Does your chest like a light sheet of plywood in place of the mountain of muscle that you’ve always wanted? Did you spend many hours on the bench press without size gains? Have you started thinking you were simply not designed to have a big chest? And there’s bad.
I can not promise that you will always have the heart of the great Arnold Schwarzenegger, but I can promise you that you can make a difference in your chest and put a little wider than it is ready for anything, listen to me.
In the next article, I will discuss the anatomy of the chest, its function, its location on the body, and exercises for each area of the chest. Finally, and what you expect, I will include 5 of my favorite training to help make the chest flat slabs of muscle mass. Moreover, I would recommend HGH dosage for muscle gain to all my readers if they are interested in getting in shape in a short span of time.
Chest anatomy
The chest is composed of two muscles that work together to make the function of the chest. The muscle is the pectoralis major and pectoralis minor. Basically, the pectoralis minor is directly under the pectoralis major muscle.
You are here:
Top of the clavicle, sternum and inserted into the armpit (Humor).
Function
Three different functions:
Pitching sidearm
Bring your arms up and down at your sides
movement of the arm Snatch
Exercises:
Bench press and flies.
pointers construction Chest
Although the chest is composed of a single muscle mass, must be brought only if it divides into 3 parts. The best upper, middle, and lower chest are encouraged to change the angle from which you run the exercise.
The upper chest is the best stimulus of the exercise performed on a bench in the 30-45% slope. For example, a bar and incline bench press with dumbbells or free weight exercises are great to fly slopes of the upper chest.
The chest is the best way to relaunch exercises performed on a flat bench. For example, a bar and flat bench press with dumbbells or free weights are great exercises for a half flat chest.
The bottom of the chest is the most stimulating exercise performed on a bench down 30-45%. For example, barflies and lying down with dumbbells or free weight exercises are very minor drooping chests.
Meeting all areas of the chest to better serve the cause of depression (4-6) or moderate (8-12) will rep. Rarely, I will include higher ranges representative for beginners, and I think the heavier weight helps build a stronger foundation that beginners need. I also think that free weights should be the overall approach at the beginning, especially if the chest is a weak point for you. free weights to develop chest much better than the machines in my opinion.
Now that you understand your chest muscles, their function, location, and extent of redundancy needed to stimulate, we’ll give you some exercises to help build your chest.
All exercises should be carried out entirely because of bad taste or habits you know you will continue and will result in a lack of progress, or even worse injuries in the future. Many, if not all exercises back to you. So make sure you use the worksheet on Bodybuilding.com to help with your form.
5 of my favorite building chest workout
- Day chest-high:
- Barbell Incline Bench Press: 3 sets of 4-6 reps
- incline dumbbell bench press: 3 sets of 8 repetitions
- Incline Dumbbell: 3 sets of 8-12 repetitions
- Pectoral *: 3 sets of 12 repetitions
- The reduction of the exercise should take 5-10 seconds
- Obtain a copy of the upper chest exercises.
- PDF to prin
- Half-day in the chest:
- Flat Barbell Bench Press: 3 sets of 4-6 reps
- Dumbbell flat bench press: 3 sets of 8 repetitions
- Dumbbell flat: 3 sets of 8-12 repetitions
- Pectoral *: 3 sets of 12 repetitions
- * Part of te decline of the exercise should take about 5-10 seconds.
- Obtain a copy of the chest exercises East.
- PDF to print
- Lower chest of the Day:
- Decline Barbell Bench Press: 3 sets of 4-6 reps
- Decline Dumbbell Bench Press: 3 sets of 8 repetitions
- Decline Dumbbell: 3 sets of 8-12 reps
- Pectoral *: 3 sets of 12 repetitions
- * Part of the decline of the exercise should take about 5-10 seconds.
- Get a print at the bottom of the chest exercises.
- PDF to print
- Barbell Strength Day:
- Flat Barbell Bench Press: 3 sets of 4-6 reps
- Barbell Incline Bench Press: 3 sets of 4-6 reps
- Decline Barbell Bench Press: 3 sets of 4-6 reps
- Dips – Chest Version: 3 sets of 8-12 reps
- Getting a printing force exercises dumbbells.
- PDF to print
- Size dumbbell Day:
- Dumbbell incline bench press: 3 sets of 8-12 repetitions
- Decline Dumbbell Bench Press: 3 sets of 8-12 repetitions
- Dumbbell flat bench press: 3 sets 8-12 repetitions
- Dips – Chest Version: 3 sets of 8-12 repetitions
These five exercises that I use today to help increase my chest that has been a weak point for me since my shoulder surgery in 2005. Yes, I use more weight than when I started, but the basic training dumbbells are the best to put on muscle mass, bulk density in the chest you’ve always wanted.
Conclusion
I want you to choose one of the previous years and use it for 4-6 weeks trying to increase the weight of each workout (do not use the perfect form), then turn to a practice session different training chest and repeat the process.
Now comes the fun part: “A time for manufacture in the chest.” You have your knowledge and training are organized for you ” Just Go Lift.”
