Chest workout

Training chest muscles the right workout for your chest


By Fitasport | Posted on 07-11-2017

Anatomy of the breast, what muscle groups can and should you workout?

Before we jump straight to chest Workout, it is good to know how this anatomical works.

The pectoralis major is located on the front of the chest.The pectoralis major is located on the front of the chest. It is a thick, fan-shaped muscle, which is divided into two parts that start at the armpit and that the largest portion of the front of the chest.
The upper, clavicular part is attached to the clavicle (collarbone). The lower, sternocostale part is largely attached to the sternum (breast bone) and the cartilago costalis (rib cartilage).

This muscle is used as you move along your arms for your chest, if you lift your arms and leave bags and if you use your arms about. The clavicular portion lifts the arm on the sternocostale part and pulls the arm down.

The pectoralis minor is a small triangular muscle that lies deep beneath the pectoralis major.
The main function of the pectoralis minor is stabilizing and ensure a downward rotation of the scapula (the shoulder blade).

The chest muscles, exercise can be done by means of different chest exercises.

The most famous chest muscle exercises are the following.

Bench press
Push-up exercises
Inline Dumbell Press
Seated Chest Press
De Cable crossover
Or the Dumbbel pullover.



Bigger is Better


How often you train chest muscles per week?


How often should I work out?
I hear that question often.
The optimal number of training depends on your goals. You just want to improve your fitness or work out then 1-2 times a week sufficient.
Would you like more muscular strength or muscle mass then you have at least 2 times a week a training required.
Clear progress book you only when you 3 x/week.
The best is 3 x or more spread about the week in which therefore cardio training in it.
Muscles need rest did you know that?
A muscle group GROWS after each workout for more than 3 to 4 days long.
By the muscle group within 3 to 4 days after a workout to train again work only against growth.

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Bench Press The mother of all chest exercises


The Barbell Bench Press trains not only the chest muscles, triceps and front of the shoulder muscles are triggered.

The correct performance of the bench press is as follows.
  1. Go on a horizontal bench with your eyes right under the barbell/rod. Keep your buttocks on the couch and put your feet firmly on the ground.
  2. Grab the rod so that, when you would let the rod pockets, you ellenbogen in a corner of 90 degrees. Make sure that the rod the thumb also packs to the rod.
    This will prevent the rod slipping from your hands. (hit the wrists not to back, this can take care for injuries)
  3. Put your shoulders firmly in the bench and then push the rod out of the holder.
  4. Breathe in and let the rod quiet bags to the poor at an angle of 90 degrees or even go a little further. However, make sure that the ellenbogen in a straight line with the shoulders.
  5. Then push the rod up again and breathe on the last out for the most power.
    Do this for the number of iterations that you want to create.
  6. During the bench press you may use the back holtrekken so you can make a little more power. This ensures that the emphasis is more on the bottom of the chest. Just make sure that the hips remain on the couch.



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Incline Press


Incline bench press implementation
  1. Go on a bench with a straight back.
  2. Grab the rod slightly further than shoulder-width fixed with your thumbs the rod locking up.
  3. Breath in, tighten your stomach and buttock muscles-and let the weight bags until your elbows 90 degrees angle.
  4. Press the weight up quietly and evenly.



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Flyes


Implementation Incline Dumbbell Fly
  1. Grab a set of dumbbells and pick up a fitness bank and put it in a corner of 45-60 degrees.
  2. Lie down on the bench and stretch your arms out with the dumbbells above your body.
    The neutral grip, with the palms facing each other is the starting position of the Incline Dumbbell Fly.
  3. Let the dumbbells bags and stretch the pectoralis major muscle. Make sure the elbows slightly bent. (Put down the dumbbells up to chest height).
  4. Bring the dumbbells back up again to the starting position.
  5. Repeat this exercise for the desired number of reps.



