Exercise for pectoral muscles

You want to pump up your body? Exercise for pectoral muscles

One of the main muscles that added beauty of the human figure are the pectoral muscles. The basic formula when dealing with chest muscles - perseverance, persistence and consistency. One of the most effective and known techniques is rod bench press (horizontal). This exercise is effective for increasing the mass and volume of the chest muscles. However, to achieve a clear relief and maximum results should be additional training in conjunction with zhimom rods, which are aimed at the individual beams each pectoral muscle. This article presents the most effective exercises.

Exercises for the chest muscles. Bench press barbell on an incline bench.

These exercises for pectoral muscles for men. Through this exercise, you will work great pecs, triceps, thoracic spine, deltoids, serratus anterior and pectoralis minor.

performance technique

Sitting on an inclined bench, the slope of which is usually 45-60 degrees, keep shirite neck on the shoulders.

Breathing air, lower the bar to the width of the clavicle.
to squeeze the bar as far as possible, until the hands are not straightened.
After the completion of these steps, you can exhale.

"Cross-over" or reduction of the upper blocks

This is a fairly well-known exercise. It is not particularly effective for the set mass and strength, but it is useful in working through the muscles of the upper chest. This exercise can be very useful when heating, it gives the muscles "banding" and relief. When performing this exercise to keep your back straight. If a little hunched over, will increase the burden on the chest muscle, thus relieving the others involved in the exercise. Similar exercises are also suitable for the chest muscles for the girls, if you lower the weight of the equipment.

performance technique

The correct starting position: stand up straight, feet apart, torso tilted forward, hand in hand to direct. Breathing in, lift cables so that your hands touch each other. After performing the movements you can exhale.

Exercise for pectoral muscles: the bench press or pushups Bench press is very rassprostranennym exercise, as well as the most effective way to set the mass of pectoral muscles, triceps and front delts. Bench press can be performed anywhere: at home, in the gym, on the street.

efficiency Pledge - correct technique.

performance technique

When performing back exercises should be flat. You can not bend, holding on straightened arms. This is the starting position. Further, bending too fast hands, lower your body down. Rectifies after chest or nose tip touches the floor. Pay special attention to the breath: moving down, breathe out, you move up - breath. Also worth noting is the correct location of the hands. From their position will depend on the load distribution and work different muscles. When placing the hands at shoulder width load is uniform. If your hands to push the broader shoulders, a large load will be in the thoracic and deltoids.