Bodybuilder Tips: How to Effectively Build Chest Muscles

The outstanding muscles of one of the most famous bodybuilders, Arnold Schwarzenegger, never ceases to arouse universal admiration, which makes many go to the gym and swing there to exhaustion. However, the result is

even the most remote - and can not be achieved. And all because, performing the usual exercises, many do not affect the muscles of the chest, explains

multiple champion in bodybuilding, author of his own technique Yuri Spasokukotsky and offers to correct mistakes.

How to properly push up from the floor and work with a barbell

Barbell press, lying on the bench. This exercise is considered one of the most effective for strengthening the muscles of the chest, but in fact it is not. When it is performed, the muscles of the lower half, including the glutes, are included, so that the pectorals do not receive an accentuated load. Such an exercise can be performed to develop the entire musculature of the body.

The barbell press in the prone position on an incline bench engages the front deltas, and the load on the upper part of the pectoral muscles, if it occurs, is very insignificant

• Barbell press, lying with a reverse grip on a horizontal bench, just loads the upper part of the chest.

Push-ups from the floor - in the usual performance - are completely useless. But if you modify them a little, they can become an effective tool.

Push-ups from the floor should be done as a starting or final exercise, after the main complex.
When doing push-ups, the elbows should be spread apart, and the arms should be placed wide. With a narrow setting of the hands, the triceps are more involved.

• If you do 20 push-ups, then do the first set without a load, and then with it.
• Select the load so that you can do 10 push-ups.

Dumbbell push-up and dilution is a universal exercise for chest muscles.

• If during this exercise a feeling of discomfort appeared in the shoulder joints, then it is better to abandon it and continue working on the butterfly simulator.

Exercise Safety

• You should start your workout with a comprehensive warm-up.
• If you feel pain in the shoulder joints, it is better to refuse to influence the muscles of the chest.
• Exercises should be performed smoothly, limiting the depth of lowering the weight in all presses. The bar should be lowered to the comfort point of stretching the pectoral muscles. This will help avoid breaking them.

Peculiarities of exercises for different parts of the chest muscles

For the upper chest, one of the most effective is the push-up with dumbbells on an incline bench, the angle of which can reach 70 °. The steeper it is, the stronger the load on the pectoral muscles.

• When performing, it is important to work only with the chest, and elbows take back.

For the lower chest, it's good to do bench presses - with a barbell or with dumbbells - while lying back on an incline bench. At the same time, there is no heel support, and the back of the head is almost absent. On the one hand, it helps to work out every muscle, but on the other hand, it does not help build muscle.

• During the exercise, there may be an increase in pressure due to a strong rush of blood to the head

Dip-ups on the uneven bars allow you to use more muscles than work with a prone load. But working on them requires the observance of the correct technique, otherwise injury is possible.