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Showing posts with label Pectoral exercise. Show all posts
Showing posts with label Pectoral exercise. Show all posts

Strengthen the chest muscle and Developed to the smith machine 

Developed to the smith machine

Developed coated Smith Machine






Strengthen the chest muscle and Developed to the smith machine
إضافة تسمية توضيحية

Strengthen the chest muscle and Developed to the smith machine 


The bench press with the smith machine is a variant of the classic bench press which is practiced thanks to a guided frame. This frame has the advantage of securing the movement and therefore of limiting accidents. But, it also allows for better focus on pectoral work, to dispense with partner and work heavy and / or failure.




On the other hand, the disadvantage when practicing the bench press with the guided frame is that the movement is less natural than with a free bar and that it is not suitable for all morphologies. Moreover, the work is less complete and leaves the muscles stabilizing, which develops less the overall strength.

Muscles used

The muscles required by the bench press to the smith machine are the same as those which are developed by the bench press at the free bar, that is to say the pectorals, mainly, but also the front of the shoulders (the deltoids and the triceps. However, stabilizing muscles, such as serratus, are less used than with a free bar.

Execution of the exercise

The performance is very similar to a developed lying at the helm. Place a bench under the guided bar. Load it with the right weight. Then lie on the bench, head under the bar, with back, buttocks, shoulders and head tacked against the bench. Your feet should rest on the floor, legs at 90 degrees.

Grasp the guided bar with a slightly larger hand gap than the shoulder gap. Your hands are in pronation, so the back of your hands is turned in your direction.

Lift the bar from its safety and control its descent to the middle of your chest. Then, return to the starting position by pushing the bar. Repeat until the end of the series and lock the bar again.
Breathing

Inspire when the bar descends and exhale when pushing it up. If you use a really heavy load, it is possible to block your breathing during the most difficult phase of the exercise.

Safety instructions

At any time of your movement, it is possible to lock the bar on the frame, usually by pivoting the cuffs forward. So, no risk of getting stuck under the bar as at the coated bar.

As with any guided machine, the movement may not be adapted to your morphology. If you experience discomfort or pain, you do not need to worry, think about practicing bench press with dumbbells.

Work at the bench press must be done in full amplitude. However, it is not necessarily necessary to lower the bar too low, especially if you have long arms, as this could over-stretch your pectorals.

Tips for the bench press at the Smith machine

To keep the back well tacked against the bench, it is possible to bend the legs and lay them on the bench. However, this reduces the stability of the position.

In order to carry most of the work on the pectorals, it is important to keep the shoulders against the bench by tightening the shoulder blades. Thus, the front will be less solicited.

Developed coated Smith Machine

The work at the smith machine is particularly interesting to work heavy, to failure or declining, because it is secure. Do not hesitate to take advantage of it.

You can stop at the end of the movement, just before you lock the joints of the elbows, in order to concentrate the tension on your pectorals.

variants

The bench press can also be practiced with a wide grip, in order to better solicit the pecs, especially their external part, or in tight grip in order to emphasize the triceps and the internal part of the pectorals.

It is also possible to use a sloping bench to emphasize the top of the pecs, or declined, to work primarily on the lower of these muscles.

The other direct alternatives to the developed recumbent to the smith machine are the bench press to the free bar or to the dumbbells. These two variants can also be used in inclined or declined versions.

Finally, the work of the pectorals can also be practiced with pumps, dips, lying apart or exercises as the pulley apart opposite.
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Strengthen the chest muscle and Developed to the smith machine

Strengthen the chest muscles by sitting on the device



Developed seated at the machine
Developed seated machine



Developed seated at the machine Developed seated machine
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Strengthen the chest muscles by sitting on the device


The machine-seated machine or "pectoral press" is an alternative to the coated barbell or dumbbell, which has the advantage of being secure and therefore allowing a heavier work.







It is less traumatic for the joints and the back. Moreover, on the right machines, whose trajectory is convergent, the movement is more natural than with a bar and is close to dumbbell work without its dangers of instability.

However, like all machine exercises, the movement may not be suitable for certain morphologies and does not help to develop the stabilizing muscles.

Muscles used

The developed seated machine mainly targets the muscles of the pectorals, the anterior beams of the shoulders and the triceps. Secondary, this exercise also solicits the trapezius, the latissimus dorsi, the large round and the biceps.

Depending on the height adjustment of the seat, emphasis can be placed on different areas of the pectorals. By adjusting it low, the top of the pectorals will resume a greater load. Conversely, by adjusting it above, the bottom of the pecs will be more stressed.