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Parallel Bar Dip


Parallel Bar Dip is one of the classic exercises it has been around as long as fitness.
The reason for this is you have no special machines needed, but it is one of the effictieveste exercises to strength and mass in the upper body.

The exercise.
  1. Grab the rods of the standard fixed with your face to the fame.
  2. Stabilize your body and let your arms slowly put down.
  3. Do not go too far down, but just so far that your arms at an angle of 90 degrees.
  4. Bring your body slowly up again. But stretch this you elebogen not.
  5. Repeat this exercise for the desired number of reps.



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De push-up


The push up is as follows.
  1. Lie on your stomach and breathe in.
  2. Put your arms slightly wider than shoulder width and press your arms stretched all the way out until they are.
  3. Exhale and bag then down through your arms to bend until the chest almost touches the ground.
  4. Keep your back straight during all exercise. You do this by running your abdominal and gluteal muscles.

By varying the position of your hands do you use other muscles.
  • If you put the hands further apart, you put more stress on the outer part of the breast muscle.
  • If you put the hands closer together, you put more stress on the inside of the chest muscle and the triceps.

By varying the place where you insert the feet you lay more emphasis on the top or bottom of the chest muscle.
  • Put your feet on a higher starting position than your chest muscle, then train your more the upper chest.
  • Put your feet on a lower starting position than your chest muscle, then train your more the lower chest.
  • In both versions you should be instituted and the core right.



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Cable crossover


The Cable crossover improves the strength and size of the breast.
The height of the cables will affect which part of the chest there is addressed.

How do you perform the cable crossover from?
  1. Set the cable station in, so desired height and weight
  2. Stand with your back to the cable station and grab both handles
  3. Bring the handles next to your chest with your elbows pointing backwards
  4. Do a proper step forward
  5. Push the handles 1 x for you until your arms straight (start position)
  6. Keep your arms straight as you the handles in a half bow moves towards the sides, make that you still have voltage to the end point. So not too much move backwards and on your tendons rest
  7. Bring the handles again with straight arms to the starting position, etc.



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Dumbbell pullover


Dumbbell pullovers are a real classic in the world of bodybuilding.
The most famous bodybuilder of all time, we should say ' Arnold Schwarzenegger ' is one of the biggest recommendation for the exercise.

The exercise.
  1. Go with your upper back on a dumbbell bench, which is at odds with compared to you. In the width direction.
  2. Only your feet hit the floor and your knees make an angle of 90 degrees. Lower leg vertically with other words.
  3. Your knees and hips are located on one imaginary line, slightly lower than your shoulders (or slightly lower than the bench. This allows you more extend: a ' trick ' that we have learned of Arnold and the reason is why you exercise the best cross on the bench or cross bench performs).
  4. Now grab a dumbbell bite, which you have placed on the bench next to you. Support with both hands the bottom of one end of the dumbbell, by with your thumbs and middle fingers to form as it were a diamond.
  5. Bring the dumbbell with practically stretched arms above your chest; This is your starting position.
  6. A light bending (10-15 degrees) in the elbows is allowed and even desirable, as long as you during the movement the bending angle maintains. Make it in short no glorified triceps extensions.
  7. Now, in an arc, bring the dumbbell back until your upper arms are parallel to the floor. If your shoulder mobility allows that you come at all.
  8. Hold this position and bring the dumbbell back to the start position now in the same line.
  9. Repeat this exercise for the desired number of reps.



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Where was Arnold Schwarzenegger famous for in his bodybuilding days?


Arnold SchwarzeneggerOkay, his biceps were big, but what else was far more impressive were his chest muscles.
Arnold had very well-developed chest muscles, so big that you could put a glass on the top.
How he did this is not by secret chest exercises or something, but just by the exercises you just have seen.
Where he is possessed of was is super heavy exercises with free weights, well the equipment at that time were not as if now, but multiple muscles at once you train with free weights so you get a balanced spierbalanse.

He knew how your overbust and underbust you had to train to be get a muscular chest.





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