Chest muscle exercises

Chest muscle exercise - Dips

During the dips exercise (chest version) the main burden lies with the chest and upper arm three-headed muscle. A little stress on the anterior part of the deltoid muscle as well. Exercise can be performed by neutral grasp or prone (palms facing away from you) grip. In both cases, the initial position with the hands straight at full, while look directed towards the horizon.

You should slowly lower your torso until impact stretching the shoulder joints. Then, start moving back to starting position. During the dips exercise for the chest torso should lean about 30 -35 degrees or so, for the proper form. Otherwise the main burden during the exercise will be transferred to the triceps.

For the advanced trainees additional wights may be attached for the increased stress.

Chest muscle exercises

Chest muscle exercises - Butterfly

Butterfly exercise (Also Known As: Pec Deck, Pec Deck Fly) is carried out very often; therefore it is recommended to familiarize with the proper exercise technique in depth. The main stress, performing Butterfly exercise, is on a chest muscle and the portion of the anterior deltoid muscle. In addition, some hamstrings muscles of the upper arm is also included during this excise.

At first, tuning up machine’s seat height so that the upper arm, elbow to the head, would at right angles to the fuselage. The tribe allowed resting on soft restraints, grip hands at the handle. The elbows pressed toward each other, until held together in front of you. Then return to the starting position.
Breathing and rhythm is essential for the proper butterfly exercise performance. While, elbows are moving towards the initial situation, it is essential to take a deep breath. Once the starting position is reached, stop breathing. By inhaling the chest expands and stabilizes. For this reason muscles can contract more strongly. If the chest destabilized, the ribs are free to move muscles and muscle contraction becomes less strong, especially at starting position.

Do not relax the muscles on the last point of the motion (initial or final position), except at the joints mobility. Movement must be controlled all the time and amplitude of rapidly changing direction only when the arm reaches its final position. This is probably the best exercise for the middle pectoral muscles. If you want to develop more muscles of the upper chest, the seat lowered far below the normal position, so that the elbows are elevated on the top.

Chest muscle exercises

Chest muscle exercises - Pullover exercise

Pullover exercise can be performed by lying along or lying down across the bench, the tool may be a barbell or dumbbells. Then lying on the back along or across the bench, bar or weight is taken. The arms slightly bent, if you want to develop a frontal Serratus anterior muscle, and if you want to expand the chest arms are held straight.

Hands are allowed back - down to the lower position, which depends on the shoulder girdle mobility and return to the starting position. In order for exercise to be effective, it needs to carry out by the shoulders muscle, arms should no help. If you develop chest, Serratus anterior muscle, arm motion during the whole must be straight. In that case, the chest will be charged the same as using two or three times higher height , then making exercise with the hands bent arms.

The decisive impact on the chest increase is the properly performed breathing and breathing techniques during the whole pullover exercise. Initial position - weight above your chest. Allowing weight down should be performeda deep breath, hold your breath at the bottom position and pose. Exhale, thwn the weight is close to the starting position. If you are performing pullover exercise with the semi-bent arms, the more stress is put on the Serratus anterior muscle additionally with the extra large chest muscles, and broad sectors of the back muscles as well. It is also important that the legs and pelvis remained unchanged during the motion.

Chest muscle exercises

Chest muscle exercises - flat, incline, decline bench press

Flat barbell bench press is the foundation of every effective chest workout. It's the perfect combination of movements allowing a maximum weight of lift in the potential range. Incline press puts more emphasis on chest upward part, while decline press makes pressure - the lower part. The flat bench puts emphasis on the upper and the lower part equally the same. It is recommended to include this exercise to your workouts.


Flat bench press:

Chest muscle workout

Chest muscle workout for the mass and strength

To increase chest’s muscle mass and strength it is enough to perfume 3 exercises with 4-5 sets (not including breathable pullover, at the beginning of workout). In many athletes’ view, the workout system must have chest bench press. Beginners in the bodybuilding may try the next system (2-3 times per week)::

• Flat bench press 3x6-8
• An inclined bench 3x6-8.

When the chest muscles becomes stronger, atheists may incorporate dumbbell flyes with two three series of eight reps. Beginners should learn the correct key to perform the exercises at first, and only after incorporate the big weights. Movements should be slow and accurate. In addition, beginners need to pay attention to the chest raising exercises. The main one - pullover should not be performed from time to time, but constantly - chest rising is very slow process.

Both beginners and more experienced athletes, should not to admire the one-sided training, all parts of the chest muscle should be exposed to the stress.

