How To Build Chest Muscles | Sports And Fitness



Sports And Fitness

How to build chest muscles

Chest Muscles make a male figure and a beautiful relief. But they require a lot of effort and application use quite severe stress during training. After all, the pectoral muscles - one of the largest among the other muscle groups.

How to build chest muscles

You will need:

- dumbbells; - Rod; - Bench; - chairs.

Instruction how to pump up the pectoral muscles

Step 1:

In order to get a good pump up the pectoral muscles, there are many different exercises. The most popular of them: push-ups, bench press, dumbbell bench press lying and "Pullover". The number of approaches, the number of repetitions and lift weights depend on the physical fitness level of the trainee and increases with repeated sessions.

Step 2:

If push-ups are pumped inner, middle and outer chest muscles. Start your workout with muscle pumping medium. To do this, put your hands on the width of a little more than shoulder width. To get the maximum effect, try to breastfeed touch the floor. To increase the internal muscles, place your hands as close as possible to each other. And for the exterior - the angle of the elbow when the crook must be exactly 90 degrees.

Step 3:

To further elaborate these muscle groups, do push-ups on stools. Put one of them on foot, while the other two - hands. When push-ups, try to omit the chest below the stools. Load and muscle tension in this will increase with the range of motion.

Step 4:

Perform the bench press. Take a barbell and lift it over the breast. Enough, they have the distance between your hands will affect the group pumped muscles. In order to achieve greater effect, you can use a special inclined bench, which is sold in any sporting goods store. The upper chest muscles when swinging the raised back, bottom - when the angle of the bench more than 180 degrees.

Step 5:

Dumbbell bench press is performed while lying straight and bent arms. In the first case, the straight arms with dumbbells put in front of chest, then spread them apart until it stops. To perform the bench press with bent arms put his hands straight in front of him and spread them apart so that the angle of the elbow was 90 degrees. Do not give up at the same time below the shoulder level.

Step 6:

Do exercise "Pullover". Lie down straight on the bench, grab a pancake from a bar weight and lower his head on straight arms. Starting position - straight arms in front of chest.

Step 7:

The exercises with a barbell, dumbbells and pancake called exercises with free weights. They are designed specifically for pumping a total group of muscles of the chest. To pump a certain group of muscles, you must do the exercises on the simulator and blocks. But this should be done under the guidance of a coach.

Step 8:

Do not take breaks between sets more than 2 minutes. Otherwise the muscles will begin to cool and broken exercise routine.

Step 9:

In order to achieve greater effect, do the exercises every other day. Eat protein foods and eliminate as much as possible from entering the body fat.