How to build chest muscles

How to build chest muscles?

Three facts about breasts, which thou knows not.

1. The highest probability of rupture of the thoracic muscles account for the age span from 20 to 30 years. The reason – the passionate ego! Most of these injuries occur during an attempt npp steroid to squeeze excessive weight lying in splendid isolation. Do not forget about through fear!

2. Strong chest muscles – one of the reasons stoop. Persistently training chest and forgetting the principle of a balanced training, you will sooner or later begin to look like an overinflated places Quasimodo. Shortened muscles of the chest will drive your shoulders, and loosening the muscles of the middle and upper back. To counteract this stretches the chest at the end of each work out and do not forget about the traction movements.

3. Coaching chest , you cultivate your press . Seriously! Breast – one of the first muscle , lose volume during breaks in employment. Just in real life you are practically doing movements like dumbbell bench press on an incline. A loss of any muscle always has a negative impact on the rate of basal metabolism and, as a consequence, the visibility of the notorious "animal" cubes.

Push-ups on the parallel bars.

Dips is an exercise for the chest muscles and triceps. Exit to the rack on the straight hands on the bars, then slowly descend as low as possible. From the bottom position climb back to the original strain and chest muscles at the top. In this exercise, the more you lean forward, the more a strain on the chest . Therefore try to direct foot forward and retract the thigh. Thus there is a shift of the center of gravity forward and the pectoral muscles get a heavy load.

BREEDING arms with dumbbells to the sides lying on a flat bench.

Lie back on a horizontal bench. Lift the dumbbells above him on the straight hands so that the palms were facing each other. Lower the dumbbells in a wide arc to the side as low as possible, feel the ultimate tensile pectoral muscles. Palm must constantly be facing each other. To reduce the load on the elbows, hands can be slightly bent. Completely stop the movement of the arms with dumbbells at a point below the level of the bench, stretched to the limit of the pectoral muscles . Then raise them in the same wide arc, trying not just to squeeze the dumbbells up, and as if you want someone to hug. Lifting dumbbells to the starting position, cut the pectoral muscles as much as possible, to give them an additional burden. So they will work even more intensively.

BREEDING arms with dumbbells to the sides lie on an inclined bench.

This exercise is performed as well as the breeding of hands with dumbbells in hand lying on a flat bench. The difference lies in the fact that you are lying on one side with a raised bench and your head is above the hips. Lie down on the bench. Dumbbells lift straight up, fully straighten your arms, palms facing each other. Lower the dumbbells to the sides in a wide arc, palms facing each other, elbows can be slightly bent. Lower the dumbbells as long as they do not fall below the level of the bench, it is good to stretch the pectoral muscles . For the same wide arc raise your hands up again, as if you hug someone. Do not reduce the dumbbells together and then squeeze them straight up. At the top of the pectoral muscles tense to maximize their cut.

Bench press on the horizontal bar.

Bench rod from a prone position on the bench, is a fundamental, very difficult exercise for the upper body. With it is possible to achieve growth, strength and muscle density, not only the chest muscles , and anterior deltoids and triceps. Lie on a horizontal bench so that his feet touched the floor for stability. The grip should be medium (the distance between your hands should be such that when lowering the bar to the chest forearm appeared aimed straight up, perpendicular to the floor). Remove the bar from the rack and hold it over the other in the straight hands. Slowly discontinuation of steroids lower the bar, constantly monitoring traffic, as long as it does not touch your body at a point slightly below the pectoral muscles . To the chest muscles involved completely, elbows during the exercise are directed to the sides. At this point, the bar must stop completely. Again lift the barbell up to full extension hand.

Bench press on an incline bench.

Lie down on your back on an incline bench. Raise your hands and grasp the neck rod average grip. Remove the bar from the rack and hold it straight above his head on a fully straightened arms. Lower the bar to the top of the pectoral muscles , stop for a moment, and then lift it up to the starting position. When operating on an incline bench is extremely important to find a optimal position of the bar, otherwise it will go too far ahead. Well, if in the period of development of this exercise you will insure a partner.

Bench with tilted head DOWN.

Set the bench at an angle of 30-45 degrees. Take on the bench position lying upside down, move your feet under the rollers for stability. Take a neck grip slightly wider than shoulder width and remove the bar from the racks. Breathe in, hold your breath and begin to slowly lower the bar. At the lowest point of the elbow should be "watch" is strictly in hand. Just before touching the neck chest push the bar upwards powerful controlled effort. When the bar is in the upper amplitude point, exhale. Lowering and lifting are carried out continuously, without pauses. At the top do not delay, immediately begin to lower the bar.

PUSHUPS.

Put your feet together and your hands slightly wider than shoulder width and arranged housing in line with the feet. Bending the hand goes down, touching the breasts of sex, but not the knees or stomach.