(Upper, middle, lower) must be developed in proportion. More experienced athletes could perform the following routine:

• Flat bench press 4x5-6
• Inclined bench press 3x8.
• Dumbbell flyes 3x6

Legendary Sergio Oliva preforms following chest workout:

• 1st Flat bench press 8x8-5-15
• 2nd Dumbbell flyes 5-8x8-15
• 3rd Bench press while lying down, 5-8x8-15
• 4th Isolating exercise in the machine with 5-8x10-15.

Sometimes listed exercises may be replaced, or done in parallel with - Parallel Bar Dips and barbell bench press on an inclined bench. Often the chest muscle exercises can be combined into exercises with supersts for the back muscles.

If the chest muscles have a tendency to lag behind other muscle groups, athletes may try to train them not two, but three times a week (one workout - lighter). Carefully selected exercises for the lagging muscle parts, it is appropriate to do them at the beginning of a workout.

Serratus anterior muscle exercises

Serratus anterior exercises routines

See additional information about chest basics here


See additional information about chest basics here as well

The serratus anterior is a skeletal muscle of the trunk. It runs from the chest toward the back, forming a characteristic pattern that looks like a row of saw teeth, hence the name. There are specific exercises for this type of muscle.

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Chest workout basics

Check out introduction to the chest workout basics here:
Serratus anterior muscle

This muscle function is to allow their shoulders forward and down. He gets a slight pull-up if the load, the simulator exercise (vertical line), taken strictly pullovers. Some athletes' skeletal structure such that the pullover, the more loaded (stretched) chest, other more burdens on the exercise front Serratus muscle.

Bodybuilders who do not have major problems with the muscle development, just one exercise - pullover. For others it may be advisable to do pullovers with two weights: lying on a bench, feet on the bench (touch the floor), arms outstretched and the weights are lowered to the horizontal. Returning to the starting position, it is necessary to never take the back off the bench, since it disappears exercise performance.

There are two specific exercises for muscle development Serrated front. This exercise with the simulator (vertical line), kneeling. Exercise may also be used with one hand. Used at the handle, and rope, allowing the hands to keep up with your thumbs directed. The initial position of the arms are extended upward and slightly forward. Bending forward and down at the same time, the bent arm stretched front and the back muscle Serratus the broad muscle. It is pointless to use a large weight, focus on performance accuracy. At the end of the series is just muscle pain.

Similarly, the exercise will be carried out and one hand. It is true that more local exercise, compared with the first.

Efforts are being made to bend over so that the arm moves down the ramp, one side of the front įtempiant toothed and broad back muscles.

Intensive front-loaded in the Serratus muscle pull strictly speaking, or touching the cross-chest with a special handle that allows hands "looks" at each other.

Chest workout video

Chest workout

Chest muscles is one of the largest muscle groups. Development of these muscles is crucial not only in bodybuilding but other sports. Perfectly developed chest muscles is:

• 1st a large volume of the thorax;
• 2nd sufficient muscle mass (such that the lifting arms and chest muscles "collapse");
• 3rd all parts of the chest (upper, middle, lower, outer and inner) balanced development:
• 4th a clear distinction between the chest and other muscle groups and between the upper and lower parts of the chest.

There are three major pectoral muscle: big chest, small chest and front Serratus-saw-toothed. Great pectoral muscle - a broad, thick, covering a large part of the chest. Attracts and turns to the inside of the humerus, lower the raised arm.

Small pectoral muscle - lower triangular, completely covered with the great pectoral muscle. Pulls the shoulder and bow down to their forwards.

Front Serratus muscle is a broad plate-like. The most visible raised his hand (a kind of "strip"). A large part of the muscle covered by the great and the small muscles of the chest. Involve shoulder forward. Although the front Serratus-saw-toothed muscle and assigned to the chest muscles, chest muscles but the development of exercises to understand how apkraunantys big and small muscles of the chest. Exercise in the development of a front toothed arm, released a separate group.

Classes adopted in the main distribution -making stress potentially on the larger chest muscles and part of the localized (isolated), by giving a separate chest muscles of the upper, middle, lower, outer and inner. It is true that such a distinction is relative, because it can not load locally and to develop entirely outside or another part. Receives the load and the other parts. So when it comes to exercises for the outer part of the chest muscles, we must remember that these exercises make stress while the other part of the chest muscles, the maximum load gives the outside of the Constitution. It is necessary to remember that the vast majority of exercises to overload the chest muscles and other muscle groups: deltoid muscle in the front of the upper arm and the three-headed muscle.

The core value that the chest muscles is the main charge and get loaded as other muscles to exercise and the nature of his technique.


