If you lift your chest muscles have to be trained in the proper way how. We are attacking the upper part of the pectorals. The pectorals are “divided” into four parts. One is the medium, who trains with dumbbell flies, another is the bottom, who trains with the press declined mainly.
How to train the pectoral environment in general is the flat bench press (although this exercise is the more calls chest muscles) and the top of the chest is trained with all incline bench exercises.
Now if you want to build your pecs do not have to stop training the other side of the chest, but if you pay a little more attention to the top, to exercises that primarily attack the area. Then we will give an example of a chest day you can do to lift your chest.
Lifting Pectoral Exercise
Warm up for five to ten minutes. It uses the same exercises or muscles you will use in training. Take this time to concentrate on what you will and to prepare mentally for an intense workout. Also uses this heat to perfect the technique of the exercises you do.
- Press Incline dumbbell. You do 4 sets of 8 repetitions. Optional supersets: crossover cables and makes 4 sets of 12 repetitions.
- Press decline barbell, 4 sets of 8 repetitions. Optional supersets: opening flat bench (do 4 sets of 12 repetitions).
- Press tilted bar. You do 4 sets of 8 repetitions. Optional supersets: Pec deck, 4 sets of 12 repetitions.
- Flat bench press bar.
For point 2, if you do not have access to a bank openings declined used as an exercise bench plane and if you want an optional supersets can do push-ups.
With this training your pecs should be swollen and the work should be. If not then the intensity with which you exercise is low. Feel the training, feel the work in the exercised muscles, and this applies to any muscle group you work.