3 Exercises for chest that you cannot miss in your workout!
A good chest workout consists of the correct exercises, applied in the best way! In this article, you will see which are the best and most efficient!
Breast training is very important in the context of hypertrophy and improved functionality.
However, because it is a muscular group of the trunk, it is not always easy to impose a more intense stimulus on it.
However, with the proper choice of exercises and mainly, with the correct manipulation of variables, it will bring much better results.
In this way, we have selected some exercises that can be fundamental for your chest training!
1- Bench press and its variations
There would be no way for me to write a text on chest exercises, without mentioning the bench press. The most basic of all chest exercises.
The bench press, whether straight, inclined , declined , on a machine, with barbell, dumbbells or pulley, is essential for your chest training.
This movement, which is based on an extension and flexion of the elbow and a horizontal flexion of the shoulder. This second movement is what makes the pectoralis major more requested.
Therefore, it is essential that when performing the bench press, we take care to give more emphasis to the horizontal flexion movement of the shoulder and not to the elbow extension.
In this way, we will have more emphasis on the chest and less on the triceps brachii. In this movement, the triceps is only a synergist and should not be the primary motor of the movement.
How to enhance the bench press results?
One of the most basic issues with regard to the bench press is the use of adequate loads and quality movement.
It is essential that, during the execution of the bench press, you maintain the ideal articular routes preserved. As well?
For greater activation of the pectoralis major, it is necessary that the shoulders are aligned at 90 °. This is standard when performing the bench press.
In the case of variations, we need to make adaptations. Thus, it is essential to use these fundamentals in your chest training.
In addition, there is another fundamental point in the correct performance of the bench press: the position of the shoulder blades.
2- Cross-over and crucifix
These two movements, although different, are based on the horizontal flexion of the shoulder. Yes, the bench press movement too.
However, because it is a movement with possibilities for variations and that does not involve the dynamic work of the triceps, it makes these exercises fundamental for your chest training!
The great advantage of both cross-over and crucifix is that they can be done in different ways, with many approaches.
3- Support or flexion of arms (push up) and parallel bars
These are basic movements, from calisthenics. This causes some people to have a certain “prejudice” with its use.
In addition to the benefits in terms of muscle activation, these movements have an interesting benefit: they improve body awareness.
Yes, due to the fact that the weight comes from gravity, it is more “distributed”. With that, we request more motor units to execute it.