A good training plan should not include exercises for the chest muscles. This is because the chest muscle belongs to one of the largest muscle groups in the human body. If it is in shape and strong, it contributes to good posture and prevents injuries.
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The following are four basic chest exercises that you absolutely must do in your training plan should integrate.
Lie on your back and make sure that your entire back is touching the bench. If necessary, you can place your foot on the bench or on a step. When you're ready, open your arms shoulder-width apart. Then first pull the weight bench close to your chest. Then push the dumbbell up without stretching your elbows too much. This exercise is generally the first exercise in your training plan recommended as it is good for warming up as well as increasing weight.
Attention:
a. It is very important that you keep your wrists straight during this exercise.
b. Breathe in during the first step and exhale in the second step.
As the next step in training plan Let's pick up the dumbbells. As in the previous exercise, make sure that your entire back area touches the bench. The main difference is that you now dumbbells use to train both sides of the chest muscles independently. Be particularly careful when blocking the pectoral muscle and try to strain the deltoid muscle as little as possible.
For this exercise Stay in the same position as in the previous two exercises. The basic difference in this exercise is that you now spread both arms sideways instead of moving them across your chest. The arms should be up to the level of your chest be spread out. Finally, bring the dumbbells together over your chest. Keep your wrists straight, inhale during the first movement and exhale during the second movement.
Attention:
Make sure that your arms are not fully extended but slightly bent. Do this exercise as smoothly and slowly as possible.
push-ups or push-up are probably the best and most thorough exercise for the upper body which is not training plan should be missing. One of the big advantages of push-ups is the large number of variants, which you can choose depending on the individual fitness level can select. In a prone position, stretch your arms forward a little more than shoulder-width. Make sure your feet are stretched out and touching each other. Press your chest firmly to the floor and pause just before the floor. Push your body up until your arms are fully extended. It is important that you lie straight and that your face is facing the floor and forward. Die version should be even and the pelvis must be kept straight.
What do you do to get your chest muscles in shape? Do you have a specific exercise that we didn't list? Let's put it in the comments know! And if you are looking for more exercises to challenge and get your body in shape, try this Exercises for a flat and toned stomach.
Spiros Anastasiou
Personal Trainer & Gym Instructor
Holmes Place Greece
Posted on fitness
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