25/10/2022
The key to the success of any exercise, including chest muscles, is the principle of regularity and consistency.
Basic rules for effective classes:
There should be a sufficient recovery period between workouts so that the muscles can grow, the optimal rest time is two days.
Each workout for the chest muscles must be supplemented with exercises for other muscles that are also involved in this exercise - these are triceps, back muscles and deltas.
Follow basic safety precautions while exercising. When performing the exercise, do not completely straighten your arms at the elbows.
Chest muscle training requires large enough weights for intensity and development, but you need to start with small weights, gradually increasing the load. It is important to observe the exact technique of the exercise, so work it out initially with light weights. And remember that as the weight increases, the number of repetitions in the approach decreases.
Basic exercises for working out the entire volume of the pectoral muscles:
classic bench press (mid chest);
bench press on a bench at an angle of 30–45 degrees (upper chest);
dumbbell bench press with a downward slope (lower chest);
push-ups on the uneven bars (lower chest);
dilution of arms with dumbbells (middle of the chest);
bringing the arms together in a crossover (bottom and middle of the chest).
