Let’s go back about twenty years. Without a doubt, the best breasts in the world then belonged to Arnold Schwarzenegger . Take a closer look at his “Olympic” photos, and you will agree that such pectoral muscles can still be considered the standard of “mass” and detail today. Of course, Arnold received a lot from nature. But he himself also did not remain in debt to her. His “chest” training is based on the hardest basic exercises – bench presses, fly-ups, dips. In a word, a classic. But classic does not mean monotony. Basic exercises have many variations. Did you want to try something new? Please! It is for this purpose that I unearthed excellent, but somewhat forgotten chest exercises. They will help you just as they once helped the titans of the past.
A few words about repetitions. For compound exercises such as bench presses, do 6-10 reps – this is the best range for gaining strength and mass. Place auxiliary exercises, for example, fly-ups, at the end of the complex, take lighter weights and do 10-15 repetitions per set.
Do these push-ups when your chest muscles are already partially exhausted; otherwise, the exercise will be too easy. Place your hands on the floor directly under your lower chest. If you push them forward, the main load will fall on the triceps. After “failure”, do not stop, but go on to partial repetitions: do push-ups at least a little.
1. PUSH-UPS WITH NARROW HANDS
You can do this exercise even at home – it does not require any special equipment.
» Place your hands under your lower chest (one palm on top of the other)
» Keeping your body completely straight, fully straighten your arms
» Slowly lower yourself down and repeat the movement. Go to failure on every set
» To increase resistance, raise your legs higher. If, on the contrary, the exercise seems too difficult, find a lower bench. This push-up variation is perfect for completing a workout and works especially effectively as part of a complex set as a second exercise.
2. BLOCK FLEECHES ON A HORIZONTAL OR INCLINED BENCH
Blocks give a new feeling of load and allow you to work your chest from different angles, changing them directly during the set. In addition, blocks minimize the load on the shoulder joints and thereby protect against injury
» Place a horizontal or inclined bench (incline shown in the photo) between the two lower blocks
» Take the handles of the blocks and lie down on the bench so that the lower “edge” of the pecs coincides with line of cables
» In the starting position, the arms are turned with the palms up, the elbows are slightly bent. From this position, begin to bring the handles of the blocks together above your chest
.” In order for the chest tension to be constant, there should be no stops at the top point, and the hands should not touch each other. Lower your arms slowly until your hands are at the level of your chest.
Blocks make it possible to maintain constant tension in the pectoral muscles. At the top point, additionally tighten your chest.
3. WEIGHTED PUSH-UPS
IN THE “coolest” gyms of past years there were special converging bars: the distance between them gradually narrowed. Push-ups on such bars, especially when dumbbells are suspended from the belt, are a powerful blow to the chest. However, they will also do regular – parallel bars.
» First of all, thoroughly warm up your elbows and shoulders
» Keep your torso straight on straight arms, elbows as close to your body as possible
» Experiment with different positions of your legs: bend your knees, cross your feet, or keep your legs straight. Choose the one that suits you best. comfortable position
» Bending your elbows, lower yourself down on your hands until a good stretch is not too deep. This threatens injury. Return to the original position not only with isolated force of the pectoral and triceps.
4. DUMBBELL PRESS WITH DOWN INCLINE
This is another great exercise for developing the pectoral muscles! Are you used to doing it with a barbell? Then take note: dumbbells expand your range of motion. And chest contractions with dumbbells are noticeably stronger than with a barbell. By the way, many bodybuilders do the bench press incorrectly: they lower the barbell (dumbbells) to the lower part of the chest instead of the upper and thereby limit the range of movement.
If you are going to train with substantial weights, then do not even try to perform the exercise without a partner. He should hand you the dumbbells when you take your starting position.
» Do not fidget on the bench or squirm your whole body, press the weight up
» When lowering the dumbbells, make sure that your elbows are pointing straight down
» At the lowest point, the dumbbells should be just below chest level
The most difficult thing about the incline bench press is placing the dumbbells in starting position and do not drop them down. Be careful!
5. VERTICAL PRESS IN A SIMULATOR
Some exercises on machines can be an excellent auxiliary tool for developing the pectoral muscles. For example, the vertical press, which we will talk about now. The meaning of this exercise is in the special position of the hands and elbows
» Set the seat at such a height that the handles of the machine are at the level of the lower or middle part of the chest
» Press your back against the vertical back of the seat
» When returning to the starting position, slightly lift your chest up
» Do repetitions non-stop and under complete control. End the set with two or three partial repetitions.
Although this exercise cannot be considered an equivalent replacement for the bench press, the vertical version of the machine can be a great finishing touch to your chest workout.
