{"id":7570,"date":"2025-07-15T00:00:57","date_gmt":"2025-07-15T00:00:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7570"},"modified":"2025-07-15T12:24:47","modified_gmt":"2025-07-15T12:24:47","slug":"how-to-build-bigger-chest-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-build-bigger-chest-muscles\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0623\u0643\u0628\u0631"},"content":{"rendered":"\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u060c \u0641\u0631\u0628\u0645\u0627 \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0647\u0648 \u064a\u0648\u0645 \u0627\u0644\u0628\u062f\u0644\u0627\u0621 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\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0628\u0623\u0645\u0627\u0646.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0628\u0646\u0634 \u0628\u0631\u0633.&nbsp;<\/strong>\u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0625\u062c\u0647\u0627\u062f \u062c\u0633\u0645\u0643 \u0628\u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629.&nbsp;\u0627\u0646\u0633\u064e \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u0646\u062f\u0648\u0642 \u0623\u0643\u0628\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0642\u064a\u0627\u0633 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 5 \u00d7 5 (\u0644\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 160 \u0631\u0637\u0644\u0627\u064b \u0645\u0642\u0627\u0628\u0644 5 \u00d7 5 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0632\u0646 160 \u0631\u0637\u0644\u0627\u064b).<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/man-bench-press.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0627\u0644\u0645\u0631\u062c\u062d\u0629.&nbsp;<\/strong>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0628\u0627\u0633\u062a\u0637\u0627\u0639\u0629 \u0643\u062a\u0641\u064a\u0643 \u0623\u062e\u0630\u0647\u0627: \u0641\u0627\u0644\u063a\u0637\u0633 \u0628\u064a\u0646 \u0627\u0644\u0642\u0636\u0628\u0627\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0631\u062a\u062f\u0627\u0621 \u062d\u0632\u0627\u0645 \u0628\u0648\u0632\u0646 \u0633\u064a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631\u0643.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2015\/08\/Dips-vs-Bench-Press.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u062f\u0645\u0628\u0644.&nbsp;<\/strong>\u0632\u064a\u0627\u062f\u0629 \u0646\u0645\u0648 \u0627\u0644\u0635\u062f\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u0637\u0631\u064a\u0642 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.&nbsp;\u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0632\u0646 \u0628\u0642\u062f\u0631 \u0645\u0627 \u0647\u0648 \u0645\u0639 \u0627\u0644\u062d\u062f\u064a\u062f.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/muscleandhealth.com\/wp-content\/uploads\/2019\/05\/strong-man-gym-dumbbell-chest-press-ss-Feature.jpg\" alt=\"\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u060c \u0641\u0631\u0628\u0645\u0627 \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u064a\u0648\u0645 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0647\u0648 \u064a\u0648\u0645 \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0648\u0637\u0646\u064a.&nbsp;\u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062c\u0645\u064a\u0639 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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