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. ..

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