In this text, you can read some simple and useful tips that will help you improve the look of your breasts. If you have been exercising for a long time, lifting heavy weights on a bench press and you are not satisfied with the progress of your breasts, these tips can help you make progress and be satisfied.
Pectoral muscle
It is a strong muscle whose main function is to bring the upper arm in front of the chest. This muscle starts from the front of the ribs of the chest and ends at the upper end of the shoulder bone. Visualization of the muscles during the exercise is very useful because it increases the contraction of the main muscle. If you imagine the shape, appearance and where the muscle is during each repetition, you are sure to get the most out of that exercise. For many exercisers, all that matters is the load, that is, the weight they lift and of course lift as much as possible. However, heavy weights also require great strength, which further activates more muscles than just the chest.
Upper, lower and middle chest
If you want to do quality training then you have to do 3 types of exercises, for upper, lower and middle chest. You must not neglect any of these segments of the pectoral muscle during breast training. For the upper segment, the best exercise is oblique push-ups with dumbbells. Forget weights, concentrate on the form of the exercise if you want to be happy with the result. Control your movement all the time and don't jerk the weights. Try to feel the contraction right in the upper part of the chest, imagine the contraction and stretching of that part of the pectoral muscle. If you happen to feel a contraction in your shoulders or in the middle part of your chest, it is a sign that you need to adjust the inclination on the sloping bench. If you feel a contraction in the shoulders the inclination is too high, and if you feel a contraction in the middle part of the chest the inclination is too low. A 45-degree angle is appropriate for a large number of exercisers.
When it comes to the middle part of the pectoral muscle, the bench press is an exercise that will give you the best results when it comes to that segment. A large number of exercisers do not perform this exercise properly, and the key to performing the exercise properly lies in contraction. You need to concentrate and to achieve the best results, try to feel the contraction all the time, more precisely during the positive and negative part of the movement. When doing a bench press, gently lower the bar to your chest and then explosively push it away from you and do not allow the bar to bounce off your chest. There are several variations of this exercise.
There are several variations of the flat bench press: classic, with the back raised and the legs raised. If you perform the classic position of your feet, they must be in line with the leg of the bench, buttocks, back and head must be in contact with the bench at all times. part of the chest. Lifting the legs prevents the back from stretching during the performance while activating the upper and middle part of the chest.
Push-ups are also a great exercise for the chest, and their advantage is that due to the relatively easy performance, the risk of injury is lower, and the exerciser can put emphasis on movement and different variations of the exercise.
The lower chest is a segment that is often neglected in breast training. A great exercise for this segment is the counter-thrust thrust, and the decline is an exercise that gives great results.
Training (training examples)
Training number 1
|
Exercise |
Series |
Repetitions |
|
Oblique bench press |
3 |
8 - 12 |
|
Flat bench press |
3 |
8 - 12 |
|
Counterweight push on bench bench |
3 |
8 - 12 |
|
Oblique dumbbell stretching |
3 |
15 |
|
Straight dumbbell stretching |
3 |
15 |
Training number 2
|
Exercise |
Series |
Repetitions |
|
Oblique thrust with dumbbells |
3 |
8 - 12 |
|
Flat push with dumbbells |
3 |
8 - 12 |
|
Counter-slash with dumbbells |
3 |
8 - 12 |
|
Oblique extension with cables |
3 |
15 |
|
Straight extension with cables |
3 |
15 |
Training number 3
|
Exercise |
Series |
Repetitions |
|
Oblique thrust with dumbbells |
3 |
8 - 12 |
|
Flat bench press |
3 |
8 - 12 |
|
Decay |
3 |
8 - 12 |
|
Oblique stretching with dumbbells |
3 |
15 |
|
Pek dek |
3 |
15 |
Training number 4 (smith machine)
|
Exercise |
Series |
Repetitions |
|
Oblique Thrust |
5 |
8 - 12 |
|
Straight Thrust |
5 |
8 - 12 |
|
Counterhair Thrust |
5 |
8 - 12 |
Summary
The key to achieving the desired and visible results is in the relationship between the head and the muscles. You have to feel every repetition, feel how the muscle works. If you do not feel a contraction in the chest, it is a sign that you are not performing the exercise properly, that something is not right. In that case, reduce the weight if necessary, because the most important thing is to feel the muscle contraction and know that there are no results if you do not feel it and at the same time raise the maximum weight. Pay equal attention to each segment of the pectoral muscle, because the pronounced middle part of the breast means nothing to you if the upper and lower part cannot follow it at the same time.When you're done pushing, concentrate on shaping exercises, such as collapsing or flying
.