EXERCISE MUSCLE CHEST

By : mfikri.arifin

EXERCISE MUSCLE CHEST

1. Bench Press (dumbbell / barbell)

This exercise is the best exercise for the chest muscles. Do a grip slightly wider than shoulder width. Do not be too wide because it would cost too much for the joints. Lower the weight slowly so that it touches the chest. When pushing the load up, make a little corner. Do not push straight up, this causes the front of the deltoid muscle of a role.

2. Incline Presses (barbell / dumbbell)

To incline press exercises will give you a little more pressure on the upper chest area. The angle is not too high, at an angle of 20-30 degrees enough alone and exercise can be varied between a barbell and a dumbbell.

3. Decline Presses (barbell / dumbbell)

A movement similar exercises with the bench press or incline press, decline bench only in certain sloped (about 20-30 degrees) down. This exercise concentrates the pressure on the chest muscles so that the bottom of the chest muscles can become thicker and look full.

4. Cable Crossover

It is a movement that helps develop muscles, especially in the area of ​​the middle / under the chest muscle. This exercise alone can strengthen the central area at the top or in the middle or slightly to the low height of the fall according to the cable at maximum contraction. Low height fall of cable can be determined by priority exercise. By grasping both handles on the cable, pull the cable into the future with arms forming a hug, while concentrating on the contraction of the chest muscles. Cable then released slowly.

5. Pec Dec

This exercise allows the muscles of the chest to move with the natural movement that is bringing both arms toward the center of the body. Try to keep the inside of the forearms (forearm) remains in grip pads (pads). If for some reason it is not possible to use the palm of the hand, this movement can still be done perfectly. Avoid using power hand (via the forearms) in this exercise because it will reduce the pressure on the chest muscles.

6. Pull dumbbell Over

This exercise is meant to slightly enlarge the muscles between the ribs so that the ribs become larger cavity and contributes to a thicker pads to push the chest muscles to be more prominent in the future.

Thus the base of the pectoral muscle will become thicker and wider so that when the train chest muscle (pectoralis) and press exercise, the result will be optimal. Exercise with dumbbells in a lying position, or the position where the shoulder attaches to the bench and both feet hit the floor, the load is held straight above your chest. Lower the dumbbell towards the back of the head as far as possible and then re-position to the original. For a beginner can do it with the help of machine pull over.

7. Dumbell flyes

This exercise is used to train the chest muscles with a range of motion far enough, so effectively to help increase muscle mass chest inside and out. Expenses that are used can vary just need to remember to be careful when using heavy loads as it involves stretching the chest muscles close to the maximum, where the position of the chest muscles are in a weak position biomechanical. We recommend that you use a partner to help maintain and supervise the exercise. This exercise can be done in three positions ie incline bench (head higher than your chest), flat bench (head level with the chest), or decline (the head lower than the chest) as needed.

EXERCISE	SET	REHARSHAL	CHARGES (KG)
1. Incline barbell press	1	15	40 + bar (smith machine)
	2	10	80  + bar
	3	6-8	120 + bar
2. Decline barbell press	1	12	120 + bar
	2	8-10	160 + bar
	3	6	200 + bar
3. Dumbell press	1	10	60
	2	10	60
4. Dumbell flyes	1-3	10	60
5. Pec Deck	1-3	15-20	Machine
6. Cable Crossover	1	15-20	Machine
	2	15-20	Machine
	3	15-20	Machine
7. Dumbell Pullover	1-3	10	60
8. Dips	1-3	20	Body

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