How to swing your chest?

Many are wondering about how to properly pump the body. Undoubtedly, you need to train all kinds of muscles for this. The pumped breast is one of the most important components of the athletic build, its muscles, together with the muscles of the hands, are the most "noticeable". This is not only an external decoration, but a must for any bodybuilder. After all, the main function of the muscles of the chest is the reduction of the shoulders and arms in front of the trunk. So, the training of this part of the body can not be neglected. How to swing your chest? This issue will be covered in this article.

To give the breast a courageous outline, to increase its volume and weight, complex training with various exercises for different types of pectoral muscles is necessary. In addition, training should be approached correctly. All the muscles of the chest should be pumped evenly. So, it's worth remembering one thing: without bench press you just can not do. This is one of the most important exercises. So, we are directly approaching the question of how to swing the chest in order to achieve the maximum and, as soon as possible, the soonest possible result.

You need to start with a set of basic exercises. This bench press on a vertical or horizontal bench, the dilution to the hand with dumbbells, as well as push-ups with an emphasis on parallel bars. So, consider the first exercise of all the above.

How to swing the chest with the bench press lying? There are several types of performing this exercise, in particular, on a horizontal and inclined bench. Consider the first option. Lie on your back in such a way that your feet touch the floor. This is necessary for a sustainable situation. Take the bar with an average grip, taking it off the counter, slowly lower it until it touches your chest. In this case, point your elbows to the sides. Then raise your hands, holding the projectile, until they are fully straightened. Repeat this cycle as much as you can, but do not overdo it. Exercise promotes the development of not only the muscles of the chest, but also the triceps, and the front deltoids. You need to start with him.

Now we will consider how to swing the chest with the barbell press from the lying position on the raised Or a tilted bench. Take the starting position by taking the middle snatch shell for the neck. Take the bar from the stand and hold it directly over your head, straightening your arms. Slowly lower down to the chest, bending your elbows, and stop for a moment. Then again completely straighten your arms, lifting the bar above your head. This exercise is more difficult than bench press from a horizontal position, but also trains the body more intensively. Useful for the front deltoid and upper chest muscles.

Bench press can also be performed with dumbbells, not necessarily only with a barbell. Lay down on a bench and bend your legs so that your feet rest on the bench. Take dumbbells, keeping them in straight hands. The palms are pointed forward. Lower them low, as far as you can, keeping it on the same level. You should feel the maximum stretching of the muscles of your chest. Raise dumbbells, straightening your hands completely, directing them strictly upwards. Keep your hands in parallel.

The bench press on the tilted bench is carried out exactly the same way, while dumbbells need to be lifted directly above the head. If you are not physically weak at all and are familiar with bodybuilding, you can take shells weighing approximately 50 kg and perform four approaches for 8-10 repetitions.

To increase the mass of pectoral muscles, you need to perform from the prone position the dilution of hands with dumbbells. Lie on your back on the bench. Pick up the dumbbells in front of you. Do not bend your hands very much, lower them as low as possible, describing them with a wide arc. You should feel the stretching of the muscles to the limit. The hands do not have to be kept strictly in a straight position, to avoid injury they can be slightly bent. Stretching the pectoral muscles to the limit, again raise the dumbbells, having made the same circular motion.

After completing these exercises, try to make "pullovers". This will increase your nursing Cell and develop the corresponding muscle groups. To perform this exercise, you will have to lie not along the bench, but across, so that the shoulders rest on it. Then take the dumbbells and lift them over the chest. Holding it from the bottom of the upper disc, slowly lower the head. You should feel how the muscles of your chest stretch. Omitting the head of the dumbbell, simultaneously lower it below the pelvis. Then lift it along the same path. Repeat this cycle a few more times.

The exercises suggested above are not yet a training program for pectoral muscles. But they may well fit into it, and, in addition, they are basic.