Since the beginning of time bodybuilding , men wanted to build a box that comes into the room of two full seconds before the rest of your body. They want a chest that stands out and attracts attention, a safe intensifies and Excel. A broad chest that women looking to put their head.
And the ladies also get a beautiful chest that accentuates your natural assets . But they also want their breast to be elegant and feminine , like the rest of your body at the same time .
Well, to achieve these goals is easily achievable with a routine chest background. And add some tips and tricks on your overall plan of experts, and you chest of your dreams without injury to the shoulder of his nightmares .
Shoulder injuries are always rain on the parade of the formation of the chest. The lesions are often due to overtraining , the wrong way , or not to implement a new education training in the chest ying yang .
So when you do this routine will train all higher upper body . By this I mean your chest , your rear deltoids, diamond between the shoulder blades , traps and the muscles of the rotator cuff. Ribs clavicle in front and back of your body, you will exhaust your muscles, but prepared for the appropriate level of exhaustion.
With the correct volume, but without overloading the shoulder joint , we will use chest core exercises , but with a twist in some cases, to take advantage of the latest . Training with supersets , you can get in and out of the gym if you only make six submarines. Talk about a beautiful fast chest.
While the full schedule provides the optimal volume for mega - chest - mass , I have included some substitutions for women who are a little worried add too much weight too fast for her breasts. So make sure you read substitutions training , including training below , so you can tailor the program to their goals.
I've also included a summary of methods and techniques to build chest instant bonus probably never thought , after training. In addition, a complete set of descriptions of the exercise is included at the end of the article.
HIGHLIGHTS FROM THE CROWD UGN - Chest Training
Superset 1:
Sit 60 seconds between exercises. Sit 90 seconds before repeating the superset .
A1 ) DB Flat Chest Press ( 4 sets x 6 reps ) Tempo: 3-0-1
A2 ) Barbell Row or wide grip seated row (4x8) 2-0-1
Superset 2:
Do not rest between exercises. Sit 60 seconds before repeating the superset .
B1) Incline DB Press ( 3x8 ) 2-0-1
B2) DB Chest Fly ( 3x10 ) 3-0-1
Superset 3:
Do not rest between exercises. Sit 60 seconds before repeating the superset .
C1) Medium Grip Bench Press ( 3x12 ) 2-0-1
C2) DB external rotation ( 3x10 ) 2-0-1
Woman exercise substitutions:
Not only are the two sets of each exercise .
To exercise A1 ), substitute the maximum number of push-ups you can do instead of DB Flat Chest Press .
How to instantly increase your breast size
This is something that everyone should do several times a day . If you work on a computer , you should try to maintain this position all the time.
This is what you do:
Sitting or standing position , keep your arms at your sides .
Externally rotate your shoulders so that your palms are now facing forward .
Using the muscles between the shoulder blades to bring the shoulder blades.
Press too hard and pull your shoulders back , contracting the rear deltoids.
At the same time , try to pull your shoulders down (you can feel a stretch along your neck between the shoulders and ears - the stretch feels , the more you have to work on holding this position).
This should pull the shoulders back and blow your chest at least two inches .
You should feel the tension between the shoulder blades as your muscles work to maintain this position. You can also feel a stretch in your chest.
Now hold this proud posture as much as you can throughout the day and stand around clubs in line at the supermarket .
Believe me, someone will notice !
Descriptions year
DB Flat Bench Press
Hold the dumbbells above your chest, palms facing your feet.
Lower the dumbbells to chest height. Press the weights above your chest.
BB Row
Stand with your torso parallel to the ground and folded.
Squeeze the glutes , abs and maintain support your spine in a neutral position.
Keep your back in a neutral position and your knees slightly bent.
Grasp the bar with slightly wider than shoulder width hands.
Rowing the bar in the abdomen and bring the shoulder blades.
Slowly lower to the starting position and repeat.
Do not round your lower back .
Sitting in the front row wide grip
Use a long bar and have a greater width overhand grip .
Keep your arms and back straight , knees slightly bent.
Rowing handle back as much as possible to bring the shoulder blades.
DB Incline Press
Lie on a bench with the 45 degree record.
Hold the dumbbells above your chest, palms facing your feet.
Lower the dumbbells to chest height. Press the weights above your chest.
DB Fly
Lie on your back on a bench and hold the dumbbells with your palms facing the body ( palms facing each other ) .
Keep a slight bend in the elbows at all times.
Slowly begin to lower the dumbbells to your sides until your elbows reach shoulder height . No weight lower.
At this point , press the chest and bring the dumbbells up and the starting position under control.
Middle -Grip Bench Press
Keep your feet flat on the floor with your legs bent and your upper back flat on the bench.
Grasp the middle bar between shoulder width and normal bench press grip.
Keep your elbows close to your body to emphasize the triceps.
You have your help will help you take the helm of the frame.
Keeping your elbows close to your body, lower the bar down to his chest.
Pause briefly and then press the bar on the chest in a straight line.
DB external rotation
Sit on a flat bench with a light dumbbell ( start with 5 pounds) .
Fold the right and place your right foot on the end of the bench foot knee.
Place your right elbow on the top of the right knee and keep the database in the lower position.
Gradually , the use of small muscles of the rotator cuff , DB external rotation and forth until the final position ( forearm is perpendicular to your body at the top of the movement) .
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