Execution of the exercise


Adjust the seat to your liking. Then, sit on the seat, back against the back. Grasp the wrists with the hands in pronation. Push the wrists forward without removing the back of the backrest until your arms are stretched.

Mark a stop for at least one second, then check the wrists until you return to the starting position. Repeat until the end of your series.
Breathing

The best way to breathe is to blow when you push the wrists and inspire on the back movement. When the load is very heavy, it is possible to block breathing during the most difficult phase of the movement.

Safety instructions


The developed seated machine is a very safe exercise. But, if your morphology does not seem to fit the machine, because of pain or discomfort, it is useless to get hooked. Better then use dumbbells.

Be careful not to go too far during the return movement. The muscles must work in full amplitude, but it is not recommended to stretch the pectorals too much as this can increase the risk of injury. This is especially true for practitioners whose arms are long and whose rib cage is narrow.

Tips for the developed seated machine

Be sure to keep the shoulders back, or even tighten the shoulder blades, so as to target the pectorals and not the front of the shoulders. To increase the stress on these muscles, be sure to contract the pecs at the end of the movement.

As the machine is secure, do not hesitate to work heavy, fail or even declining.

variants

Some developed machines can vary the sockets. It is then possible to work with a wide grip, which emphasizes the outside of the pectorals, a medium grip, or a tight grip that emphasizes the inside of the pectorals.

Developed seated Pulley machine

Other machines give the possibility of working in neutral grip, which more stresses the front of the shoulders. It is also possible to do the exercise on a bench with 2 pulleys.
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Strengthen the chest muscles by sitting on the device (PECTORAL)

Strengthen the chest muscle with Gironda-style dips

Gironda-style dips

Gironda-style dips

Vince Gironda is a 50s bodybuilder, considered at the time as one of the best bodybuilding coaches. Nicknamed the "Iron Guru", he has trained and brought to the victory of many athletes, the best known of which is Larry Scott.
Many bodybuilding stars have trained in his gym like Lou Ferrigno "the incredible Hulk", Frank Zane and even Arnold Schwarzenegger.
Gironda claimed to be able to get in shape anyone, and more quickly than anyone else. That is why the studios sent her actors and actresses. Clint Eastwood, Denzel Washington, Dear and many others sweated in his gym
Vince had unorthodox training methods. For him, the bench press was an unattractive weight-training exercise, which produced unattractive breasts in the shape of a woman's breast; not broad and flat like a gladiator's cuirass.
To do this, he had his students dips in a very special way, the famous "dips Gironda", in order to obtain pectorals with a classical form.

Execution of the exercise

According to Vince Gironda, it is necessary to use parallel bars or a V-Bar, with a width of 33 inches (84 cm). If the gap is wider or tighter, it will not have the desired effect.

The most important factor to make good movement is in the elbows; they should be well apart and away from the shoulders. The back should be rounded and curved. The head should lean forward with the chin resting on the top of the chest.
instructions
It is recommended to cross the feet, making sure they are advanced and aligned with the face, and not placed backwards like the traditional dips.
The working position should not be changed, the purpose of which is to work the pectorals and limit the action of the triceps and shoulders. Indeed, bringing the elbows closer would require more triceps.
Then we have only to let ourselves go down by feeling the stretching of the muscles of the chest, and to ascend by contracting strongly the pectorals at the top of the movement.
Few people do this well. There is a tendency to accelerate the movement, where it is necessary to take the time to descend well, elbows well open, and to go back to the strength of the pecs.

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Strengthen the chest muscle with Gironda-style dips

Strengthen the chest muscle Pectoral exercise Dive Bomber Pumps  Dive bomber push-up



Dive Bomber Pumps

Dive bomber push-up

Dive Bomber Pumps Dive bomber push-up


A lot of things have been written about pumps, and you probably know all the variations of this exercise especially if you are a follower of body weight movements. Pumps are one of the best bodybuilding exercises to remodel the muscles of the bust without requiring any equipment.

Today we offer you a variant of the most difficult to execute: the dive bomber push-up! This variant is often incorporated into the military training of elite soldiers, such as the Navy Seals or the US Army Rangers. Maybe you remember Demi Moore doing this type of pumps in the film "At Equal Arms" (G.I. Jane).

This movement will allow you to develop the upper body strength while holding the trunk muscles. Unlike other types of pumps where most stabilizing muscles are kept static during movement, dive bomber pumps require dynamic work of flexions and extensions that will strengthen the joints (tendons and ligaments).

Targeted muscles

The "dive bomber push-ups" make it possible to work the whole body in one exercise and mainly solicit the chest, arms, abdominals, back and legs. In addition to the cladding work, the movement also helps to improve the flexibility of the thigh, back and shoulders.

