Chest training
A fully developed chest is one of the most desired body parts of the vast majority of coaches. Do not know a single person who would choose perfect calves or quads on their chest muscles! In this sense we are the anatomy of the breast and the exercises that you can use to create perfect looking breasts.
Anatomy of the thorax
Pectoralis major
The pectoralis major has its origin in two areas, the clavicle, collarbone and sternum called the head or chestSternokostalen called bone head. The pectoralis major has three actions, prevent, adducts and rotates the arm.
Pectoralis minor
This muscle is located underneath the pectoralis major and is used to pull the scapula (shoulder) down.
Chest exercises
Flat Bench Press
The classic bench press, where they are on a flat bench or with a barbell or a pair of dumbbells, should be controlled by this movement and a real focus on the use of chest to pushThe weight is needed. Too many people are selfish tendencies creep, it is not how much weight you push, but focus on form for maximum muscle growth!
Incline Bench
Incline bench press focuses on the upper chest, which is underdeveloped in most people. Most professionals use this movement, first in their training and so should you! Build your upper chest is a full view from the top down, you make your chest muscles appear much larger than themselves. ThisThe movement can be performed with, barbell or dumbbells on some computers.
Decline Bench Press
Tour of decline has focused on the bottom of the breast and can be run on handlebars with a barbell.
Flat Bench Flye
A movement insulation designed to meet all the breast muscle fatigue. The elbows should be bent and kept under lock and key in this position. The handlebars must be brought to the body like you're hugging a big tree.
Incline Flye
The provision of FlyeMovement on an incline bench to focus more on the muscles of the upper chest.
Cable Flye
Using a cable machine can sometimes be cheaper than the cable to maintain constant tension on the pectoral muscle. The cable may be too low, medium or high can be adjusted to different angles of the Flye
Chest Dips
A great exercise for building body mass of the chest to lean your weight forward focus as much as possible.
Plan Printing
Not many people use this move, but it can really helpStrength in the bench press. The action is exactly the same bench, but on the floor. You will find that you are not under the bar, as you would in a bank - this is normal, and because the movement is used to help your strength in a critical point in common - the top half on the bench. Always better to use a helper with the move!
Chest Workouts
In fact, the breast is not the largest group of muscles of the body when the legs or back, for example, comparedbut it is large enough to allow sufficient recovery time then only need a specific training session per week is recommended. If you train three times a week, we recommend adding your triceps and shoulders in the same workout, or if you have more than once a week, you could be on his chest, the train itself.
Example of Chest Workouts
Heating operation
Machine Incline Press 3 x 10-12
Bench press 3 x 7-9
Dumbbell incline bench 3 x 8-10
Incline Flye 3 x 10-12
Push-up 5 sets to failure, 30-40Seconds rest between sets
O
Heating operation
Barbell bench press 4 x 8-10
Incline barbell bench 4 x 8-10
Dips 3 x failure (weight gain - no more than 15 reps)
Decline Smith Machine Press 3 x 10-12
Dumbbell Flye 3 x 12-14
Remember, supplements and nutrition
A quick note about supplements and nutrition, you should know by now that the training is only half the equation. Make sure you eat enough calories in the form of high-quality slow-releaseTo make carbohydrates, lean proteins and healthy fats that all your hard work pays in the gym. After training, nutrition is the key, and I would recommend fast release carbohydrates such as dextrose, creatine, protein and fast acting as the whey is consumed immediately after exercise. These can be found in many muscles and supplements size.
So now you have to do the knowledge and information to your training, or follow the examples of well-rounded. In both cases, you now have the power,some muscle build quality!
