Let's start first by explaining the anatomy of the chest. Not at all difficult, and not much to describe. Once you understand how breast built, will be much easier to visualize and create your training programs for the city.
Chest are composed of two muscles:
Pectorials major and pectorials minor.
Chest associated with the upper arm where the shoulder joint. They then continue forward, and come from the sternum. Pectorials Major is connected to the front of the body, chest. Pectorials Minor lies just below pectorials major. He comes from the ribs and connects with the "scapula".
Pectorials major drives elbows's body, while pectorials minor moves shoulders forward. This mutual movement, describes how the movement works in the performing horse-press exercise.
As mentioned, when you understand how breast function, it is easier to visualize how muscle fibers contract at each iteration and series. When you have a good mind-muscle connection, you get more from each repetition. Many people put great weight that can not control and end up
Chest are composed of two muscles:
Pectorials major and pectorials minor.
Chest associated with the upper arm where the shoulder joint. They then continue forward, and come from the sternum. Pectorials Major is connected to the front of the body, chest. Pectorials Minor lies just below pectorials major. He comes from the ribs and connects with the "scapula".
Pectorials major drives elbows's body, while pectorials minor moves shoulders forward. This mutual movement, describes how the movement works in the performing horse-press exercise.
As mentioned, when you understand how breast function, it is easier to visualize how muscle fibers contract at each iteration and series. When you have a good mind-muscle connection, you get more from each repetition. Many people put great weight that can not control and end up
Different parts of the chest muscles
When exercising the chest, you have 3 parts that need to shoot properly with different exercises, upper, middle and lower chest.
Upper chest is usually the least developed part of most vezhbachi. The best exercise to hit this part of the chest is thrust rod with hair bench. For this exercise you can adjust the bench according to your needs, and how you feel works best for you. Most vezhbachi sets the position angle of 45 degrees, but it is best to try several angles and see which works best for you. If you feel the exercise more towards the middle of the chest, then the angle is too small and you feel like exercise to practice on a flat bench. Conversely, if you feel the exercise more on your shoulders, then the angle is too high and should decrease.
Middle of the chest is the most famous pogoduvan with exercise builds horse-Press. Almost all vezhbachi, whether beginners or the advanced level, do this exercise (unless you are injured, you are able to work or do not know why you're in the gym). Many in the gym trying to impresiraat other using heavy weights on this exercise, and nearly half of them perform the exercise incorrectly, leading to serious injuries. One of the most famous sentences in each gym is next - "How to raise your horse?". Usually this question is posed by the side of those above who improperly conducted the exercise. It is important to note - No matter how the horse-pulls news, leave your ego at the door in the gym; koncentirajte get it to feel the exercise using proper form. Another good exercise that hits the middle of the chest, rather than using weight, sklekovite. They are a great choice if you can not train in the gym or want to heat or tires.
The lower part of chest najzapostavuvaniot chest. When you view one of the best developed city in bodybuilding, what you notice is that the upper and the lower part of breast evenly developed and completed. If at any vezhbach development of the lower chest is lagging, you will notice density in the upper part, but the part below the middle of the chest they are flat and have it zaoblenost in the lower part. Using exercises such as counter-haired bench, and the collapse of the loom will help you develop lower chest.
When exercising the chest, you have 3 parts that need to shoot properly with different exercises, upper, middle and lower chest.
Upper chest is usually the least developed part of most vezhbachi. The best exercise to hit this part of the chest is thrust rod with hair bench. For this exercise you can adjust the bench according to your needs, and how you feel works best for you. Most vezhbachi sets the position angle of 45 degrees, but it is best to try several angles and see which works best for you. If you feel the exercise more towards the middle of the chest, then the angle is too small and you feel like exercise to practice on a flat bench. Conversely, if you feel the exercise more on your shoulders, then the angle is too high and should decrease.
Middle of the chest is the most famous pogoduvan with exercise builds horse-Press. Almost all vezhbachi, whether beginners or the advanced level, do this exercise (unless you are injured, you are able to work or do not know why you're in the gym). Many in the gym trying to impresiraat other using heavy weights on this exercise, and nearly half of them perform the exercise incorrectly, leading to serious injuries. One of the most famous sentences in each gym is next - "How to raise your horse?". Usually this question is posed by the side of those above who improperly conducted the exercise. It is important to note - No matter how the horse-pulls news, leave your ego at the door in the gym; koncentirajte get it to feel the exercise using proper form. Another good exercise that hits the middle of the chest, rather than using weight, sklekovite. They are a great choice if you can not train in the gym or want to heat or tires.
The lower part of chest najzapostavuvaniot chest. When you view one of the best developed city in bodybuilding, what you notice is that the upper and the lower part of breast evenly developed and completed. If at any vezhbach development of the lower chest is lagging, you will notice density in the upper part, but the part below the middle of the chest they are flat and have it zaoblenost in the lower part. Using exercises such as counter-haired bench, and the collapse of the loom will help you develop lower chest.
