises for training chest muscles at home. All you need is your bodyweight and a resistance band. Let's get started! 1. Resistance Band Press One of the FUNDAMENTAL movements in chest training is the PRESS. And if a beginner's journey doesn't start with push-ups, then most likely it begins with the PRESS. And the best option is to start doing it ON THE FLOOR. This will protect your muscles and ligaments from strains, because the lower limit of the range of motion here hits the FLOOR. The second option is progressive, and the DEPTH of movement is completely different. If you're an experienced lifter, you'll most likely use this one. The main advice to avoid doing nonsense is to use a HARD resistance band and move FAR enough from the attachment point so that the load is SUFFICIENT during the contraction and the muscles don't rest during the extension. And another option is UNILATERAL. If you're tired of the classic bilateral press, this is a way to VARIETY your training. Another situation where this type of press is relevant is when one side is LAGGING. If this is your case, then increasing the load on the lagging side is the IDEAL way to develop PROPORTIONS along with VOLUME. 2. Arm Adductions with a Resistance Band Number two is the best way to give your chest a good workout the day after. Massive muscle soreness is guaranteed here. As with any chest exercise, remember to inhale deeply during the stretch and exhale powerfully during the contraction. Arm adductions with a resistance band give you an INCREDIBLE feeling of being worked. And when combined with good stretching and EFFECTIVENESS, this exercise DESERVES a place in your program. 3. Push-ups with a Resistance Band Push-ups are another core chest exercise. And to squeeze a decent load out of them, we also use a resistance band here. If your resistance band is FIRM enough, you'll get a GOOD equivalent of a bench press in the gym. 4. Sliding Push-Ups Now we come to an interesting push-up variation that I personally REALLY like and feel similar to dips. Here, the UPPER body moves just like in classic push-ups, but our toes DO NOT push down on the floor; they SLIDE along it. If this variation is too easy for you, you can place books under your palms, and for the most effective variation, we use chairs as hand rests. This movement offers a very pleasant STRETCH and a solid load on the pectoral muscles. I really enjoy it, and I think you will too. 5. Resistance Band Hand Crunches Another good resistance band exercise is double-sided hand crunches. This is similar to a crossover, but with the ability to transfer MAXIMUM tension to the chest at the ULTIMATE point of contraction, thanks to the increasing load as the band stretches. Plus, you can change the height of the band attachment, thus shifting the emphasis from the bottom of the chest to the top and vice versa. 6. Crossovers with a band behind your back But if you have nothing to hook the band onto, and it's the right length for you by placing it behind your back and straightening your arms, you can perform a similar movement without hooking it. In this exercise, you can further press your chest by alternately crossing your arms CROSS-CROSS-CROSS. This way, you achieve a PEAK contraction in each...