Here is a fact sheet that will literally revolutionize the way you train! Difficult to gain volume breastplate, even after weeks of intensive training? This is surely due to the fact that you do not train properly, and you do not apply all of your chest ... Yes, for many developing its pectoral muscles, you need a workout tailored to each , that is to say the upper chest, middle and lower! We will see together how to work each of these three parties to get a muscular torso, large and mostly harmonious. Purpose: The inclination of the bench is to bring the pressure on the upper chest. Using dumbbells will allow you considerable latitude in your movements, and seek the trunk muscles (especially the small and the pectoralis major, anterior deltoid and triceps). Position: Lying on the bench bench (tilted about 50 degrees), the dumbbells cons shoulders, feet firmly wedged. Up and down the dumbbells slowly without pausing (do not let the dumbbells in position). Purpose: This exercise sought the intervention of almost exclusively upper chest (not the little triceps and shoulders). In general, the practical end of training, thereby promoting the development of the pectoral muscle. Position: Lying on the bench (tilted about 30 degrees), the two dumbbells in hand, arms outstretched, feet raised. Lower the dumbbells to shoulder level (a few cm above), never lower. Always have the elbow flexed. Then return to the starting position. Purpose: This classic allows to work your entire upper body, particularly the pectorals and triceps (as well as the abdominals, which allow you to keep your balance). Position: Begin on the ground, move the hands to shoulder height. The feet are tight to the ground during the exercise. Mount the bust with the arms until your arms are fully extended. Then the bust down until your head touches the floor (abs are contracted for not arch). Purpose: The average pectoral muscles are again the most sought for this exercise. The arms move towards each other and put pressure on both the outside (arms far back) and internal (the arms are clamped against each other) of the chest. Position: Sit upright by sticking his back against the back of the unit. Grab the handles and place your forearms against the media. Bend the legs and put your feet on the ground. Bring the arms toward each other forcing until they touch and release. Purpose: This exercise allows base to work across the bust. Sometimes it is very or even too difficult for beginners. The fact of raising its entire body weight gives your bust a maximum power (pectorals, triceps, latissimus dorsi). Position: Stand between parallel bars (spaced 60 cm), bend knees and lean forward. Get the chest until your arms are parallel to the ground (your pecs arrive at your hands).Then go. Purpose: This exercise requires the use of a device with a pulley between two handles. The intervention of the shoulders and triceps are very small or zero. In contrast, chest congestion is greatest. At the end of practice session for optimal muscular development. Position: Standing between two pulleys, bend torso forward. Hold both handles and bring them back by contracting your chest, as if you want your hands together. And back to the starting position. This fact sheet will tell you what (s) muscle (s) you work by practicing a particular year. We selected two kinds of exercises per chest, there are others of course. And some even several years seeking part of the chest. It is therefore not necessary to practice all these exercises in one session but to select according to your goals. ..
Strength training is done with arms dips (or pump back). We can also build muscle pulls the arm with the bar or in the dvelopp-couraging couch. The classic pumps are also a good exercise for muscle strengthening arms. The dip or pump to results, is a strengthening exercise for the arms, but especially for lestriceps, and a more general for all the upper body. Some simple tips to make exercise very easily couraging home. Departure of the position must meet the vertical alignment of shoulders and hands, the feet are just poss on the stool, without support rel. The bars are located parallel is about 60 cm apart (width of shoulders). That is repulsive in the sr (rising phase of the dips) that the muscles are especially sought because they are fighting against gravity but the resistors it during descent also involves the m my muscles in eccentric contraction. Indeed, this type of contraction (very traumatic for the muscle fibers) is primarily responsible for the aches APRS-entrainment. Full year, as lesquatet ledveloppcouchle dips lestricepsmais also done work primarily beams antrieurs dudeltoide, lespectoraux (lower), the Ancon (small muscle at the elbow part postrieure). Two trteaux foldable tubular preferences for better comfort level priseAvantages: inexpensive, convenient storage under a bed APRS use, cart easily adjustable, to dip (width of shoulders ), large resistors (about 200kg) Inconvnients: instabilitlatrale trteaux if the carts are too. The dips is, in this case more difficult to realize since it must bear the weight of members infrieurs. To partially offset this difficultil is possible without stool, tilting more toward the front torso, chest and beams antrieurs the deltoid and more involved in the movement and relieve some of the triceps. Ralisbuste vertical as on the picture asking the dips almost exclusively triceps. Pictured is a hard weight Utilism it is also possible to achieving the dips with a load hanging on the neck or feet if the dips is ralisbuste vertical legs free (no stool) or even with a backpack (good) completed. The DveloppCouchs'effectue allongsur a horizontal bench, bottom in contact with the bench, feet on the ground. These hold the bar, palms downwards, taking a card suprieur width of shoulders, and then inspire and lower the bar until day contrler chest movement, and finally in dvelopper expires at the end of effort. By traction on the arm muscles (biceps brachialetbrachial antrieur) but also the back (big dorsaletgrand round). This strengthening exercise is excellent for trs known muscle chest, lestricepset legrand lace; It needs explaining no hardware and can be excutpartout. Home Gyms: Lamusculation maisonlimite especially the goals of maximum force and, in part, those making mass entrainment but allows complete cohrent to gain power, speed and muscular endurance. Quadriceps Muscle: The squat can be done to the tips of the feet to work the collection outdoor Procedure specific thighs, especially the quadriceps and hamstring.

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