Exercises for the chest
Streight bench press
Benchpress with dumbbels
Incline Bench press
Incline bench with dumbbels
Decline benchpress
Decline bench press with dumbbels
Flying with one handed dumbbells on a flat bench
Flying with one handed dumbbell incline bench
Flying with the dumbbells on decline Bench
Streight bench press Smith machine
incline bench press Smith machine
decline bench press Smith machine
Peck Deck
Yield with cables machine
Push-ups with its own weight
Push-ups with added weight
Dips with its own weight
Dips With adding weight
Pullover
Training programs for building to building muscle mass
Training # 1
1 .Incline Bench press - 3 series, 8 to 12 repetitions (P)
2.Streight bench press - 3 series, 8 to 12 P.
3.Decline bench press - 3 series, 8 to 12 P.
The fourth Flying a one handed dumbbell Incline bench - 3 series, 15 P
The fifth Flying with the dumbbells handed a straight bench - 3 series, 15 P
Training # 2
1 .Incline with a one handed dumbbells - 3 series, 8 to 12 P.
The second Streight bench with dumbbels, 3 series, 8 to 12 P.
The third decline bench with dummbels - 3 series, 8 to 12 P.
The fourth Yield with cables machine - 3 series, 15 P
Training # 3
Incline bench with dumbbels - 3 series, 8 to 12 P.
Streight bench with dummbels - 3 series, 8 to 12 P.
Dips with its own weight - 3 series, 8 to 12 P.
The fourth Flying a one handed dumbbell Incline bench - 3 series, 15 P
Training # 4 (training its own weight)
First Push-ups with their own weight stability ball - 5 series, 8 to 12 P.
The second Push-ups with their own weight - 5 series, 8 to 12 P.
The third Dips with its own weight - 5 series, 8 to 12 P.
Training # 5 (Training Smith Machine)
1. Incliner bench Smith machine - 5 series, 8 to 12 P.
The second Streigth Bench - 5 Series, 8 to 12 P.
The third decline bench - 5 Series, 8 to 12 P.
Conclusion:
The important thing is to focus on your muscle-mind connection. You can feel each repetition as your chest muscles working. If you feel the exercise, then you probably do not perform properly or use a weight that is too large for you and you can not control.
Make sure you strike any part of the chest equally (unless you have a chest which you behind in comparison with other parts, and need more to work on that part). Focus mostly on movements thrust for your upper, middle and lower chest. Then turn movements shaping as flight handed dumbbells to complete your training chest.
Streight bench press
Benchpress with dumbbels
Incline Bench press
Incline bench with dumbbels
Decline benchpress
Decline bench press with dumbbels
Flying with one handed dumbbells on a flat bench
Flying with one handed dumbbell incline bench
Flying with the dumbbells on decline Bench
Streight bench press Smith machine
incline bench press Smith machine
decline bench press Smith machine
Peck Deck
Yield with cables machine
Push-ups with its own weight
Push-ups with added weight
Dips with its own weight
Dips With adding weight
Pullover
Training programs for building to building muscle mass
Training # 1
1 .Incline Bench press - 3 series, 8 to 12 repetitions (P)
2.Streight bench press - 3 series, 8 to 12 P.
3.Decline bench press - 3 series, 8 to 12 P.
The fourth Flying a one handed dumbbell Incline bench - 3 series, 15 P
The fifth Flying with the dumbbells handed a straight bench - 3 series, 15 P
Training # 2
1 .Incline with a one handed dumbbells - 3 series, 8 to 12 P.
The second Streight bench with dumbbels, 3 series, 8 to 12 P.
The third decline bench with dummbels - 3 series, 8 to 12 P.
The fourth Yield with cables machine - 3 series, 15 P
Training # 3
Incline bench with dumbbels - 3 series, 8 to 12 P.
Streight bench with dummbels - 3 series, 8 to 12 P.
Dips with its own weight - 3 series, 8 to 12 P.
The fourth Flying a one handed dumbbell Incline bench - 3 series, 15 P
Training # 4 (training its own weight)
First Push-ups with their own weight stability ball - 5 series, 8 to 12 P.
The second Push-ups with their own weight - 5 series, 8 to 12 P.
The third Dips with its own weight - 5 series, 8 to 12 P.
Training # 5 (Training Smith Machine)
1. Incliner bench Smith machine - 5 series, 8 to 12 P.
The second Streigth Bench - 5 Series, 8 to 12 P.
The third decline bench - 5 Series, 8 to 12 P.
Conclusion:
The important thing is to focus on your muscle-mind connection. You can feel each repetition as your chest muscles working. If you feel the exercise, then you probably do not perform properly or use a weight that is too large for you and you can not control.
Make sure you strike any part of the chest equally (unless you have a chest which you behind in comparison with other parts, and need more to work on that part). Focus mostly on movements thrust for your upper, middle and lower chest. Then turn movements shaping as flight handed dumbbells to complete your training chest.
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