It’s not that we don’t like to train everything in our split (yes, even legs), but, man, there’s nothing like the day of the chest. Combine a noticeable muscle group that tends to develop quickly, with a basic sense of lightness and heavy load, and you have a fun day at the gym.
However, we can all use as many tips and instructions as possible so that we can cope with their true capabilities. These are the five tips. They cover everything, starting with the best way to start a workout (hint: this is not a bench) for unique exercises that you may not have heard about. Armed with these tips, your chest workouts should be more effective than ever.
1. Start with a fly, not a press.
Running training on the chest with the press seems intuitive, and it often becomes a habit. The fact is that, first of all, it makes flying. Flyes gives you deep stretching at the bottom and high quality compression at the top, and the concentration associated with maintaining your shape activates your muscle thinking right off the bat.
This insulating movement also pulls a lot of blood into the muscle, flooding your pump. As for what you have to do, almost any variation will work, starting with dumbbells in every corner of the scanner, to the cables, to the TRX suspension trainer, to the deck machine.
Or, consider one of these unique flying options:
Svend Press: This exercise is not related to weight. It is about squeezing your hands and squeezing your pectoral muscles forcibly when you press your hands. With that in mind, go light; Do not attempt to complete 45 or 10 seconds, but start with 2-1 / 2 or 5-pound plates until you feel a squeeze from your external stoves to the middle of your chest with each image. As a starting point, try 5–8 repetitions for 2–3 sets, hold squeeze for 10 seconds, then extend this time in the following weeks and months.
Bodyweight Fly: This exercise will pump your pecks and your core. You will need some kind of area and dumbbells or barbells that will allow the plates to rotate. If you do not have access to any of them, use smooth discs or towels on a flat floor.
To get started, walk into the spin position with your hands, using your hands or dumbbells (or discs or towels) instead of the floor, then slowly let them roll to your sides when you lower your torso to the floor. When you get as low as you can, flip the movement, bending all your loops to keep control of your ascent and descent.
2. Click on many corners
The chest will develop exactly as you stimulate it, which is why so many guys who do nothing, except a flat bench, manage with thick middle stoves and flat tops. These look bad, but are easily eliminated by a steady dose of an inclined and packaging press.
If you work with a typical adjustable bench, you have more options at your disposal than you might imagine, each click above or below gives you a new angle to click on. (The difference between the 45-degree and 30-degree slopes is significant when it comes to stimulating muscle fibers.) When you set up a bench, consider one factor: the higher the angle, the greater the front edge fire. Therefore, to help focus on the pitch, pull out the shovels and expand the chest when you present it.
Outside of typical oblique, flat and evading barbells and dumbbells, there is a unique variation:
One-handed flat dumbbells: A typical press includes both arms, which allows you to cope with a lot of weight. Of course, this is good, but insulating (i.e., one-handed) presses have their own value. Pressing with one hand at the same time helps balance development between the stronger and weaker sides, and also changes the way you shoot muscles (which means more general stimulation). As a bonus, the press also isolates your core.
To begin this exercise, hold the two dumbbells in the lower position, then do your repetitions with one hand at a time. Either alternate hands with each reputation, or do all your repetitions for one set for one hand, then switch to the other hand.
3. Hold it to hit it
Typically, doing repetitions involves establishing cadence, constantly keeping the weight at a continuous pace. You can also make one-second pauses at the maximum reduction – or lose some weight and make isometric holds. Try to hold the cut for 15-30 seconds. If you are completely stunned, just hold on until you can hold on.
Performing an isometric cable iron cross is a good way to subject yourself to severe punishment. Run a set of crossover cable cables in normal mode. At the end of the set, return your hands to the top position, loosen the grip on the handles and count to five. Now pull up the handle and pull the arms to the finish position and hold them there as much as you can. Leave enough energy in the tank to return to its original position without falling the weight on the piles.
4. Put your own body weight to work
Push-ups and failure are the main movements, but this does not limit their effectiveness. Any one of them does an excellent workout or a workout finisher, and with some changes they can become extremely intense. Consider pushups: you can raise your legs on a step or bench to emphasize the upper loops, or put your hands on a step or bench, feet on the floor to hit the lower loops. To add resistance, wear a weighted vest or wrap a rubber band around your back, holding the ends in each hand.
During the replay, you can also play with the tempo, slow down or do a blasting attack, a technique in which your hands leave the floor (like squeezing a flap). You can even do several styles at once in one vicious finisher with a vicious set: start doing push-ups, raising your legs to the full, then lower your legs and do normal push-ups. When you fail again, put your knees on the floor and try to get a few more reps. Finally, stand up, lean against the wall and walk until you can no longer walk.
Another finish option? If you get bored with regular pushups, the next option will help you dial the number in your hands.
Clock Push-Up: Perform a traditional spin, then turn your body clockwise to the right, using your hips as a turning point. Perform another spin and rotate again. If you start by 12 on the clock, the next position is 1, then 2, and so on, until you go all the way and you are in the same direction you started. For an extra challenge, “jump” your body into position every time. In the second round, go counterclockwise, turning to the left and not to the right on each turnip.
When it comes to failures, you aim the chest by leaning forward, instead of keeping the torso straight up and down, which works on triceps more than on the chest. As soon as you master immersion in body weight, start adding weight. You can use a weighted vest, a belt with attached plates or a rough one and hang chains around your neck.
5. Take a giant leap
Sometimes a party maxim, "all the more fun," is also true for chest training. By this we mean performing two or more exercises together, back to back, without resting between them. MuscleTech-sponsored rival and Team Bodybuilding.com member Abel Albonetti is a proponent of this approach and, as you know, includes a superset and triset as part of its routine.
Do what Abel does and handles these combos on the next day:
Abel Abonetti Chest Training
Troisset comes in his chest. The thing is to put a torch on any surviving muscles. Albonetti makes the crossing to absolute failure, and then immediately switches to a standing press for a cable chest, which is a little easier, and again turns to failure. Finally, he will put his feet on the bench and do push-ups until he can gather a full reputation. After the last push-up, he stops for 45 seconds, then performs the tris again, repeating it seven times. Do not feel too bad if, for the last set, you can not get even one push-up or even get up from the floor, for that matter. This triset is a killer.