Study of breast forms
Breast shape depends on the inclination body during exercise, and the width of the Hands. The best exercises for the lower part of the chest – dips and bench press the bar with a reverse slope to verhney- bench dumbbell or barbell on the bench with a slope of 45 degrees.
Breast Center worked out using dumbbells breeding or spreading room simulator “butterfly”, as well as performing a bench press close grip. The outer part of the breast, the most massive, worked out the classic bench press with dumbbells or a barbell.
The program for the development of the chest muscles
Since breast – more muscle mass it is easy to increase training with the constant growth of operating weight. Effective methods of negative repetitions when you are helping to raise the bar, but you omit it themselves, as well as failure to achieve technique and Pumping.
In simplified form, the program of training for the muscles of the chest novice can look like this:
Dips – 2 sets and max. the number of repetitions.
Bench press – 4 sets of 10 repetitions.
Dumbbell bench press on an incline bench – 4 sets of 10 repetitions.
Breeding hands with dumbbells lying – 4 sets of 12 repetitions.
Best start and end of training
Before you start strength training is important to warm up the pectoral muscles – it will suit mahi light dumbbells and various extensions. In addition, follow the first approach exercises with 30-40% of the normal operating weight, gradually increasing the weight of the barbell or dumbbells.
As a warm-up better to use push-ups or bench, as the first strength exercise – bench press or dumbbell bench press. At the end of a workout is better to use sets with more repetitions, the wiring on the blocks or in the simulator.
Exercise pectoral muscles – one of the favorite exercises of bodybuilders, since these muscles attract attention of others. The main secret of the art of pumping the chest – the steady progress working scales, correct technique and a variety of exercises.