Longevity & Isolation
The study of the pectoral muscles: a new complex from the coach!
How do you like such a fresh idea for breast training? Finish doing the bench press every Monday! For your chest to break through your T-shirt, you need to stop training like when everyone else. Forget about the bar, switch to dumbbells and learn how to make each movement accurately accurate.
Dumbbell Bench Press
Lie on the bench and lift the middle-weight dumbbells clearly above the shoulder joints. Keep your abdominal and buttock muscles tense. Roll your shoulder blades, bend your elbows, move your arms to the sides and lower the dumbbells to the sides of the chest. At the bottom point, pause for a second, then squeeze the dumbbells back to their original position. Try to squeeze your pectorals every time you straighten your arms. Make 4 sets of 12 repetitions.
Incline Dumbbell Bench Press
Lie down on a bench set at an angle of 30 degrees. Take dumbbells in your hands and lift them above you. Keeping your left hand straight, lower your right to the right side of your chest. Return to starting position. Now leave your right hand straight and lower your left to the left side of the chest. Return to the starting position again. Now lower both dumbbells to the sides of the chest at the same time and squeeze them to their original position. Repeat the same thing twice more – and you did 1 set. All you need to do 4 of these sets.
Push ups from the bench
Stand at point blank range with your palms shoulder-width apart on the bench. Do the maximum number of repetitions in 30 seconds, trying to squeeze pectorals on each repetition. After each approach, rest for 30 seconds. Make 3 sets.
Important: try to feel the same reduction in pectoral on each repetition, as well as in cross push-ups.
FLAT CHEST MEANS
To ensure that the breasts are in perfect order, it is not enough to regularly do push-ups.
Remember the back
If you want more breasts, train your back muscles more and more often. Performing only push-ups and bench presses, you can bring yourself to the point that the pectoral muscles become excessively stiff and begin to tighten your shoulders together, which will make you stoop and visually reduce the size of your chest. This process will go especially fast if you have a sedentary job. Resist this by doing various traction. Strong rhomboid and trapezius muscles will expand your shoulders and give your breasts a more powerful shape.
Your pectoral muscles are not only responsible for, say, pushing away various heavy objects. In addition, the Chest have a function such as horizontal adduction: they attract your hand to the axis of the body. Remember this and, while doing chest exercises, imagine such a movement and additionally compress the pectoral muscles at each repetition.