Execution of the exercise

The trick to make the move well is to do it slowly, keeping control both during the descent phase to the ground and when returning to the starting position. It is also important to go back and forth using the same course, while trying to keep the body as close to the ground as possible.
In the starting position, the legs are widely separated and the hands spaced a distance corresponding to the width of the shoulders. Bring the head between the biceps and push the buttocks back with the heels on the ground. Try to keep your back as straight as possible. For the less flexible, it may be necessary to stretch the thighs and the shoulder joint before doing the exercise.

Lower the head and chest by bringing the torso parallel to the ground and then back up as if you were trying to pass under a bar. In the final position, your arms should be stretched, your hips close to the ground and your head in the air, looking parallel to the ground. Return to the starting position by doing exactly the opposite way.
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Strengthen the chest muscle Pectoral exercise Dive Bomber Pumps Dive bomber push-up

Pectoral. chest. muscle exercise Pec Deck

Pec Deck








Pectoral. chest. muscle exercise Pec Deck

This weight training exercise solicits the pectorals. It is an insulation exercise that allows to work on a large amplitude. Very popular with beginners, the "butterfly" usually completes the pectoral session after the basic movements. If you work in long series, it will give you very good sensations and intense congestion.

It also has the advantage of bringing a constant resistance compared to dumbbells which can be interesting to properly solicit the inside of the pecs when the arms are against each other.

Targeted muscles

The large and small pectoral, anterior deltoid, brachial caraco and the large serratus. It touches both the upper and lower part of the pectoralis major.

The muscular sensations are carried on the external part when the arms are brought back and on the internal (sternal) part when the arms are tightly pressed together.

On this movement there is a horizontal adduction of the arms (close to each other) under the action of the pectoral major, anterior deltoid and brachial coraco. At the same time the scapula moves away from the column under the action of the small pectoral and the large serratus to allow the arm to move well in the front.

Execution of the exercise

Start by first adjusting the height of the seat so that the shoulder and elbow joints form a right angle (90 °). Sit upright by sticking the lumbar against the backrest. Grasp the wrists and place the forearm against the supports. The easiest way is to grab a handle, bring it to yourself and then grasp the other handle. This avoids being torn apart. The knees are bent and the feet flat on the ground, spread apart from shoulder width. Bring the wrists against each other while exhaling. Return to starting position.
Breathing

Inspire the handles away from each other. Exhale by bringing the handles together against each other during the concentric phase.

Safety instructions

The elbows should not be too far back when you return to the starting position, this strongly stresses the joint of the shoulder. Limit amplitude according to your flexibility.

The back must rest against the backrest. Perform the movement in a slow and controlled way to feel the work of the pecs.

variants

Some muscle-building machines keep the arms parallel to the floor (arms taut, elbows slightly bent), an exercise equivalent to dumbbells lying dumbbells but on machine.
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Pectoral chest muscle exercise Pec Deck

Pectoral exercise Reclining dumbbells

Reclining dumbbells
Lying apart






Pectoral exercise Reclining dumbbells

This exercise of musculation of insulation makes it possible to work the pectorals. It minimizes the intervention of the shoulders (anterior deltoid) and hardly solicits the triceps. It can be placed at the end of the session as a finishing exercise for the pectorals.
Targeted muscles

It solicits the pectoralis major, the anterior deltoid and other muscles that participate to maintain the balance.
Execution of the exercise
Lying on a flat bench and starting the exercises with outstretched arms. Raise and lower the dumbbells by making quarter-circles, making sure to stop before the dumbbells touch. The goal is to keep the pectorals live. Bend the elbows at a constant angle during the movement path.
Keep your lower back glued to the bench so you do not over-arch. You can cross the legs and fold over you to be more comfortable. It is also possible to place your feet on the edge of the bench or on the ground.
Do not lower extremely low to avoid over-stressing the shoulder joint.
Breathing
Breathe in the descent of the dumbbells and exhale when you return to the starting position.
Safety instructions
On this exercise, you should take less weight than the bench press with dumbbells because the leverage effect is great. Go down slowly, not too low keeping control.
variants
Layers can be spread out using dumbbells or two low pulleys. There are also machines that copy the movement. This exercise can be replaced by the pec-deck machine.

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Pectoral exercise Reclining dumbbells

Pectoral exercise Floor Pumps  Body Pumps

Floor Pumps

Body Pumps

Pectoral exercise Floor Pumps Body Pumps

Everyone has already practiced this weight training exercise at least once! It is a classic of the kind that makes it possible to work the whole of the bust. One can build good pectorals with only the pumps but provided you know how to develop well all parts of this muscle group. Indeed, according to the position of the hands and the inclination, one can favor the top, the bottom or even the inside of the pectorals.

