Chest, shoulders, triceps workout routine

Everybody must have the personal program of training, especially if you came to the gym first time. How to combine a training of the group of muscles? We tried to find the most popular exercises for the chest, shoulders, triceps workout routine.

1. The press of rod while lying on an incline bench is the exercise, which loads the clavicular pectoralis major department, the front part of the deltoid muscle; triceps, serratus anterior and pectoralis minor.

RULES of performing the exercise “The bench press on an incline settle”:

The exercise is performed lying on a bench with a slope of 45 ° to 60 ° (the angle of the inclination must be less than 60 ° in order to avoid too much stress for the deltoids). To keep the rod`s grief with the grip, wider than shoulder width:

– Inhale and lower the bar to the level of the collarbones;

– Squeeze the bar to the full extension of the arms;

– To exhale at the end of the motion.

2. The bench press on a settle with a reverse tilt putting a strain on the large pectoral muscles (especially their lower parts), triceps, front of the deltoids.

The bench press on a settle with a reverse tilt perfect forms undercut the lower pectoral muscles. Also, when lowering the bar to the neck stretched the pectoral muscle, which increases its elasticity.

RULES of performing the exercise “The bench press on a settle with a backslash”:

The exercise is performed in a position – lying upside down on the bench with a slope of 20-40 °. To keep the rod`s grief on the top of the grip width apart or slightly wider:

– Inhale and lower the bar until it touches the bottom edge of the pectoral muscles;

– Squeeze out the bar from yourself, exhale at the end of the motion.

3. The thrust rod while lying “PULL-OVER” is the exercise, which develops the pectoralis major muscle, long head of the triceps, teres major muscle; latissimus dorsi and serratus anterior muscles, rhomboid muscle and the pectoralis minor. It extends chest very well. In carrying out this exercise use a light weight load and observe the position of the body, and also proper breathing.

RULES of performing the exercise “The thrust rod while lying “PULL-OVER”:

The exercise is performed lying on the bench. Put your feet on the floor. Keep the grief of the rod with a straight arms by a grip the bar at the top is not wider than shoulder width:

– To breathe, as much as possible fill the lungs with air, lower the bar behind your head, slightly bending your elbows;

– At the end of the motion, return to its original position, make the exhale.

4. The bench from Arnold

Exercise “The bench from Arnold” good uses the deltoid and trapezius muscle and, for a little bit, the triceps.

Sit down. Keep your body evenly, keep your back straight. Take a dumbbells in a front of you, turning your palms to yourself. Push your elbows close to the body. Start gently squeeze the dumbbells up while rotating the arms palms forward. Lifting the weights and stretching your arms almost completely (do not straighten them to the end), back with a turn of the arms in the opposite direction.

This statement of the arms and changed trajectory of the motion helps to increase the load on the anterior deltoids. “The bench from Arnold” includes those working muscle fibers, which are not used in the classical bench press with dumbbells.

5. Push-ups from the floor are the exercise, in which the reduction of the anterior serratus muscle pulls the scapula to the chest, combining the action of the arms and torso.

The exercise is performed in a face-down, straight arms resting on the floor, arms are at the shoulder width or slightly wider. Feet are together or slightly apart:

– Inhale and bend your elbows, bringing your chest to the floor, and the spine in the lumbar don`t bend much;

– Press up to the full extension of the arms;

– At the end of the motion make the exhale.

The options of the load localization, when the distance is changing between your arms:

– On the outside of the pectoralis major muscle: while the widely spaced palms;

– On the inside of the pectoralis major muscle: while the narrowly spaced palms.

Good luck!