[h=2]CHEST MUSCLE EXERCISES[/h]<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fwww.kulturizmas.net%2Fkrutines-raumenys%2F630%2F&layout=standard&show_faces=false&width=450&action=like&colorscheme=dark&height=24" scrolling="no" frameborder="0" allowtransparency="true" style="border-style: none; overflow: hidden; width: 450px; height: 24px;"></iframe>
[h=3]Chest muscle anatomy[/h]
The main chest muscles:
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
<tbody>
</tbody>
[h=3]Chest muscle anatomy[/h]
The main chest muscles:
- great chest muscle (pectoralis major);
- Small chest muscle (pectoralis minor), which covers the great pectoral muscle;
- front toothed muscle (serratus anterior).
| [h=4]Bench Press[/h]The main load is the chest muscles. Additional load - the front part of the deltoid and triceps muscles of upper arms. Preparation Lie on a bench. Lift the barbell on the supports with a wide range of removal. Performance Let the barbell to the chest. Click barbell until arm will be drawn. Repeat this step. |
<tbody>
</tbody>
| [h=4]Bench press angle[/h]The main load is the upper part of the chest muscles. Additional load - the front part of the deltoid and triceps muscles of upper arms. Preparation Lie on a bench. Lift the barbell on the supports with a wide range of removal. Performance Let the barbell to the chest. Click barbell until arm will be drawn. Repeat this step. |
<tbody>
</tbody>
| [h=4]Dumbbell[/h]The main load is the chest muscles, chest muscles increased challenge to the outer part. Additional load - the front part of the deltoid and triceps muscles of upper arms. Weights can be arrested and neutral manner (palms facing each other). It will be loaded with only the upper chest muscles and anterior deltoid parts. Preparing to Sit on a bench holding the dumbbells on your thighs. Raise the dumbbells to shoulder and lie down.Dumbbells should be the sides of the chest, just above the elbow. Execution Press dumbbells up until the arm is straight. Nuleidinėkite weights down to your chest. Repeat this step. |
<tbody>
</tbody>
| [h=4]Dumbbell angle[/h]The main load is the upper part of the chest muscles. Additional load - the front part of the deltoid and triceps muscles of upper arms. Pressing weights grasping pronuotai (palms away from you), the more loaded the chest muscles and triceps less upper arm. Moreover, by training the chest muscles so they are drawn. Preparing to Sit on a bench holding a corner dumbbells on your thighs. Raise the dumbbells to shoulder and lie down.Dumbbells should be the sides of the chest, just above the elbow. Execution Press dumbbells up until the arm is straight. Nuleidinėkite weights down to your chest. Repeat this step. |
<tbody>
</tbody>
| [h=4]Robbery (Hand-toe)[/h]The main load is the chest muscles and the lower part of the outside. A little loaded deltoid and arm muscles. Preparing to Take two dumbbells. Lie on a bench. Keep the dumbbells close to your chest. Turn shoulders to the inside of the elbow to the side. Performance Let the weights to the sides until chest muscles stretch. Lift the dumbbells together to embrace the movement, as they are to each other. Repeat this step. |
<tbody>
</tbody>
| [h=4]Robbery angle[/h]Preparing to Take two dumbbells. Lie down on a corner bench. Keep the dumbbells close to your chest. Turn shoulders to the inside of the elbow to the side. Performance Let the weights to the sides until chest muscles stretch. Lift the dumbbells together to embrace the movement, as they are to each other. Repeat this step. |
<tbody>
</tbody>
| [h=4]Pec Deck (bow)[/h]The main charge, in this exercise, have the chest muscles and the anterior part of the deltoid muscle. In addition, the strain on the hamstrings a little upper arm. Preparing to Sit in a simulator. Hold on to the simulator handles. Fulfillment Suvedinėkite both hands together. Return to the starting position .. Repeat this step. |
<tbody>
</tbody>
| [h=4]Dips[/h]The main load is chest and triceps muscles of upper arms. A little loaded front deltoid part. Preparation Grasp the hand parallel to the supports. Feet climb on auxiliary supports. Performance Press building up the body's hands. Nuleidinėkite body until the chest muscles will stretch a little. Repeat this step. |
<tbody>
</tbody>
| [h=4]Squaring the ropes[/h] Exercise can be performed in one or both hands, using a variety of handles. One such exercise is squaring arms, pulling two ropes ceiling PreparationGrasp the two ropes. Slightly bend your legs, elbows. Performance Pull both lines, embracing the movement, one to another. Elbows bent and directed laterally. Return to the starting position until chest muscles stretch. Repeat this step. |
<tbody>
</tbody>