Targeted muscles

It mainly involves the pectoral major, the anterior deltoid and the triceps. Other muscles participate to maintain balance especially the abdominal.

Execution of the exercise

Starting position on the ground, hand gauge greater than the width of the shoulders. Lower the bust to the ground with the head while keeping the abdominals under tension. Return to starting position.
Breathing
Breathe in on the descent and exhale when you return to the starting position.
Safety instructions
Keep the abdominals under tension during the movement so as not to bend at the level of the lumbar (cladding).

variants

Several variants of this exercise of musculation are possible. It is possible to :

Lay knees on floor to make exercise less difficult. If you are not yet capable of making pumps, this tip will make your exercise easier. You can later upgrade to the normal version.
Bring your hands together to make more use of the triceps and the inside of the pectorals. The exercise is then much more difficult and the triceps are strained.
Raise the feet to carry more work on the top of the pectorals. You can put your feet on a stand.
Exercise with one arm, spreading the thighs well to maintain balance. This version is particularly difficult because all the weight rests on a single arm. Warm up with a few long sets of pumps before moving on to the one arm version.
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Pectoral exercise Floor Pumps Body Pumps

Pectoral muscle exercise Developed coated bar  Bench

Developed coated bar
Bench





Pectoral muscle exercise Developed coated bar Bench

This very popular bodybuilding exercise develops the chest. Coated development is a basic exercise that involves two joints (elbow and shoulder) and allows to work the entire bust, not just the pectorals. It is one of the movements that evaluates the muscular strength of the upper limbs and is used in athletic strength tests.

Targeted muscles

It urges the muscles of the trunk, mainly the large and the small pectoral, the anterior deltoid, the triceps. Other muscles intervene depending on the way of performing the exercise, positioning and maintaining balance such as the latissimus dorsi, the large serratus, the muscle of the arm brachial arm, the buttocks, the lumbar and abdominal.

Execution of the exercise

Extended starting position on the bench press. The bar placed on the supports is at eye level. Place the hands on the bar, in pronation, spread apart a distance slightly greater than the width of the shoulders. Bend the legs and fold them down to have the lumbar glued to the bench and avoid bending. You can also put your feet on the edge of the bench or flat on the ground for more balance but do not lift the buttocks by pushing.

Unhook the bar from the brackets and immobilize it with arms outstretched. It is then at the top of the pectorals. Lower the load slowly, controlling it, until the pectorals (nipples). Return to initial position.

Note that the movement of the bench press is not strictly vertical. At the end, rest the bar gently on the supports with the help of the partner.
Breathing

Breathe in as you lower the bar and exhale when you return to the starting position.

It is not recommended to block breathing during the difficult phase. Nevertheless this maneuver makes it possible to stabilize the bust and gives a solid base for the muscles of the shoulders and the chest. If you use heavy loads, exhale after passing the delicate point.

Safety instructions

If you work with heavy loads, you need a partner to assist you because you can be stuck under the bar and seriously injure yourself. If nobody can assure you, work with the dumbbells.

There are several possibilities for the placement of the legs. Here are three:

Bend the knees and lower the legs to have the lumbar glued to the bench and not arch the lower back. This position can cause initial equilibrium problems.

Bend your legs and put your feet on the edge of the bench. This makes it possible to limit the camber of the lower back and to have a correct balance.

Lay the feet flat on the floor for more balance. It will then be necessary to watch the camber of the lower back, contract the abdominals and not take off the buttocks. If you take off the buttocks during the concentric phase, you accentuate the camber of the lumbar region and create significant pressures in the vertebrae and intervertebral discs. This can lead to pinching of discs and herniated discs.

To take the bar, two possibilities:

If you break the wrist, the bar is in the palm of your hand. The thumb must be under the bar so that it rests on the axis of the forearm.

If you do not break your wrist, your thumb should not be under the bar to prevent it from slipping or slipping out of your hands, and to minimize tension at the wrist joint (wrist compression).

Lower the bar slowly without causing it to bounce dangerously on the rib cage.

Do not change position while performing the exercise. One often sees practitioners twisting in half to finish their series.

variants

It is possible to carry out the exercise with the elbows along the body rather than displaced. This will bring the work to the front of the shoulders.

The closer the hands are, the more the triceps will be solicited. Note that the grip tight elbows separated from the bust solicits more the sternal part (the inside of the pectorals).

You can bring the bar towards the neck, this will solicit more the upper part of the pectoral (clavicular).

