Archive for the ‘Chest Exercises’ Category
Lifting weights does not require any higher degree, but some basic knowledge about the underlying anatomy and biomechanics involved to increase the capabilities of muscles. The muscle that we tend to admire and to which we refer when we speak of the chest called the pectoralis major.
These muscles like a fan, one on each side, are provided under the clavicle (upper) side and the sternum (lower portion) and then converge on a common insertion into the humerus. When contracted, cause an adduction horizontal (with which the arm is contracted toward the chest into the midline of the body), as internal rotation of the humerus. Situated beneath the pectoralis minor works with the pectoralis major and is applied together with its older brother.
Working the pecs when fresh means you must allow time for recovery between each workout. Usually admits that must be exercised in three to six days, to the extent that they are forced to work with a certain intensity and sufficient volume. Read the rest of this entry »
No one sounds weird to say that one of the most widely muscles worked by all professional bodybuilders and not the chest. Like everything else, within the chest exercises, there are some who are practitioners and others who could be described as complementary.
Within the former, today we will emphasize the upper press. This exercise is to provide some mass on top of the pectoral, together with a wide neck shirt will delight in the pool or beach.
Press upper bar:
Although as many as you may know, there is the top press with dumbbells. But today we go to the most basic core, the bar. First, there ensure the inclination of the bank on which we lay. It will be about 45 degrees. Generally, the banks are fixed inclination. The bar is long and wide grip beyond shoulder width. Read the rest of this entry »
The bench press is incline chest exercise for the very intense. This exercise can leave the chest exhausted, but you’ll get incredible results. Personally it is one of the favorite exercises to do and we all believe that the bench press is one of best exercises for the chest and one of the most fun.
To do incline bench press lie on an incline bench between 30 and 45 degrees, weight benches normally have to choose between these two inclinations, spread your legs and supports the soles of the feet on the ground. Your body should be attached to the bank, hips, back, shoulders and head firmly against the bank. Read the rest of this entry »
Some muscle groups require special techniques to bring them to the stress caused by their hypertrophy. Of course some grow more than others and with less effort, but this is due to genetic factors. Here are some tips to get those pectorals that are so eager to grow its volume considerably. Below we give some tips so that they get these pectorals wishing to both and its volume grow significantly.
Tips for a good chest:
Do not train your chest more than 2 times a week, some people want “more” for bodybuilding, but the term “more” does not always mean results. Your muscles grow during the period of rest and not during training. Also you should never train the same muscle group if we were still feeling pain or feel that you are not fully recovered, otherwise you will just lose muscle mass training a muscle to insist in recovery.
Apply techniques to increase the training intensity. A very good technique to increase the intensity is not drop-sets, for example, do 12 reps with maximum possible load on the flat bench press and then lose 50% of the load and make the most of repetitions without rest, this will ensure a increased recruitment of muscle fibers which helps hypertrophy. Read the rest of this entry »