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Build a larger chest with this four-week program



If you really want a showy superhero physique, then you need a torn, chiseled chest. Few body parts are so important to your body. A big, strong set of pecs will make your waist look slimmer and give the top of your torso an unmistakable size. And no matter what you wear, whether T-shirt, sweater or suit, your chest curves slightly noticeably.

The construction of this large chest completes your entire physique. The exercises that attack your chest (think of bench presses and flies) also attack your shoulders and help train more of your V-Taper. And they also stimulate your triceps and give depth to your arms.

But the big chest you always wanted was not built in one day, and it was not built over and over again with the same repetitive exercises. It takes time and an intelligent program to create the perfect breast ̵

1; and this is exactly where this four-week program comes in.

I have developed for you a program that avoids two of the most common mistakes regarding the breast development. First of all, you can not go to the gym and just do all the bench press known to man – barbell presses, dumbbell presses, helical presses, and more. This is a recipe to hurt yourself as it puts a lot of strain on the shoulder point. Instead, you need a balance of training variety, volume and intensity. That's what you get with this explosion in the chest.

And secondly, you can not expect a superhero list to appear one day (unless you were bitten by a radioactive spider). It takes time to build serious, properly shaped muscle, and that's exactly what you want for your breast. Stick to this program for four weeks and do not deviate from it. You will then receive the desired results.

A Brief Anatomy Lesson

Before we begin the program, we should first understand how your breast works. Your breast actually has two muscle heads, each with similar but different responsibilities. First, there is the clavicle head, which is essentially your upper chest (and it's the mass area that every guy works for). Then there's the sternal head, essentially your lower chest.

Your biggest challenge in building your chest will be this clavicle head; It is often difficult to aim. Weirding presses seem to be the simple answer, but they do not work for everyone. Our workaround; Some front-raise exercises because the collarbone head supports part of this shoulder action.

The sternal head is the larger head of your chest. Key to Development: Get a complete contraction of all your printing presses. The head is very active when it comes to turning the humerus towards the torso.

Things to Consider

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Not only bench presses and pushups are performed in this workout, but to achieve the desired breast size, you need several variables

Intensity

This is not as easy as running 3 sets of 10 reps for an exercise or 3 sets of 12 reps. You will need to go through this training. Do not exceed the muscle fatigue threshold Generally, throughout your workout Make sure the last three reps in each set are a challenge, and if you do 10 reps and effortlessly repackage the bar, you'll have a harder time k . Can you have to work a little bit force traini ng sometimes difficult. Effort will be the main driver of change.

Joint stress

Joint stress is often the forgotten factor in a workout plan, but it's also the only thing that can hold you back the most. Exercise too often or in the wrong direction, and you will be stuck on the sidelines due to shoulder and elbow injuries. So you need to create a program that provides a lot of rest and keeps your joints from limiting your muscles' growth.

Other Training

Yes, you want a big bench press, but not only can you exercise your chest. You have to train other parts of the body; This will help you avoid injury, build muscle and make your breast grow! So, doing exercises that affect your chest, but also many other muscles, a few days a week.

Training

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With this program, you work out four days a week Training on Day 1 on the first day of training Train your legs immediately afterwards Make a rest day on the third day of training, then do our day 2 workout Rest or train the legs the next day, then do day 3 workout, rest for the rest of the week.

Day 1

Neutral Grip Rest Push

Lie on a bench and hold the dumbbells directly over your shoulders inside inches from your chest. Press up again. This is 1 repetition. Do 4 sets of 6 and work to train as hard as possible. 90 second break between sets.

Cable Chest Fly

Stand in the middle of a cable machine and grasp a handle with both feet in each hand. Hang your hips slightly forward and hold on to your core. Pull the cables towards each other as if you were hugging a tree. Pause, squeeze your chest and return to the start. This is 1 repetition. Make 4 sets of 10. After each set of flies, immediately make a set of 8 push-ups. Rest 90 seconds after each pushups.

Pull-up

Hang on a chin-up bar with an overhand grip slightly wider than shoulder width. Squeeze your shoulder blades. Pull your chest to the crossbar, press on top of each repetition and then lower it with control. This is 1 repetition. do 4 sets of 8; Rest for 90 seconds after each set.

Dumbbell Row


3 sets of 12 reps per arm. Rest 90 seconds after each set.

Triceps Print

Grab a rope or a pole attached to a cable column. Tighten your torso and glutes and keep your torso upright. Keep your elbows at your sides. Just move your elbows, push the bar or rope down and stretch your arms. Pause; slowly return to the start. This is 1 repetition. Do 3 sets of 15. Pause 60 seconds between each set.

Push-up plank

Set up on a push-up position; Tighten your core and buttock muscles. Look at the floor. Hold this position for 60 seconds. Make 3 sets; Pause of 60 seconds each.

Day 2

Dumbbell Shoulder Press

Make 3 sets of 12 reps. Rest 90 seconds after each set.

Frontal Elevation

Hold two light dumbbells on your sides, core and buttocks. Squeeze your shoulder blades. Just move the dumbbells by the shoulders and keep your thumbs up until your wrists and shoulders are almost parallel. Bend your elbows slightly. Pause, then back to the start. This is 1 repetition. Do 3 sets of 10 and rest 90 seconds after each set.

Supinated Grip Cable Chest Press

Stand in the middle of a cable and with both hands grasp a grip and elbow close to your body. Swing slightly forward at the waist; tighten your core. Hold your palms against the chest and push the cables forward. Return to the beginning. this is 1 rep. Do 4 sets of 10 reps each and wait 90 seconds.

Cable set

Set up in a cable array station, with both hands gripping a V-bar handle. Tighten your core. Her upper body should be perpendicular to the ground. Tighten the shoulder blades and pull the V-bar to the upper rib cage. Stop, press your back, and then return to the beginning. This is 1 repetition. Do 12 sets of 12. Rest 90 seconds after each set.

Face Pull

Make 4 sets of 15 reps. Pause 60 seconds between sets.

Hammer Curl

Make 4 sets of 15 repetitions. Rest for 60 seconds after each set.

Skullcrusher

Make 4 sets of 15 repetitions. Rest for 60 seconds after each set.

Day 3

Barbell Bench Press

Lie on a bench and hold a loaded barbell directly above your shoulders with straight arms. Keep your buttocks muscles and core tight. Bend to elbows and shoulders and lower the dumbbell to the bottom of your chest. push up again. This is 1 repetition. Do 6 sets of 4 reps and work hard to train. Rest between each sentence for 150 seconds.

Supinated Grip Cable Chest Press

Stand in the middle of a cable and with both hands grasp a grip and elbow close to your body. Swing slightly forward at the waist; tighten your core. Hold your palms against the chest and push the cables forward. Return to the beginning. this is 1 rep. Do 4 sets of 10 reps each and wait 90 seconds.

Shoulder press with dumbbell

3 sets with 12 repetitions. Rest 90 seconds after each set.

Neutral Grip Pullup

Hold on to a Pullup or Chinup setup and grab a pole that you can use to hold your palms facing each other. Tighten the core and squeeze the shoulder blades together. Pull your chest towards the bar; Pause when you are as tall as you can. Lower with control. This is 1 repetition. Make 4 sets of 10 each. Take a break of 90 seconds between sets.

Plyo push-up

Position in push-up position. Lower yourself into a push-up; Explode explosively to get your hands off the ground. Do 4 sets of 8 reps each and rest 90 seconds between sets.

Barbell Biceps Curl

Make 4 sets of 12 repetitions


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