You can do the bench press using dumbbells or a bar, on flat bench, inclined or declined. There are also machines in the weight rooms where one is seated or standing like the Smith machine. They can be an alternative to developed lying at the free bar.

Pectoral muscle exercise Developed coated bar Bench

Pectoral exercise Developed with dumbbells

Developed with dumbbellsPectoral exercise





Developed with dumbbells Pectoral exercise


Developed lying dumbbells


The bench press is a basic exercise to target the pectorals. It can be executed with a bar or on a machine. But, with dumbbells, it has the advantage of allowing a more natural movement, a better contraction of the pecs and a greater stretching of the muscles. It is an exercise that uses the stabilizing muscles and is not as easy to master as the bench press. Indeed, the body must first get used to finding balance. Because stabilization adds difficulty, it is not possible to lift as heavy as with a bar.

Muscles used





The bench press mainly solicits the large and small pectoral. But, it also involves the triceps and the front of the shoulders (the anterior deltoids). Performed with dumbbells, it involves the stabilizing muscles such as serratus and coraco-brachial.

Execution of the exercise

Grasp the dumbbells in pronation. Lie on a flat bench, back against the back, and place your feet on the floor. Position yourself with the dumbbells on each side of the torso, tighten the shoulder blades so that your shoulders sit back. They must not move forward during movement.
Push each dumbbell upwards in a converging motion, contracting the pecs, until your arms are stretched and the dumbbells gathered over your head. Then, go back down to the starting position and repeat until the end of your series.

Breathing

Blow when you push the dumbbells up. Then inhale down. It is possible to block breathing during the most difficult part of the movement, when using a really heavy load.

Safety instructions

If you have never performed the movement and, especially if you are a beginner, it is recommended to start your work with a light load, in order to get used to the movement. Even for a non-beginner practitioner, who has never worked with free loads, it can be difficult to control the dumbbells. So it is better to learn to stabilize them before charging heavier. Otherwise, you risk going too far back and damaging your shoulders.

If your arms are long and your torso narrow, it is better not to go down too low as this could over-stretch your pectorals and hurt you.

Keep your back against the bench, avoid over-arching. If you want, it is even possible to practice the exercise with the feet on the bench, legs at 45 degrees, in order to have a straight back. Attention, however, this posture is less stable.

When working hard or to failure, it is advisable to have the help of a partner in case you lose balance. If you are using heavy dumbbells, be careful when handling them. Whether it's before or especially after your series. It is easy to get hurt, carried away by their weight.

To position yourself on the bench, you can grab the dumbbells as for a raised ground, then sit with the dumbbells on your knees and finally tip back onto the bench. To get up, bend your legs towards you, place the dumbbells on your knees and tip forward using this counterweight.

Developed lying dumbbells

Tips for the developed dumbbells

With the dumbbells, the movement is more difficult than at the bar. Use slightly heavier loads. Generally, a 15% decrease in total load is recommended.

To accentuate the demand of the pectorals, mark a time of stop at the top of the movement, contracting strongly the muscles.

Do not knock the dumbbells against each other at the top of the movement, this only facilitates movement and reduces the time under tension by making exercise less effective.

During the climb, it is possible to gain a little strength by pushing on the feet and contracting the buttocks to gain stability. However, it is not necessary to take off the basin of the bench.

variants

As with the bench press, you can practice the dumbbell bench press to tip the upper part of the pectorals.

Dumbbell-develops can be done with a neutral grip. Thus, the pectoralis major is less stressed and the triceps, as well as the anterior deltoids, work more. This position is interesting to continue to train the chest even with a shoulder that is painful.

Developed inclined dumbbells neutral grip

The main variants to the coated dumbbell are the developed coated at the bar and machine. But it is also possible to solicit the pectorals thanks to pulleys.

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Pectoral exercise Developed with dumbbells

Pectoral muscle  exercise


Pectoral exercisesPectoral exercise




Pectoral muscle exercise

Pectoral exercises are often with the arms and abdominals the priority of many bodybuilding practitioners. It is true that these muscles are aesthetically important, but too much development can lead to distort the bust. For others, this muscle group can be very difficult to muscle. If you have difficulty in taking pectoral exercises with basic exercises such as bench press or dips, insulation work on the machines or pulley should be considered. You will also have to put your ego aside because often practitioners try to lift loads that are too heavy with an awful technique. And this to the detriment of the development of this muscular groupComment muscle the pectorals? What are the best exercises? Comment working the pecs without hardware? What strength training exercises do for the top of the pectorals and the middle portion? In this section you will find all the weight training exercises for the pectorals as well as many training tips. Pectoralists who are recalcitrant to worry!

Pectoral muscle exercise

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