Exercise For Maximum Chest Muscles

Exercise For Maximum Chest Muscles - Chest muscles are one of the favorite parts of men, most men who work loads are eager to have their athletic chest more muscular, but the chest muscles become one of the most difficult muscles to form. Need more attention in forming the chest muscles to get the maximum. This time Programfitnes.com will provide an article about the exercise program to form the chest muscles, but before stepping into the exercise program you should understand the anatomy of the chest itself.

The chest muscle has two separate muscle types: the pectoralis minor (inner part) and the pectoralis major (the outside), medically pectoralis major consists of two separate muscles, clavicular (top) and sternal (lower). Thoracic muscles become a major part of the body muscle, so many men who want athletic chest shape can boost their self-esteem.

There are various training programs to form the chest muscles, but this time you will only be presented with the best chest muscle training program to form your chest muscles to be more optimal:

Basic training

This exercise program is perfect for those of you who have just started a chest muscle formation program, and it is very appropriate to do at the beginning of the exercise. Basic training there are 3 kinds of exercises, namely:

Flat Dumbell Press

The position of the body lies with the arm holding the part of the dumbbell straight at the front of the chest.

Lower the dumbbell until it is in an elbow position parallel to the shoulder.

Inhale as you lower the load and exhale as you increase the load.

Incline Dumbell Press

The position of the body lying on its side with the arm holding the dumbbell straight at the front of the chest.

Lower the dumbbell toward the elbow position parallel to the shoulder.

Inhale as you lower the load and exhale as you increase the load.

Flat Dumbell Fly

The position of the body lying with the elbow slightly bent.

The hand is opened to resemble a half circle with the position of the elbow still bending.

Use the part of the shoulder joint to move the load section, when the load is below, the elbow position is lower than the shoulder.

Exercise Flyes

The flyes exercise is a follow-up exercise after you have done the basic training training.

Reverse Dumbbell Flyes

The position of the body lying prone on the bench, then hold the dumbbell in both hands.

Open your hand side to side.

Then lower slowly.

Incline Bench Flyes

The position of the body lying on the bench with the dumbbell position in both hands.

Open your hands to the side.

Then close up.

Standing Cable Flyes

Hold the two handles of the cable using both hands.

Pull the handle together at the front of your chest.

Return to the original position slowly, then repeat again.

Exercise Dips

The Dips exercise is a joint exercise that can train muscle, tricep and shoulder parts.

Both hands hold the dips bar with a shoulder-width range.

Then lift the body with chest muscles, triceps and shoulders simultaneously.

When lifting the body, aim to bend the knee to the back, then cross the two ankle parts.

Lower the body slowly and position the back to keep it straight, then lift your body.