What are the different types of chest exercises?

Exercise

Chest is generally designed to focus on pectoralis major , a large muscle responsible for flexion and adction of the arm. The main pectoralis works in conjunction with a smaller deeper muscle, pectoralis minor . In summary, these paired muscles are often referred to as "pectorates". Although each pectoralis is the only unit, chest training often focuses on specific chest areas as if they were separate entities. These movements represent an excellent starting point for those who are new for resistance training. Other exercises are used to target internal, external and upper pectors separately. As soon as the training progresses above the newcomers, balanced exercises usually include chest exercises that focus on each chest area individually.Ses played on the bench. Generally speaking, a steeper tendency focuses on a higher part of the chest. For this reason, it is usually recommended that the bench be set between 35 and 50 °, depending on personal preferences andcomfort. Bench presses, dumbbells inclined and tendencies for tendency are a good choice to target the upper pectors.

The internal development of the breast elements adds a noticeable definition to the chest area in both men and women. Once they are considered one of the most difficult areas to focus, internal pectors are best activated movements that allow the weapons to join or pass in front of the body at the end of each repetition. Cable crossovers and machines Pec Paluby are designed to allow this movement. If these machines are not available, the dumbbells may be replaced by imitation of the same movement.

Perhaps the most neglected area of ​​the Pectoral Muscles, the outer chest, is still an important target point. A well -developed outer chest gives the appearance of the narrowed passports and acts to balance the hips. This particular area is well focused on chest exercises requiring wide adhesionVost, such as a wide press on the bench and wide adhesion on parallel bars.

Since the balance is important in all weight training programs, it is recommended that chest exercises are supplemented with exercises that stimulate the muscles that cooperate with pectorates. Pectorators synergists - those muscles that help in the above exercises - include biceps, triceps, deltoids and rotator cuffs. Antagonists, those who do movements opposite the chest movements include rhombids and latissimus dorsi . These exercises can take place either during the same training or on an alternative day.