It is time to update the file to your chest muscles. Please make breasts larger, deeper, more powerful chest exercises based on scientific advice.
Let me guess, daily exercise program your chest includes four agreements: flat bench, Incline Dumbbell presses, and flat flyes. If so you have a lot of companions. It is a program that many bodybuilders follow. And that is because it works - to the extent.
When you are approaching retardation, or need to change, then please consider making a new stimulus to the chest. Pectoral muscle workout with all diverse and different angles is a best way. 5 movements after performing this task and more.
Your chest muscles consists of two main muscle groups, the pectoralis major (large pectoral muscle) and pectoralis minor groups (small pectoral muscle) below.
5 pectoral muscle chest muscle exercises improve efficiency
The training exercise common effects on muscle groups include the bench press, press Dumbbell, Dumbbell flye, cable crossover, and push-ups. But they are not the only option. You can use more advanced techniques to improve body.
Double Shot Put rotate 180 degrees
Other names: Twisting Dumbbell 180-DEGREE BENCH PRESS
If you're like me and influenced by torn pectoral muscle while training chair, you probably agree that barbell bench press is not ideal for everyone. I also see is rooted in the shoulder when implementing all flat and Incline bench, so I prefer to use more Dumbbell chest press.
But I do not make any arbitrary push all chest. I'm more into the swing arm exercises to take advantage of the fist back. A study in my hometown of Toronto indicates that fist back in the flat bench press bench press more effective for large chest muscle groups.
perform
Located on a chair holding weights occasionally, palms facing up to his chest and arms straight.
Slowly lower weights to the two outer chest, then push and rotate 180 degrees back to the starting position. At the highest position of the movement, your fists and palms facing back toward the surface. Hold in this position for 2 seconds before lowering down to start the next time.
Shoulders back while pushing to maximize the use chest muscles.
Push-ups, weights on his back, holding hands near
Other names: CLOSE-UP PUSH-GRIP weighted
Ups are great exercise, but you need to make it a logical way to increase breast movement. Try push-measures is as exercise program end breast. Narrow knobs help bring the chest in the back and add weights to help increase capacity.
In 2005, the Mayo Clinic researchers have tried 11 men and 29 women to determine the effect of 3 hand posture while performing push-ups: shoulder length, wider and narrower. The study found only small arms have the greatest EMG large chest muscle.
perform
bai tap nguc16 5 chest muscle exercises improve efficiency
Start with push-ups posture, hands spaced about 15 cm. Add severity by wearing clothes specially for someone to lifting up on the back.
Slowly lower chest down on the ground and push backwards until your elbows straight.
Pull the cable cross 21 times
Other names: CABLE CROSSOVER 21S
Exercise with weights cable is not great exercise. It provides them with much tension range of motion. But whether it can trigger the equivalent body or not? Perhaps, according to recent research by the American Council on Exercise EMG level of 9 common chest exercises. A research team showed that exercise bent-forward cable crossovers major pectoral muscle stimulation barbell bench press like (most appreciated).
Or point of this exercise is pulling cable you can adjust vertical line at any height you want. You will benefit from the high, medium, low in a half triset (3 combined union does not break the union) attacked the chest at all angles. Keep in mind that the fixed arm and body, you perform this exercise shoulder. This will help maximize shrinkage, stretching the chest each time
7 th 1 (low)
bai tap nguc14 5 chest muscle exercises improve efficiency
Standing, low cable, grasp the handle, a front foot, a foot behind. Body lean slightly forward at the hips. This is the basic posture for 3 transformers.
Holding his hand, palm-up, tighten the cables, perform draw up action. Perform this action 7 times.
7 2nd (middle)
bai tap nguc15 5 chest muscle exercises improve efficiency
Cable chest height, grip and posture in basic.
Grabbing his hand, palms facing each other.
Resistance when pulling cable extending arms wide arc shape. Stop when you see a slight stretch in your chest. Pull back and forth between, elbows slightly shrink. Repeat 7 times
Last 7 (high)
bai tap nguc3 5 chest muscle exercises improve efficiency
Overhead cables, grasp the handle, and on the basic postures.
Pull the handle down, in front of the upper abdomen, palms inward
Open arms back and upwards until feel breast tenderness. Stop, then tighten the opposite lower chest. Make 7 times this position.
Dang warm weights
Other names: kettlebell Flye
Nicholas warmer than weightlifting sometimes tricky, so you need to operate more severe. Use warm weights will make you use more muscle fibers to struggle with weights hanging below. Use warm weights 5kg lighter weights sometimes you often use.
If you find you often co elbow at the end of the lighter weights to choose the correct technique. You want to use the entire range of motion, not selling range.
perform
bai tap nguc4 5 chest muscle exercises improve efficiency
Keep warm weights on the chest like weightlifting, but the palms facing each other.
Perform a wide arc from the shoulder, down the arm down, elbows slightly shrink until you feel breast tenderness. Stop back and chest muscles tighten against lifting capacity warm.
Ratchet chest and hands back, with wide movement hug. Shoulders back and chest muscles clenched together at the top of the movement.
Embed the tilted forward
Other names:: FORWARD-leaning DIP
This is a difficult exercise, using your body weight. Embed person is usually done with an upright position to target the biceps later. Simply change by leaning forward, you will stimulate more chest movement.
You may be trying to do this action alone, but if you want to have the right angle you will need a help file. You can easily make the exercise more difficult than by hanging weights.
Warning for people with shoulder problems: Perform the movement range and listen small body you can see how deep down. I always recommend full range of motion, but not so that causes an increased risk of injury.
perform
bai tap nguc2 5 chest muscle exercises improve efficiency
Put your hands up barbell, pull up until the elbows locked. Co knees, groaning, thighs and buttocks stretch.
You set foot hold and pull back until your body leaning forward. Your body is about 30 degrees to the ground.
Lower the body down to the lower shoulder elbow, or breast tenderness you feel good. Listen body, do not push to make the shoulder pain.
Push body up by stretching, feeling chest muscles tightened.
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