Today we will focus on the pectoral muscles. I will tell you about the simplest, basic and widely known exercise for the pectoral muscles, which you must have in your training program.
Ideal pectoral exercise. No other exercise is required
Today I want to share with you the perfect pectoral exercise. Many people in the gym find that this muscle group is lagging behind in most athletes, especially in athletes who train without using anabolic steroids. I will tell you about the simplest, basic and widely known exercise for the pectoral muscles, which you must have in your training program - this is an incline bench press. Why barbells, not dumbbells. Pressing dumbbells is also an excellent exercise, but having reached large working weights, problems may arise with throwing them into the initial, starting position. Now I will tell you why exactly the incline press, since the lower part of the chest works in exercises for triceps (push-ups on the uneven bars and push-ups from the bench), then our task is to pump the most effective part of the pectoral muscles - this is the middle and upper part, which are perfectly used in the press barbells on an incline bench. Many athletes, who are mainly engaged in pharmacology, promote the maximum number of isolation exercises for the pectoral muscles, such as: "butterfly", crossover information, wiring, all these exercises are absolutely useless for natural bodybuilding, only basic exercises are decisive here. Yes, there is also a press on a horizontal bench, which everyone loves so much. But this exercise includes a lot of auxiliary muscle groups and reduces the emphasis of pumping the pectoral muscles.
The exercise is performed on an incline bench, ideally 45 degrees, but from 35 degrees is permissible, the legs should be firmly on the floor, the lower back should have a natural slight deflection, there is no need to press it against the back, eliminating the risk of injury. The grip is quite wide so that when lowering, the hand is at the level of the elbow. At the lowest point, we touch the bar in the place where the collarbone ends, that is, on the upper part of the pectoral muscles. The elbows are strictly to the sides, you do not need to press them to the body. In working sets, do 6 to 10 reps per failure, for a maximum of 2 sets with about 4 minutes rest, no more than once a week. This will be quite enough to pump the pectoral muscles. Yes, at the end of the workout you will not feel a strong rush of blood, but our task is to prevent muscle destruction from overworking them with isolating exercises. Remember, please never do bench presses, never, such a technique greatly increases the chances of injury.
Thank you for reading my article to the end, this is my first work, if you liked it, then subscribe to my channel. Next, I'll talk about other ideal exercises and much more. Good luck in sports, see you soon!
