Not that we do not like to train everything in our split (yes, even the legs), but there is nothing like a breast day. Combine a prominent muscle group that is developing fast, with the urge to sit back and push a heavy weight, and you have a fun day in the gym.
Still, we can all use so much advice and energy to guide how we can tailor our pecs to their true potential. Here are these five tips come into play. They cover everything from the best way to start training (tip: it does not work), to unique exercises that you may never have heard of. Armed with these tips, your breast training should be more effective than ever.
Start with a Fly, Not a Press
Starting breast exercise with a press appears intuitive and often becomes a habit. The thing is, flying is more useful at first. Flyes provides deep stretch at the bottom and high-quality contraction at the top, and the concentration required to maintain the shape immediately activates the connection between the mind and muscles.
This isolation movement also draws a lot of blood into the muscle that fills the pump. Whatever you should do for a fly as well as any variation works, from dumbbells in every corner of the bench, to cables, to a TRX suspension trainer, to the pec-deck machine.
Svend Press: This exercise is not about weight. It's about squeezing your arms together and forcing your pectoral muscles together while squeezing your hands together. In this sense, go light; Do not try 45s or even 10s, but start with 2-1 / 2- or 5-pound plates until you feel a contraction from the outer half of the chest to the middle of the chest at each repetition. As a starting point, try 5-8 reps for 2-3 sets, hold the contraction for 10 seconds, and then extend that time over the following weeks and months.
Bodyweight Fly: This exercise will rock your chest and your core. You will need some floor space and dumbbells or dumbbells to turn the plates. If you do not have access to them, use sliding washers or towels on a smooth floor.
Start with your hands on the dumbbells or dumbbells (or slices or towels) in a push-up position Then slowly let them roll to the sides as you lower your upper body to the floor. As you get as deep as possible, reverse the movement and bend your pecs to stay in control of your ascent and descent.
. 2 Press at Many Angles
The breast will develop exactly as you stimulate it. Precisely for this reason, so many people are doing nothing more than doing the shallow bench, with thick middle chestwoods and flat chestwoods. It is a bad look, but it can be easily corrected by a uniform dose of tilt and incline presses.
If you work with a typical adjustable bench, you have more options than you might expect, with each click higher or lower giving you a new angle of view. (The difference between a 45-degree and a 30-degree gradient is important for muscle fiber stimulation.) When you adjust the bank, you must consider one factor: the higher the angle, the stronger the front fires. To focus on the pectoral muscles, pull down your shoulder blades and extend your chest while doing the rep.
Beyond the typical incline, the flat dumbbell and dumbbell -Prices, you will find here A unique variant to consider:
One-armed dumbbell press with flat arms: The typical press includes both arms, so you can carry more weight. Of course this is a good thing, but also one-sided presses (ie one-armed presses) have their value. Pushing one arm after the other compensates for the development between a stronger and a weaker side, and also changes the muscles of the muscles (which means more general stimulation). As a bonus, if you also employ the press in isolation with your core.
To begin this exercise, hold two dumbbells in the lower position and then perform the reps arm by arm. Either switch arms with each repetition, or perform all your reps per set for one arm, and then switch to the other arm.
. 3 Hold onto it to hit it
Reruns usually set a cadence by keeping the weight constantly at a steady pace. With peak contraction, you can also take a second break – or get a little crazier and perform isometric holds. Stop contraction for 15-30 seconds. If you're totally crazy, just hold on until you can not hold yourself any longer.
When you make the Isometric Iron Cross, you can be severely punished. Perform cable transitions as usual. Bring the arms back to the top position at the end of the set, loosen the handle on the handles and count to five. Now tighten your grip firmly, pull the handles down and hold them there for as long as possible. Just leave enough energy in the tank to be able to return to the starting position without the weights falling onto the stacks.
. 4 Get the Weight of Your Own Body Working
Push-up and dip are basic steps that do not limit their effectiveness. Either you do a great workout or finisher, and with some changes they can become extremely intense. Consider pushups: You can lift your feet up on a step or bench to accentuate the upper halves of the chest, or put your hands on a step or bench, with your feet lying on the floor to hit the lower pectoral muscles. To create resistance, wear a weighted vest or wind a resistance band around your back while holding the ends in each hand.
During a replay, you can also play at tempo, slow down, or make explosive ups, a technique in which this happens your hands leave the ground (much like a clap-push-up). You can even do several styles at once in a set of devster devil sets: Start doing push-ups with your feet to failure, then lower your feet and do normal push-ups. If you fail again, place your knees on the ground and try to get a few repetitions. Finally, get up, lean against a wall, and walk until you can not walk.
Another finishing option? If you are bored with regular lounge chairs, the following alternative will help you dial in your pecs:
Clock Push-Up: Perform a traditional lounge chair, then turn your body clockwise to the right with the hip as a fulcrum. Do another push-up and turn it again. If you start at 12 o'clock on a clock, the next position is 1, then 2, and so on, until you completely turn around and point in the same direction that you started. For an extra challenge, you "hop" your body into position every time. In the second round, go counterclockwise and turn left instead of right with each repetition.
When it comes to dips, aim for the chest by leaning forward rather than holding your upper body straight up and down. this affects the triceps more than the chest. Once you become familiar with bodyweight immersion, you start to gain weight. You can either use a weighted vest or a diving belt with plates attached or crunchy and hang a few chains around your neck.
. 5 Take a giant leap
Sometimes the party maxim "the more, the merrier" also applies to breast training. By this we mean putting two or more exercises together, back to back, without a break. Abel Albonetti, a MuscleTech-sponsored athlete and Team Bodybuilding.com member, believes in this approach and is known to include a superset and a triset as part of his routine.
Abel Abonetti's Combo Workout
The Triset comes last in his chest workout. It's about giving the torch to the surviving muscles. Albonetti performs the crossover to absolute failure, then immediately switches to the stationary cable press – which is a bit easier – and fails again. Finally, he puts his feet on a bench and does push-ups until he can not get a full rep. After the last push-up he rested 45 seconds, then runs the Triset again and repeats it seven times. Do not feel so bad if you do not even get a push-up on the last set – or even get up off the floor. This triset is a murderer.