Today, many bodybuilders as a result of the bench press has a luxurious chest - pumped pectoral muscles.However, not only the bench press is able to provide the load on the front deltoid.There are other exercises to strengthen the muscles of the chest.Still, the use of proper equipment perform the bench press forms the chest muscles.
If a person has a flat shape of the breast, the effect of the bench press will be much higher, since the amplitude of motion of the neck increases, and the main burden is on the pectoral muscles.If a person's chest in the form of "wheels", future bodybuilder will not get as effective pumping muscle of the sternum.To get out of this situation, experts recommend to move the neck closer to the neck area of the body.
How to pump up the muscles of the chest
It is worth noting that this exercise should not be abused.If you download the chest muscles every day, there is a risk of being disproportionate.Also, excessive execution of bench press will lead to insufficient pumped deltoids, narrow shoulders.As such, you will not look like a mythological titan, so do not forget about the fact that the shoulders also require training.
The main advantage of the bench press is that it is made of sustainable lying position.Regular (but not excessive) to perform this exercise will add significant strength and will give a good workout to the upper chest muscles.
Bench prevents jerky movements.If you take your pelvis off the bench, increasing the risk of injury.It is imperative to know your working weight.Isolated muscle power to help you squeeze the heavy weight of the bar.
to affect the spectrum of activity of this exercise, it is recommended to change the grip distance (the distance between the brushes).The width of the grip is responsible for that part of the chest, which will undergo stress during exercise.Wide grip the outer part of the breast pumps.Average grip delivers the main burden on the middle chest muscles.Domestic share worked out a narrow grip.It is worth noting that during the bench press triceps pumped head.
Inclined barbell bench presses are performed in the case of pumping the upper chest.The exercise is performed with the stamp or dumbbells on an inclined board.The outer zone of pectoral muscles are working on breeding hands with dumbbells.
Dips
With this exercise the main load enters the lower zone of the pectoral muscles.If the boards have a width of 70-85 cm, pumped upper and lower chest muscles.If an athlete has a higher growth, the boards should have a greater width.
chest muscles dilate during exercise, "pullover".It should be noted that this exercise does not give much effect to increase.The most common mistake when training the chest is not enough that the athlete concentrates chest muscles.Muscles need to be on their toes throughout the approach during the exercise.It is necessary to take into account the fact that for each the body requires an individual program for training the chest muscles, so do not blindly follow someone else's program, not having studied the specifics of his body.Pectoral muscles from time to time have to stretch.During training between the approaches necessary to raise his hands in different directions, thereby stretch the pectoral muscles.To achieve the full effect of stretching, dumbbells are the most promising.
between workouts is imperative to comply with proper nutrition.If the body receives junk food, the large effect of training is very difficult to achieve.
