chest muscles can be a real adornment beautiful torso - and not only men, but also female.However, to strengthen them is not so easy, on the contrary, pumping these muscle groups is one of the urgent problems for the visitors 'rocking' and a fitness center.
Have a beautiful, bulging chest muscles many want, but how effectively they work out, do not know everything.You should start with the fact that the amount of muscle - not always an indicator of their strength and development.The result of effective training - not just a swollen, but well-developed muscles.Coaching need all of the pectoral muscles, including the lower and inner chest muscles.The structure of the muscles of the chest is divided into three beams - the inner, lower and middle.Externally, the structure of the breast can be divided into an upper part and a lower - lower chest muscles located just below the sternum.To develop each of these parts, it is necessary to apply some different exercises and training equipment.
Build your chest - a factor which significantly affects the ability to performance training.As such factors as the type of chest can be divided all the trainees into two groups.The first group - people with a flat chest like a slightly flattened.That is, if you put a man sideways, even a hint of a convex chest will not see.Such people do often have broad shoulders.In this case, it is easy to pump up the muscles of the chest, even especially without burdening themselves with giant barbells.However, power rates in the bench press such people leave much to be desired.
The second group of the chest as if flattened on the sides, but when viewed from the side it seems that his chest.In fact it is not - it is for this category of breast development is often problematic.But trained people with a constitution easy to perform exercises such as push-ups (bench press).This can be explained by the fact that because the convex chest trajectory of the hands becomes shorter.
To strengthen the muscles of the chest, at the top of the chest, should be carried out exercises lying on the bench, the angle of which can not be more than 50 degrees.Among such exercise - bench press barbell, dumbbell bench press, crossovers.Very useful are push-ups, under which the feet are on a raised platform - such as a chair.
push-ups is also suitable to pump the inner chest muscles.Immediately it should be said that when the push-ups do not need to try to master such complex types, like push-ups on a few fingers, the outer side of the hand or squeezing with the change of position of the brush, on the one hand - in fact, these types of exercises are not all athletes are available and poorly prepared persongenerally it is better to skip them, to avoid hand injury.No matter which option is performing push-ups - with their fists or just on the palms - do not forget that you should be comfortable doing them, otherwise you need to change the position of the hands, or reduce the number of push-ups.
To develop the internal muscles of the chest, is well suited as: dips, as well as exercise in the prone position on the bench - all kinds of presses, dumbbell layout;lessons on the simulator "Butterfly."All presses, divorces and other exercises are performed with equipment of significant, but available for you to weight.For example, to perform the spreading room should not take a very large and heavy weights for you, because it took too long, you will become stronger bend your elbows and exercise will not give you any good.In addition, depending on your level of training, better to start with, that would not lead to great physical fatigue, and enhanced training will come later.A variety of presses so good that at the same time train all parts of the chest, including the lower chest muscles.Other exercises have a narrow effect.
To get the best effect pumped alternately internal muscles of the chest and upper chest.But forget about the bottom, too, not worth it.
that "fill" the underlying muscles, perform bench presses with a slope down from sitting on the bench - a hand holding the upper grip of a dumbbell, position straightened in front of him, holding them at chest level.Bent at the elbows, the hands move to the lower edges of the side of his chest, then straighten.
Beginners should start with a typical, simple standard set.Then, move to a more serious combination, develop the upper, inner, lower pecs.
