The chest is a muscular complex, so for its full development, it needs to be exposed to a variety of training and exercises.
- Pressing on a horizontal bench:
Affects the entire body mass of pectoral muscles, especially the bottom and outside. The width of the grip – from the widest possible – then works and stretches directly on the chest muscle, to the width of the shoulders – then most of the load is taken over by the triceps.
- Pressing on an incline bench:
The exercise is focused on the upper bundles of pectoral muscles. The angle of 30 degrees is considered to be the optimum angle.
- Pressing head down:
It affects the lower and outer parts of the pectoral muscle. The barbell must touch the middle part of the chest when moving down. The best results for the bottom of the chest are achieved by tilting the bench 15 – 20 degrees.
- Dumbbell press lying down:
You can successfully use this exercise both for volume development and for improving the shape of your pectoral muscles.
- Dumbbell press on an incline bench:
One of the most effective exercises for developing the volume and giving the chest muscles a good, aesthetic shape. Emphasizes the load on the upper part of the chest. It develops upper shoulder muscles in general, particularly the arms and arm muscles that lead to the muscles of the hands.
- Dumbbell presses on the bench with a downward slope:
Dumbbell bench presses with a downward slope cut and lifts the bottom and large pectoral muscle, giving it a stiffer and sharper shape.
Dumbbell dumbbells above the chest allow you to load the inner edge of the largest muscle and achieve a clear separation of the chest muscles in the center of the torso.
Compared to the barbell, you can lower the dumbbells from the chest to the lower level, thereby increasing the amplitude of the movement and stretching the chest muscles further.
- Dumbbell dilution while lying:
When performing dumbbell dilutions, the load is focused on the middle and inner edge of the large pectoral muscle. This exercise is used for the definition (clear form and separation of muscles) and separation (stripe, a manifestation of muscle fibers) of breast muscles.
Dumbbell breeding is one of the best exercises for the development of the middle part of the breast, making the breast “cool”, convex shape, as well as for the “design” of a distinct separation between the left and right large pectoral muscles.
- Dumbbell breeding on an incline bench
An exercise that forms and processes the upper part of the chest wall. Exercise in this motor plane loads the top of the chest wall, especially in the stretched position.
- Block reduction on an incline bench
Extremely stretches the pectoral muscles, not exerting a significant load on the joint. Such a variant of this exercise as reduction of the upper paired block on an inclined bench, sitting in a reverse inclination is very effective.
- Pressing from the chest in the simulator sitting
Click in the simulator is used to design and cut the muscles of the chest, adding them to the “stripe”.
- Information in the Peck-Deck
The information in the Peck-Deck adds “stripes” to the chest muscles; it highlights their inner edges, distinctly separating the left and right large chest muscles in the center of the body.
- Crossover mapping through the upper blocks
Used to isolate the bottom of the large breast muscle, making it sharp, for a clear separation of the breast muscles in the center of the body and the “manifestation” of the muscular relief of the breast. Round (penetrate) the shoulders by folding the arms in front of the chest.
- Crossover connection through the lower blocks
It is used to separate the left and right large pectoral muscles from the delta and from each other in the middle of the torso, as well as to work out the muscle separation of the top of the breast.
- Push-ups on bars
It affects the lower and outer chest muscles. Often used as a warm-up exercise.
Exercise focusing on the stretching of the chest.