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.