Pectoral work is an important part of any athlete's training schedule. At the same time, when performing exercises on the pectoral muscles, the ideal technique is required like nowhere else. The thing is that during work on the pectoral muscles, as a rule, triceps and shoulders are included in the work, so the primary task is to minimize the load on these muscle groups and increase the load on the pectorals.
Necessary
gym membership
Instructions
Step 1
First of all, do the barbell press correctly. Grab a barbell with a wide grip and contract your pectoral muscles while pressing. If possible, use an elbow bandage to press only with your chest, not using your triceps. The bar should be lowered strictly to the center of the chest, while the press should occur on exhalation.
Step 2
Make sure that the dumbbells are correctly selected when laying out. Do not bend or unbend your arm at the elbow joints - this is how you make movements aimed at developing the triceps. While doing the exercise, deliberately tense your pectoral muscles.
Step 3
When pressing on an incline bench, adjust the incline so that the center of gravity for the press is in the middle of your chest. The more you focus on the pectoral muscles during the exercise, the greater the gain in mass will be noticeable.
Step 4
When using the simulator, fix your body position so that your back does not deviate from the back of the chair. The position of the handles of the simulator is also important - adjust them in such a way that during the exercise you will press directly with your chest, without using the front deltas.