Chest workout- Home Chest Workout:

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Bobyduilding and protein

Proteins - Muscle building material. Ever since ancient times it was thought that the strength and endurance depends on the protein. Written sources about 776 m.pr.m.e. held at the Olympic Games, the stories found in the athletes before the race eat a variety of meat animals: cattle, goats and deer. Even reports on Germany, held at the Olympic Games in 1936, was written as the country's athletes during the day ate about 2 kg of meat. Before the race most commonly eaten meat steak and a large number of eggs.

Gradually, research has demonstrated the importance of carbohydrates and fats for energy production for optimal results. Carbohydrates - the primary source of energy for muscle, fat - provide the greatest amount of energy, protein - most related to good outcomes. It does not matter whether you are a very muscular, but the majority of muscle proteins is gained support.

Protein - one of the key nutrients like carbohydrates and fats. All of these nutrients composed of carbon, oxygen and hydrogen. Protein from carbohydrates and fats differ in that they contain no carbon, oxygen and hydrogen molecules are still nitrogen and some minerals sulfanilamidino. The protein is formed from 100 or more amino acids merged. Proteins are formed according to specific genetic codes. Thus, the individual types of amino-specific proteins in the combined use of a particular gene or codes. There are about 10,000 different protein species that you are what you make of such.

Building substance of protein - 20 different kinds of amino acids. Nine of the 20 amino acids are necessary to get food because they can not make the same organism and therefore must be consumed on a daily basis the amount of protein.

Everyone knows that building muscle is a protein substance, restores the damaged muscle fibers after a workout, but without these features, proteins carry out a myriad of others:

Provides immune system antibodies;
It produces hormones and enzymes that are involved in many body reaction;
Helps to digest and absorb food;
Energy source when glycogen reserves have been exhausted;
Maximizes the transport of oxygen to the tissues;
Material necessary for muscle, tendons, internal organs, bones, hair, skin and other tissues.

Protein digestion and absorption

Every day you need to take a protein food, to get an adequate amount of essential amino acids. About 90% of protein that you eat is converted into amino acids. These amino acids the body uses muscle and other tissues of the construction and reconstruction, and performs other functions listed above. The remaining 10% of protein the body away. Unlike carbohydrates and fats that the body can be stored in the form of glycogen and triglyceride, and used later, amino acids can not be stored, so it is very important to consume the required daily amount of protein.

When you eat protein foods, protein molecules begin to break down the amino acid already in the mouth and ends in the small intestine. When divided into amino acids, they may be:

* Converted to glucose;
* Converted to triglycerides and accumulate in the body;
* Put into the circulatory system of plasma proteins or free amino acids and used for energy production.

When you eat a sufficient amount of protein and amino acids to meet the need, the body maintains a balance of protein. However, if you do not receive sufficient quantities of proteins, proteins (mostly muscle) is broken down in order to compensate for the lack of amino acids. If you eat too much protein than they need, the excess amino acids broken down into nitrogen, ammonia, uric acid, creatine and excreted in the urine, while the remaining part of the amino acids accumulated in the body in the form of fat.

Chest Workout

Bodybuilding chest workout (exercise) video:

Bobybuilding History

Bodybuilding - is a sport of exercise with a variety of tools (barbells, dumbbells, weights, etc..), healthy eating and recreation system to enhance human health and the body for muscle building.

The essence of bodybuilding exercises to develop strength and muscular body highlighting. Exercises can be performed with dumbbells, barbells, or specific simulation. Series of exercises conducted in eight to 12 repetitions, and in order to maximize strength - with heavy weights, but are less repetition - from two to six times. The load refers to the individual muscle groups (chest, back, arms, etc.). During the exercises made a short break to rest the muscles. It may also be carried out so-called superserijos in which a number of exercises almost without a break.

Exercise is carried out seven days a week (for example, a workout - Monday, Tuesday, Thursday and Friday, other days - a break). In order to develop the muscles of the body must be some degree of "overloading", etc. ie, the physical load has caused some stress in the body. The body adapts to stress, therefore, necessary to increase the load, which depends on the intensity (muscle tension), duration (number of repetitions), training of recurrence. Exercise stimulates the body changes - exercising the power of an increase in muscle fiber size. Educating increases aerobic endurance, muscle enzymes, mitochondria, improved muscle oxygenation.

Exercises with the tools to develop muscular strength and beauty of the support it did the ancient Greeks and Romans. Contemporary building a framework at the end of the nineteenth century in Great Britain. Since the twentieth century beginning of the twentieth century were held in the middle of international beauty contests, but the twentieth century Mid - bodybuilding world championships. 1946 founded the International Federation of Bodybuilding (called the International Federation of Body Builders, IFBB), which in 2005 has more than 170 countries. The prestigious event is organized by the federation - International Bodybuilding Championships "MR. Olympia.