Heavy Strength Training Exercises

There are various forms of training the chest muscles. For example, there is that muscular endurance, hypertrophy, speed strength, explosive power and strength recruitment.All these forms of education that are applicable to various pectoral muscle exercises that are discussed in this article.

9 Several chest exercises

Bench press
The bench press is a classic strength workout in the kraftsporter. Lie on a flat bench with your feet solidly past them and pulled lower back slightly hollow. You place your hands about 20 cm from your shoulders on the rod. You press the weight to move straight up and let it come back just to the chest. Make sure that the arms of the leg is not fully extended. It must constantly stress exist in the muscles you want to work out.
Which muscles are used

  • m. pectoralis major and minor
  • m. serratus anterior
  • m. triceps brachii
  • m. deltoid pars anterior

Cable Crossover
Crossover exercise is already more advanced training. You put your feet firmly apart and seizes the pulley with your elbows bent at the handles. You stand with the upper body bent at an angle of approximately 45 degrees. For the safety of the lower back, you ensure that this hole is drawn. You take the weight of your body and then get it back afterwards in the starting position.
Which muscles are used

  • m. pectoralis major and minor
  • m. biceps brachii
  • m. deltoid pars anterior

Chest Press
Chest Press is a common method of training the chest muscles. This can be carried out both in a leaning back form such as in sitting shape. You choose broad clamp stem and slide it forward. Make sure that the arms are not fully imposed. It must constantly stress exist in the muscles you want to work out.Let the weight just before the chest come back.
Which muscles are used

  • m. pectoralis major and minor
  • m. serratus anterior
  • m. triceps brachii
  • m. deltoid pars anterior

Decline Bench press
The bench is now slightly bent backwards. This practice makes it more difficult for the pectoral muscles to move weight to move upwards. The exercise is carried out essentially the same as the normal bench press.
Which muscles are used

  • m. pectoralis major and minor
  • m. serratus anterior
  • m. triceps brachii
  • m. deltoid pars anterior

Dumbbell Flyes
You lie on a flat bench. The starting position is that the arms are stretched across the chest with dumbbells toward each other. You can then slowly both arms outward. Then you can bring them back to the starting position.
Which muscles are used

  • m. pectoralis major and minor
  • m. biceps brachii
  • m. deltoid pars anterior

Incline bench press
The bench is now slightly bent this exercise makes it easier for the pectoral muscles to move weight to move upwards. This is because there is more use of other muscles than the decline bench press.
Which muscles are used

  • m. pectoralis major and minor
  • m. serratus anterior
  • m. triceps brachii
  • m. deltoid pars anterior

Incline Dumbbell Bench press
Exercise is ditto to incline bench press. The difference is that the exercises in the form of coordination becomes more difficult because it is educated with dumbbells and not with a hand.
Which muscles are used

  • m. pectoralis major and minor
  • m. serratus anterior
  • m. triceps brachii
  • m. deltoid pars anterior

Dumbbell Pullover
Dumbbell Nebula Pullover is performed while lying on a bench with his feet placed on the bench. You start the exercise with a dumbbell with both hands above your chest. You let the weight with relatively straight arms to move backward over his head. The back should be slightly concave drawn here. Then you can get back the weight to its starting position.
Which muscles are used

  • m. pectoralis major and minor
  • m. triceps brachii
  • m. deltoid pars anterior

Pec Deck
PEC deck is carried out in a stabilized unit. You sit down with your forearms against the rod or the pillow. Here, the upper arms are level. You are at the same time bringing the arms against each other by moving them against each other in front of the chest. Then put your position them back towards the beginning.
Which muscles are used

  • m. pectoralis major and minor
  • m. deltoid pars anterior

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