BASIC EXERCISES OF BREAST




T is a matter of getting a dense and prominent chest, using all the basic exercises we have available, although it is not always necessary to start with the classic bench press, naturally one of the best.
The best way to get muscle mass is through basic and heavy movements, so you can choose 3 or 4 exercises and do 3 or 4 sets of 10 repetitions. Remember that the body adapts quickly and we must change the routine frequently, be it the order of the exercises or these.
Now let's explain how to perform some of the best chest exercises.
Press inclined with dumbbell

Press inclined with dumbbell. Excellent exercise for the upper chest. When using dumbbells you can stretch better in the initial position of the movement and contract higher. Being able to move the weight over an upper range of travel can recruit more muscle fibers, which will translate into greater progress.
Execution
Grab a pair of dumbbells and lie on a sloping bench
To achieve a complete shrinkage and prevent the shoulders from getting involved in the movement, use a palm grip inward.
Keeping the elbows in a natural position and the forearms perpendicular to the ground, begin to raise the dumbbells. Rosales just up while tightening the chest to the top.
After a pause of a second, slowly lower the weights to the starting point and repeat the movement.
Uses a wide range of travel.
Banking press
Grandfather of all chest exercises. Perhaps the most used in all the history of the weights, and with good reasons. It puts us in a position from where we can exert a lot of strength, which allows us to lift more pounds and stimulate greater muscle development.
The only problem is that many people do this exercise incorrectly. If your goal is to develop the chest and prevent injuries, take the time to learn the best techniques before moving to large kilos.
Execution
Lie on a flat bench, keeping shoulders and hips glued to the back and flat feet on the floor throughout the exercise.
Use a grip slightly greater than the width of the shoulders, pull the bar from the support and hold it directly above the chest. Take a breath and lightly arch your back as you lower your weight.
Lower the bar tightly until it touches the bottom of the chest.
Stop for a moment below and force the ascent to the starting point as you expel the air. Press down hard and repeat as necessary.
Openings on flat bench
Work the chest in a stretching position; That is, we feel the maximum tension when the arms are stretched to the sides. Dumbbell openings, such as pulley crosses, are excellent for finishing the chest.
  • Grab a pair of dumbbells of moderate weight, and lie down on the bench.
  • It begins with arms fully stretched over the chest, with the palms of the hands looking between them.
  • Slowly lower the weight by stretching the arms to each side. Keep elbows slightly bent throughout the exercise. Keep going down until you feel a good stretch in the chest.
  • Be careful when doing this exercise: do not let your style become incorrect, and do not lower your weight to a position that stretches you too much.
  • After reaching the point of stretching, return the dumbbells to the initial position by contracting the chest muscles. When you get up, press a moment and repeat the movement.

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