4\. DIPS FOR YOUR PECTORAL MUSCLESWhy dips for your pectoral muscles? Dips are normally not an exercise for your pectoral muscles, but this variation is a good alternative to the decline press. Important advantage: you can easily do this exercise yourself! Take the dip posture. Place your feet behind you and lean as far forward as possible. While dipping, let your elbows point outwards. With these dips you not only train your pectoral muscles but you combine chest with triceps. Place in the workout If you are strong, this exercise for the bottom of your chest is an excellent closure or 'in-between-set' of your chest workout. If you're not strong enough to do this, do this fitness exercise earlier in your workout. Combine these dips with push-ups (exercise 6) and you'll have a great superset! 5. BENCH PRESS - BARBELL BENCH PRESS Why bench press? If you are looking for barbell practice then bank pressures are definitely suitable. With bench presses you can generate the most strength; with bench presses you can therefore also handle the most weight, allowing you to build relatively the most muscle mass. In addition, it is easier to keep a barbell under control, than, for example, two heavy dumbbells during dumbbell press. This makes this exercise especially suitable for the relatively inexperienced strength athlete. You can already perform this exercise with a single barbell with weight discs and a dumbbell bench! Place in workout Do bench presses somewhere at the beginning of the chest workout, so before you start on heavy sets with few repetitions. Varying the width of your grip results in a more complete development of your chest. 6. LOW-INCLINE BARBELL BENCH PRESS Why Low-incline Barbell Bench Press? If possible, adjust your adjustable training bench to a low incline position. In this way you will have more focus on the upper pectoral muscles, without the help of the deltoids (the muscle over the collarbone). Low-incline bench press is also easy to perform on a smith machine. Place in workout Many chest workouts begin with flat fitness exercises, before moving on to incline exercises. Try reversing this every now and then and start with incline. By freshly starting with incline chest exercises, you'll be able to cope with more weight than later in your workout and so you'll be able to train your upper chest muscles heavier.
7\. SEATED MACHINE CHEST PRESSWhy Seated Machine Chest Press? Bench presses with free weights are very effective. However, training pectoral muscles using the machine press offers some unique advantages. You can easily slow down the exercise or perform it quickly. Place in workout Do exercises with machines towards the end of your chest workout. Training with free weights is more functional, but if you want to build muscle mass, machines are an important addition. This chest exercise can be done at the gym or at home with home gyms. 8. CABLE CROSSOVER FLYES Why Cable Crossover Flyes? This list does not contain many isolation exercises for training your pectoral muscles, but this is a favorite of the cable exercises. Cable crossover exercises ensure that your pectoral muscles remain tight throughout the movement. For optimal effect, perform this pectoral muscle exercise on an inclined exercise bench. Place in workout Do them towards the end of your workout, with a slightly higher number of repetitions (sets of 10 to 12). 9. DUMBBELL PULL-OVER Why Dumbbell Pull-Over? Make sure this stays an isolation exercise. So don't bend or stretch your elbows! This exercise is often confused with the dumbbell pull-over for your triceps. If you put the bench in an incline position (approximately at an angle of 45 degrees), your muscle fibres will be tightened during a longer part of the movement. Vary the weight of the dumbbells or make the exercise heavier or lighter. Place in the workout Do the pullovers at the very end of your workout, with sets of 12. During each set, hold the last repetition for 5 seconds, at the point where the muscle tension is at its greatest. 10. PEC FLY MACHINE Why Pec Fly Machine? Chest flyes are difficult for many beginners to learn with dumbbells and/or cables. The Pec Fly makes the exercise a lot easier, because the machine guides you in the right direction during the exercise. Eventually you will also be able to do this exercise more easily with dumbbells. Place in the workout Use the Pec Fly machine as the last pectoral muscle exercise in your chest workout routine, with sets from 10 to 12. You can find the Pec Fly machine at the gym or as part of your homegym. Difficulty of chest exercises Not all exercises are equally suitable if you are just starting to train your pectoral muscles. Therefore, the schedule above indicates whether a chest exercise is for beginners or advanced athletes. Advanced or non-advanced: it is recommended not to do an exercise directly with the heaviest weights, but to build it up slowly. Athletes who have more experience with pectoral muscle exercises can do the exercises for advanced as well as beginners.
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