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7 new exercises to pump up the breasts
If you are thinking about replacing long-worn exercises in your usual breast training with something fresh, check out 7 exercises that will stimulate the muscles in a completely new way.
1. Ranging the barbells in the frame
The action of the exercise is aimed at creating explosive force at the bottom of the range of motion, which for many is the most difficult stage. Pulling the weight out of the dead point, you put more effort. Live barbells in the frame can be done both on an inclined surface and on a flat bench.
Method of implementation.Place yourself inside the power frame, set the insurance at a level that you determine for yourself as the lower part of the movement. Remove the bar from the locks and place it on the frame. With an explosive movement, squeeze the bar up and then completely lower it back onto the frame. Make the right number of repetitions.
2. Live weights by the head.
This exercise is recommended after the main training. With weights, you will be able to hold your palms together, thereby providing a much deeper contraction within your pectoral muscles. Combining the lead with the press, you engage the pectoral muscles, focusing on the internal fibers, on the same principle as in the supine press with a narrow grip. This combination gives a huge advantage in breast training.
Method of implementation.Giru firmly hold your hands, covering the projectile handle with your thumbs. The elbows are bent and extend only when the weights are pushed up. Do not block the elbows on the press, the tension should be concentrated on the chest throughout the movement. When using weights of average weight, it is recommended to perform 10-15 repetitions. Make 3 sets with a 60-second rest in between.
3. Bringing hands in a crossover with a tilt forward
Most breast exercises with a cable simulator include single-joint movements, but here their principle of operation is more like a bench press with a barbell. At the same time, these movements differ significantly from the traditional press, because the body does not need to make additional efforts to maintain balance. For this reason, the cortex will be used as much as possible in the work.
Method of implementation.Lean forward, holding your back parallel to the ground. During the separation of hands, do not take your elbows too far back, so as not to disturb the concentration of tension in the desired areas. Make sure that the muscles of the chest are involved all the time.
4. Separation of hands with roller supports (OmniBall)
This unique breast exercise will require you to not only maintain your body weight, but also to maintain balance. It also significantly reduces the load on the triceps, compared to other breast exercises with its own weight. Such training will fully replace the disengagement of hands with dumbbells. You can also perform it with Valslides fitness slides or even with two towels sliding across the floor. But the maximum effect will be with OmniBall rollers.
Method of implementation.Before proceeding, make sure the floor is clean and smooth. Carpet coating can increase friction and make movement difficult. Relying on roller supports, spread your hands to the sides, falling down. The wider your range of motion, the greater the tension will be focused on the pectoral muscles. To increase the load, you can perform this exercise, relying on the toes, not on the knees.
5. Plyometric push-ups moving sideways
This exercise will be a good dynamic warm-up for your press. Using elevation on the one hand, a deeper stretch is created for the corresponding pectoral muscle (which cannot be achieved by conventional push-ups). The explosive plyometric movement in this exercise will make the chest muscles burn, and after such a warm-up you will show the best result during your bench press.
Method of implementation.Take the position as in push-ups. Place one hand on the steppe, the second rests on the floor. In this position, perform 1 push-up, then quickly change your hand on the steppe, moving the body to the side, and perform push-ups for the other side. This continuous movement uses momentum and explosive force to move the voltage from the left thoracic region to the right. Perform 2 sets of 10 repetitions. If you have good physical fitness, you can do an extra set at the end of your normal breast training.
6. Plyometric push-ups with medballs
This option of plyometric push-ups includes two movements at once: push-ups from the floor with a narrow arrangement of hands and push-ups from medballs with a wide arrangement of hands. This exercise comprehensively works out almost all the muscles of the chest. In addition, such training involves more rapidly contracting muscle fibers than conventional push-ups. These movements are good to do at the beginning or end of the workout to warm up and stretch the muscles well.
Method of implementation.Accept the position as in normal push-ups. Set your hands at a distance less than the width of the shoulders, place two medballs on the sides. Pull off the floor, then move your hands quickly to the medballs and push back again. Then repeat everything from the beginning. Perform the required number of repetitions.
7. Live the vertical barbell on your knees
The narrow grip gives a good load on the inside of the pectoral muscles, which is absent when you make the bar press with a wide grip on the inclined bench. Because this exercise also puts a good strain on the triceps and anterior shoulder muscles, it can be used as a transitional exercise to delta training if you train your chest and shoulders in the same day.
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Method of implementation. Kneel at one end of the bar. Hold the neck with your hands, covering it with your thumbs. Then start squeezing one end of the projectile up and down, while the back remains flat. Perform the required number of repetitions. published
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Join us on Facebook, VKontakte, Odnoklassniki
Source: fitfixed.com/training/advise/7-novyh-uprazhnenij-chtoby-nakachat-grud/
1. Ranging the barbells in the frame
The action of the exercise is aimed at creating explosive force at the bottom of the range of motion, which for many is the most difficult stage. Pulling the weight out of the dead point, you put more effort. Live barbells in the frame can be done both on an inclined surface and on a flat bench.
