Exercises for the chest

Exercises for the chest

There are numerous methods of exercises to build chest muscles. Most of them copy each other like two drops of water: + bench press bench press on an incline dumbbell + wiring + pullover or pitch in December.

Stereotypes in the training of the pectoral muscles.

Troubling stereotyped exercises for chest and workouts - start always with bench barbell lying as some basic exercises, although there is a decent amount of exercises that will develop your chest is a hundred times better and more harmonious. What can the horizontal bench press your pectoral muscles? At best, a shapeless mass (and that is questionable).

Anatomical features of the structure of muscles most athletes do virtually useless for building the "masses" of their pectoral exercises on the horizontal bar - experiment with different angles in the exercises on an incline and back-incline bench. Understand that the various parts operate in the breast is different depending on the tilt angle of the bench. Experimenting with angles can achieve a comprehensive pumping muscle fibers. This style of work is very different pecs from all others. And if a person does not have enough of any part of the breast, that he simply does not understand the concept.

Working on the shape of the breast, remember that breeding hands and presses on an incline bench built primarily the middle and upper chest, in the reverse tilt - down. However, remember that the bottom is growing much easier than up. Keep this in mind when working on crossovers: crossing

his arms high, get a focus on upper chest, low - on the bottom.

                                                                               

                                                                    If your chest is not growing. Take two steps:

• • Reduce the "working" weight in half and during exercise for the chest and focus on "sense of work" infants rather than weight. Try to change the range of motion (shortened or extended), to make a clear break in the bottom and top of the trajectory Experiment with the point of contact with the chest rod: even a small shift it up or down from the usual, breast can "earn" a completely different way. Word - eksperemintiruyte. Do not copy stupidly complexes and exercises. Try to learn to feel the breast. This may be useful "voobrozhaemye" exercises without weights.
• • The next step after you have learned to feel the muscles work ("press-feeding") - to direct all their enthusiasm to improve the presses used in exercises with weights preservation techniques. Progression training weights - is the main stimulus of muscle growth. Everyone knows, everyone understands and continue to ignore for years studying with the same weights. The rule here is simple: the more weight - more muscle.

OK. With zhimami for breast self-explanatory. What's wrong with breeding?

Breeding with dumbbells lying indispensable exercise for building volumes pectoral muscles. It is considered to be not as effective for the growth of the masses as to improve the shape. I do not agree. I think the layout is very good you will add weight if they go to the end of breast-complex. This exercise is very important technique. The movement should be smooth and slow with a good stretch at the bottom.

I hope now you understand why the first 12 weeks we do for breast only 2 exercises? These are the best exercises. If you master them and will be able to gain weight without sacrificing technology, progress will be fantastic:

• • 1.Zhim rod on an incline bench (30 degrees) 2 × 15 (warm-up) + 3 × 6-8
• • 2.Zhim dumbbell incline bench (45 degrees) 4 × 6-8

In the future, when we move from a two-day, three-day split, in our training chest appear "additive" in the form of spreading room dumbbells. By this time you'll have enough fitness to connect the third exercise.

• • 1.Zhim rod lying 2 × 15 (warm-up) + 3 × 6-10
• • 2.Zhim dumbbells lying on an incline bench 4 × 6-10
• • 3.Razvodka dumbbells lying (the angle of 20-45 degrees) 3H8-10

How to train the chest next? Friends, when you reach the appropriate level of fitness, this question you can answer it is best to only one person. Is yourself.

The conclusion that the training of the pectoral muscles.

Chest - a great area, anatomy which provides a huge potential for development. Just need to properly train and listen to your feelings, not forgetting about the proportions, shape and balance.