Dips - a very effective exercise that allows you to increase the intensity of your workout by increasing the range of motion. Bars should be slightly wider than your shoulders - falling, dilute elbows to the sides. Exercise should be done slowly, the body needs a little tilted forward.
Using a variety of simulators for pumping the chest muscles (eg, the horizontal bar, which can be placed at home) significantly help build muscle and improve its condition.
The principle of training the abdominal muscles is continuity - you have to do the exercises one after the other, without making stops. The maximum rest time between sets should not be more than a minute. Basic exercises to work through the press: The Rise of the body, lying on his back, with knees bent and head with your hands tend to touch each other; extension of the back, lying on his stomach - feet should be firmly fixed; twisting - lifting the torso, head and hands and move them to the opposite side of the raised leg. Performing abdominal exercises useful to linger at the point of highest tension for a few minutes, and then slowly relax, sinking to its original position. Basic exercises to work out the abdominal muscles will be sufficient if the practice regularly, and increase the load from workout to workout.