Method of implementation.Place yourself inside the power frame, set the insurance at a level that you determine for yourself as the lower part of the movement. Remove the bar from the locks and place it on the frame. With an explosive movement, squeeze the bar up and then completely lower it back onto the frame. Make the right number of repetitions.
2. Live weights by the head.
This exercise is recommended after the main training. With weights, you will be able to hold your palms together, thereby providing a much deeper contraction within your pectoral muscles. Combining the lead with the press, you engage the pectoral muscles, focusing on the internal fibers, on the same principle as in the supine press with a narrow grip. This combination gives a huge advantage in breast training.
Method of implementation.Giru firmly hold your hands, covering the projectile handle with your thumbs. The elbows are bent and extend only when the weights are pushed up. Do not block the elbows on the press, the tension should be concentrated on the chest throughout the movement. When using weights of average weight, it is recommended to perform 10-15 repetitions. Make 3 sets with a 60-second rest in between.
3. Bringing hands in a crossover with a tilt forward
Most breast exercises with a cable simulator include single-joint movements, but here their principle of operation is more like a bench press with a barbell. At the same time, these movements differ significantly from the traditional press, because the body does not need to make additional efforts to maintain balance. For this reason, the cortex will be used as much as possible in the work.
Method of implementation.Lean forward, holding your back parallel to the ground. During the separation of hands, do not take your elbows too far back, so as not to disturb the concentration of tension in the desired areas. Make sure that the muscles of the chest are involved all the time.
4. Separation of hands with roller supports (OmniBall)
This unique breast exercise will require you to not only maintain your body weight, but also to maintain balance. It also significantly reduces the load on the triceps, compared to other breast exercises with its own weight. Such training will fully replace the disengagement of hands with dumbbells. You can also perform it with Valslides fitness slides or even with two towels sliding across the floor. But the maximum effect will be with OmniBall rollers.
Method of implementation.Before proceeding, make sure the floor is clean and smooth. Carpet coating can increase friction and make movement difficult. Relying on roller supports, spread your hands to the sides, falling down. The wider your range of motion, the greater the tension will be focused on the pectoral muscles. To increase the load, you can perform this exercise, relying on the toes, not on the knees.
5. Plyometric push-ups moving sideways
This exercise will be a good dynamic warm-up for your press. Using elevation on the one hand, a deeper stretch is created for the corresponding pectoral muscle (which cannot be achieved by conventional push-ups). The explosive plyometric movement in this exercise will make the chest muscles burn, and after such a warm-up you will show the best result during your bench press.
Method of implementation.Take the position as in push-ups. Place one hand on the steppe, the second rests on the floor. In this position, perform 1 push-up, then quickly change your hand on the steppe, moving the body to the side, and perform push-ups for the other side. This continuous movement uses momentum and explosive force to move the voltage from the left thoracic region to the right. Perform 2 sets of 10 repetitions. If you have good physical fitness, you can do an extra set at the end of your normal breast training.
6. Plyometric push-ups with medballs
This option of plyometric push-ups includes two movements at once: push-ups from the floor with a narrow arrangement of hands and push-ups from medballs with a wide arrangement of hands. This exercise comprehensively works out almost all the muscles of the chest. In addition, such training involves more rapidly contracting muscle fibers than conventional push-ups. These movements are good to do at the beginning or end of the workout to warm up and stretch the muscles well.
Method of implementation.Accept the position as in normal push-ups. Set your hands at a distance less than the width of the shoulders, place two medballs on the sides. Pull off the floor, then move your hands quickly to the medballs and push back again. Then repeat everything from the beginning. Perform the required number of repetitions.
7. Live the vertical barbell on your knees
The narrow grip gives a good load on the inside of the pectoral muscles, which is absent when you make the bar press with a wide grip on the inclined bench. Because this exercise also puts a good strain on the triceps and anterior shoulder muscles, it can be used as a transitional exercise to delta training if you train your chest and shoulders in the same day.
Subscribe to our YouTube channel, which allows you to watch online, download from YouTube free video about recovery, rejuvenation of a person. Love for others and for yourself, as a feeling of high vibrations is an important factor in healing.
Like it, share it with your friends! https://www.youtube.com/channel/UCXd71u0w04qcwk32c8kY2BA/videos
Subscribe - https:/ /www.facebook.com/
Method of implementation. Kneel at one end of the bar. Hold the neck with your hands, covering it with your thumbs. Then start squeezing one end of the projectile up and down, while the back remains flat. Perform the required number of repetitions. published
P.S. And remember, just changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: fitfixed.com/training/advise/7-novyh-uprazhnenij-chtoby-nakachat-grud/
