Every person engaged in a sports hall, appreciate the beauty and power rates, which he achieved by hard work.For the harmonious development of the whole muscular system, it is important to choose the right set of exercises to follow the daily routine and adhere to sleep.
At the same time, due attention should be given to each group of muscles.Some of them deserve it more, some less, as their development proceeds at different speeds.Exercise pectoral muscles - an important part of the process.What exercises for pectoral muscles in the gym you can use to accomplish this?
Chest Press
Every teenager dreams of a massive and inflated chest.Coming to the gym, all beginners first of all rush to the racks for the bench press.In fact, this exercise is the most effective for the study of not only the pectoral muscles, but also the entire upper torso.Most people did not perform as it should.Consider several types of exercises and shall understand which muscle fibers are utilized most of all for each method of press.
Bench barbell on the horizontal bar
begin its consideration of the exercise for the chest muscles pumping with a description of the starting position.The athlete will develop back on a horizontal bench.It is important to follow the inseparable three points: the blades and buttocks should be based throughout the exercise on a bench and your feet can not be separated from the floor.Taking a starting position, the athlete takes up the post a little wider than shoulder width grip.After a deep breath, you need to "rip" the bar from the rack and lower it to the level of the chest, while controlling the movement.Next phase begins bench to the position of outstretched arms, followed by exhalation.
This type of press rod from the breast is developing not only the pectoral muscles and triceps but involves, the front beam of the deltoid muscle, and others.
What must be remembered, performing on the horizontal bench press?
To get the result, performing exercises for pumping the chest muscles, it is important to strictly observe safety performance and safety.Here are some aspects to keep in mind, performing Chest Press:
- important is strong enough.Use the special tool to improve the adhesion of palms stamped or use gloves for the bench.It is also important to protect the wrist from injury.It does not overwhelm the hands back or use elastic bandage to support them.
- head should be pressed against the bench as closely as possible;
- necessary to create a "bridge".This effect is created by the buckling of the back, where the buttocks and shoulder blades are on the bench.This achieves a smaller range of motion of the bar, the lower is activated, the stronger part of the chest, and ensures the safety of the shoulder muscles.
- Feet entire area should be on the floor that will ensure the stability of the body.
Applying such advice, and strictly adhering to the required technology, you will notice that the pectoral muscles exercises in the gym will give a much more vivid effect.
Bench barbell on an incline bench
These exercises to strengthen the chest muscles, and more useful to the clavicle, the deltoids, triceps and serratus anterior band of muscle fibers.This type of press from the chest there is a similarity with the previous description, but there are differences.We will not draw a parallel, but just look at the technique of this exercise to tighten the pectoral muscles.
key factor in the performance of bench press on an incline bench is its angle of inclination.It must be between 50 to 60 degrees.If this figure is exceeded, there will be a danger to injure or to create too much load on the deltoid muscle.In the rest position, the grip must be wider shoulders.After removing the bar from the racks, lower the neck to the level of the clavicle.You can then perform mode switch outstretched arms.
Bench barbell on a bench with a reverse slope
Such exercises pectoral muscles in the gym mainly involve the lower part thereof.In addition, when executed very well worked out triceps and "delta".Through this exercise, you can clearly form the outline of the bottom of the chest.In this way, "adjustments" own figure often used by professional bodybuilders.Zhimom on the bench with a reverse slope and reached a maximum tensile pectoral muscles, making them flexible and promotes.
To perform this exercise for pectoral muscles in the gym you need to stay on the bench with a reverse slope of about 30 degrees.Optimum grip width - slightly wider than shoulders.For convenience, it is best to partner gave you the neck and then, by performing a breath, you can lower the bar to the bottom of the pectoral muscles.After a light touch to the body should be made to the initial position mode.
exercises with my weight
What exercises to pump up the pectoral muscles, if your available no bar or you are still a beginner?Some gyms racks are always busy "experienced" athletes, so that beginners just do not break.In addition, if the physical form of a man at a low level, you should first prepare your body for the power exercises with shells.
Performing exercises with its own weight is very important for beginners even for one reason.As is known, a considerable increase in muscle mass is observed under extreme loads.For the same reason athletes are injured.Due to busy with their weight the athlete will be easier to avoid damage, which is particularly important in the early years of the training process.
pushups
Some exercises to pump up the pectoral muscles, you can do even at home.For example, push-ups.To correctly perform this exercise you need to stretch your hands on the floor, spreading them wider apart.This is followed by a deep breath and chest closer to the floor.Then you need to be wrung out to the starting position and exhale.
It may seem that such exercises are simple and poor, but it is not.Furthermore, depending on the position of the body the load will be distributed on different muscle groups.For example, if you have one foot slightly above the palpable burden it will focus on the upper chest.And if you lift the torso, then much of the work necessary to carry out the lower part of the chest muscles.
Dips
even more effective training exercise for the chest muscles are push-ups on the parallel bars.If their performance is possible to add load to the load by hanging weight belt.Through this exercise the pectoral muscles become more elastic.
Mechanics simple exercise.Starting position - Stand at arm's length.With the breath needed to lower his body as low as possible, then return to starting position.It also has its tricks.From the position of the torso will depend upon which group of muscles involved more.To train the chest, you need to create leaned forward, and that more work the triceps, the body should be given the maximum level position.
using dumbbells
Dumbbells are ideal to carry with them the exercises for tightening the pectoral muscles.You can press, breeding and discipline style «pullover».Many professional sports are often the representatives of power after the regime of the bar from the chest breeding practices dumbbells in hand.This activity helps to stretch the pectoral muscles as much as possible and make them grow faster.Moreover, as noted above, such an effect can improve the elasticity and strength of muscle fibers.It is often replaced with a dumbbell exercise equipment for pectoral muscles women.Proper use of the fairer sex will help achieve the results for which they came to the gym.It is important to remember that any exercise to be performed under the supervision of a trainer.
