Workout for a sexy underwear body - THE CHEST

BACK | BELLY | CHEST | STRETCHING
 

Short pushups
Exercise for the triceps (triceps brachii), the large chest muscle (pectoralis major), the anconeus muscle and the shoulder (deltoid) muscles



Starting position
The hands are under the shoulders, with arms partially outstretched. The legs are in the air, with the knees remaining on the ground. Your view should be directed at your hands.

Exercise
The upper body is lowered by bending the arms. The more the arms are bent, the more intense the exercise. If the arms are positioned higher than the legs, the lower area of the chest muscles receives more exercise. If the opposite is the case, the collarbone area receives more of a workout.

Things to remember
Keep your back straight. This can be achieved by tightening the abdominal muscles.

Flyes
Exercise for the pectoralis major muscle (pectoralis major)



Starting position
On your back with legs raised. The dumbbells are held over the chest, with the arms slightly bent. If there are no dumbbells available, other items such as bottles, homemade sandbags, etc. are also suitable. 

Exercise
While inhaling, bring the dumbbells down in a circular motion to just above the ground. While exhaling, return them to the starting position. 

Things to remember
Tense the abdomen in order to avoid pressure on the facet joints. Because of the very large range of motion, beginners in particular should avoid using heavy weight.
 

Standing lateral raise
Exercise for the shoulder (deltoid) muscles



Starting position
Stand with your back straight. Your feet should be one hip width apart and should point slightly outward. Your arms are at your sides with a dumbbell in each hand. If no dumbbells are available, you can use other items (bottles, homemade sandbags, etc.) to perform the exercise. 

Exercise
With elbows slightly bent, raise your arms until they are approximately parallel to the ground. Exhale when lifting your arms, and inhale when lowering them back down. If the arms are raised above a horizontal position, the upper portions of the trapezius muscle ("trap") are exercised as well. This variation can be performed to additionally strengthen the neck muscles. 

Things to remember
The body should remain straight for the entire duration of the movement. This means that you should not bend your back, and it is very important to avoid using the momentum of the movement during the exercise.