What is the best breast training plan

5 top chest exercises

Every Monday you enter the gym the same picture - yawning emptiness in the cardio area, not a soul on the leg extension and also the power racks are relegated. In return, hosts of athletes like little busy bees circle the benches in the free weight area, because Monday is breast day. So that you are not the next one to cheerfully circle around the pusher, but always have an alternative in your quiver, we present five effective exercises for your chest training.

1. Bench press

Well, we can't do without the bench press after all, because one thing is absolutely certain - the bench press is the most effective exercise for the chest from a distance and, due to its property as a multi-joint exercise, also trains other important muscle groups such as the shoulder and triceps. Whenever you should catch an empty bench on a Monday, it is advisable not to let this opportunity slip by. Due to its complexity, the bench press is one of the supreme disciplines of strength sports and therefore very prone to errors from a technical perspective. At the beginning you lie flat on the bench, put your feet on the floor and position your eyes at the height of the barbell. Grab it a little more than shoulder width apart, breathe in, lift the weight out and slowly lower it down to the breastbone. Then move the dumbbell back up in a slight arc to create a natural sequence of movements for the shoulder. Overall, it is important to ensure that the arms are at approximately a 45 ° angle to the upper body, so that the chest can work optimally and the shoulder is not overloaded.

2. Incline bench press with the dumbbell

Similar to its big brother with the barbell, the execution of the dumbbell bench press is technically demanding. The difference, however, is that due to the use of dumbbells, significantly more coordination is required to perform the exercise cleanly and safely. Furthermore, as the angle of the bench increases, the load shifts from the chest to the shoulder, which is why it should not be set too steep. In order to optimally load the upper part of the chest, on which the incline bench press is primarily aimed, an angle of attack of 20 ° to a maximum of 40 ° is recommended. At 45 ° and more, chest training degenerates primarily into shoulder training, which is not the point. It is therefore also important to position the upper arms at a 45 ° angle to the body in order to relieve the shoulder joint and focus on the chest. It is also important that you use the full range of motion that your shoulder offers, without overstretching it, which can happen when you use a weight that is too heavy. As always, you should choose a weight that can be moved 8 to 12 times cleanly.

3. Negative bench press

In terms of chest training, the negative bench press is the equivalent of the incline bench press, as in this case the focus is on the load on the lower area of ​​the chest. As with the flat bench and incline bench presses, this exercise can also be performed with both dumbbells and a barbell, so that the chest workout can be varied in any case. Basically, the execution of the negative bench press is similar to that of the flat belt back, although it should be noted that this exercise should first be learned with light weight due to the unfamiliar lying position. In this regard, it is particularly important to lower the bar, which must be done in a much more controlled manner so that the weight does not come to rest in the area of ​​the neck. Accordingly, you slowly bring the bar down and place it on the middle of the breastbone in order to obtain the best possible angle for pushing up.

4. Flying with the dumbbell

In contrast to the variations of the back of the ligament, which always involve several muscle groups, the so-called flying with the dumbbell is an isolation exercise that focuses solely on the chest. To do this, lie flat on your back on a bench and stretch your arms up so that the dumbbells are parallel to each other. Then you slowly lower your arms to the side until your chest is maximally stretched, and then slowly bring them back up to the starting position. Above all, it is important that you keep a slight angle between the upper arm and forearm during the entire movement in order to protect the shoulder joint. In addition, it is essential that this exercise is carried out particularly slowly, in a controlled manner and without momentum, because in this context it is not primarily about the weight moved but about the feeling of the muscles. Furthermore, it is recommended to slightly turn the dumbbells inwards during the positive movement phase in order to achieve a separate contraction of the muscle origin on the sternum, thus to specifically load it and thus to make the chest training more effective.

5. Dumbbell covers

Although the dumbbell covers are often underestimated by many exercisers and are accordingly neglected during chest training, if done correctly they can enrich your chest training enormously, because in addition to the large pectoral muscle (M. pectoralis major) they also the anterior saw muscle (M. serratus anterior). In order to be able to perform the exercise cleanly without a training partner, you position a dumbbell upright at the head of a flat bench so that you can put your training weight on it. Now you lie flat on the bench, put your feet on the floor, grab your training weight with both arms and lift it up. When doing this, you should make sure that the elbow joint is only slightly angled to prevent pushing with the triceps, so that the load is no longer mainly on the pectoralis major and the saw muscles.

Variety makes chest training more fun

In addition to the effectiveness of the selected exercises, the alpha and omega of chest training is undoubtedly fun and the associated motivation as a decisive success factor. Accordingly, it is important to selectively exchange exercises and thus not only provide new stimuli, but also variety, which can be particularly helpful when the performance achieved stagnates. The basic component for chest training is in any case the implementation of one or two complex pressure exercises, as only these are able to functionally utilize the target muscles. Isolation exercises such as flying and overalls follow the basic exercises in order to put additional pressure on the chest and make the chest training as effective as possible.

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