Dr@kumar
Strengthening the chest muscles by performing a simple exercise.
So you want to build big and powerful chest muscles? Huge large pectoral muscles (pecs) or chest muscles that command respect and worship? You can be the proud owner of a large and powerful chest.
A lot of people actually think that there are 2 separate chest muscles, well there isn't. The thoracic or pectoral muscle that you see on either side of your chest is a continuous fan-shaped muscle, although they may be called by different names such as the pectoralis major, the minor, and the head of the clavicle for differentiate between different parts of the same muscle.
All chest exercises work your chest muscle, but from different angles, which puts different pressure on your chest. You need to use a variety of chest muscle exercises to hit your pecs at different angles to stimulate massive muscle growth. Each different angle that you use with any chest muscle exercise will reach different different fibers of your chest muscles for effective stimulation of different areas of your pecs so that your whole chest grows quickly and symmetrically, giving you that wide chest and powerful that threatens to tear you apart. T-shirt.
For best results in strengthening your chest muscles, use free weights, especially dumbbells rather than machines. Training the chest muscles that use chest devices should be avoided as it has many drawbacks as not only will it produce the desired results, but it can also cause injury due to its low range of motion. Your chest muscles will also not develop quickly because mechanical exercises do not involve synergistic muscles or overpressure muscles. As with any weightlifting workout, proper form and lifting techniques are of paramount importance.
A lot of people usually only use one or two types of chest exercises and it's almost invariably the flat bench press and flies. Well, to build strong, well-chiseled chest muscles, it's a fatal mistake because you're not hitting the pecs correctly from all angles in order to stimulate muscle growth throughout your chest muscle. All chest muscle exercises will work not only your chest, but also your deltoids, biceps, and triceps to a lesser extent. So you need to focus, visualize and concentrate the strength on the chest. The mind and connection of your chest muscles are vital here in order to work your chest harder instead of using your triceps, deltes or biceps to fuel your chest workout. Also work your full range of motion and squeeze your chest muscles hard with each peak of each movement. Always reduce your weight slowly and by deliberately fighting gravity to provide more resistance to your chest muscles and therefore get more muscle fibers for more muscle growth.
A word of warning though. You will need a trimmer or personal trainer for safety reasons, as you need to lift heavy loads for significant muscle gain, especially to build chest muscles. Your observer or personal trainer will also be able to correct your mistakes and help you with forced reps to reach deep tissue to achieve maximum muscle fiber stimulation.
Exercise of chest muscles !
The chest area is one of the easiest muscle groups for beginner bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) on either side of the breastbone and a smaller muscle (pectoralis minor) below. Pecs are relatively easy to develop in the early stages simply because they can be trained intensively, although care should be taken to work them from different angles to ensure full development.
For beginners, three safe but effective exercises are recommended:
1. Incline barbell press - 3 sets of 10 to 15 repetitions. When you feel comfortable with the mechanics involved in this exercise, you can switch to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell arrows - 3 sets of 10 to 15 repetitions. Done correctly, this exercise is good for both the inner and outer pecs.
3. Push-ups - 3 sets of 10 to 15 repetitions. Keep your body straight from head to knees and lower your body until your arms form right angles. Done correctly, the old-fashioned push-up still provides benefits to the chest muscles.
As with all exercises, you need to be careful when planning certain parts of the body. To get started, you should integrate your chest exercises into a program similar to the one suggested below:
Day 1: Biceps, back, abs
Day 2: hamstrings, shoulders, abs
Day 3: Quads, forearms, calves
Day 4: Triceps, chest, abs
For the first two weeks, complete one set, then add one each week up to a maximum of three. After three months, you will be ready to move on to more intensive intermediate level exercises.
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