Chest and tricep workout bodybuilding vs. chest and tricep workout for mass‏

The breast is composed of the large and the small chest muscles. A large pectoral muscle (pectoralis major) is the largest muscle of the chest, it originates on a long distance from the collarbone to the sternum by attaching the humerus.

The main function of the muscle is flexion and adduction of the shoulder, as well as its internal rotation. A small pectoral muscle is a small triangular shaped muscle, located under the pectoralis major, and generally duplicates its functions.

The features of the chest workout

The train of the breast is closely linked to the triceps, so planning your training program, do not train the chest and triceps in one day. Carrying out the training of the triceps and the chest on different days, you get the advantage that on the triceps day you will use the chest, but much weaker than in the day of the pectoral muscles, and the same goes for triceps. Thus, the load on the triceps and chest will range from a mild to severe, it will prevent the muscles adapt to the load, creating the supercompensation of the different parameters, and, therefore, a much better will effect on the muscle growth. The features of the chest workoutTraining of the chest should be held with the frequency of no more than two times a week for beginners (the minimum rest period is 2 days). Perform 4-8 approaches on the chest (the sum of the approaches of all exercises). For beginners enough is one or two exercises for three – two approaches, respectively. The optimal number of reps for the chest, in order to increase the mass, are 10-12 times. To increase the strength the number of repetitions will be 6-8 times. The nursing, like other muscles, sway the best with the basic exercises, in particular by a bench press while lying on a horizontal or inclined benches and pushups on the uneven bars. For athletes with less than 2 years old practice is optimally not to use the isolation exercises.

The best exercises for training the chest

1. Press of the rod lying on the horizontal bar is one of the most popular exercises in the gym, this is due to simple technical of the exercise, and the rapid progress in this motion, as the subject to proper the technique execution.

Press of the rod lying on the horizontal bar

RULES of performing the exercise:

Lie on your back on the horizontal bar. The buttocks and shoulder blades are firmly pressed against the surface of the bench, stand on the floor to put the whole foot:

– To take the neck of the bar in the top by a grip wider than shoulder width;

– Inhale and slowly lower the bar to the chest, controlling the motion;

– Squeeze the bar and at the end of the motion remember to exhale.

The bench press develops all the pectoralis of the major muscle, pectoralis minor, the triceps, the front part of the deltoid muscle, gears and coracobrachialis muscles.

2. The bench press with a close grip by barbells while lying on a settle is a great exercise, which develope as well and draws the pectoral muscle and triceps.

The bench press with a close grip by barbells while lying on a settle

RULES of performing the exercise “The bench press with a close grip”:

The exercise performed while lying back on a horizontal bench. The buttocks and shoulder blades tightly pressed to the surface of the bench, put your feet on the floor the entire foot. Take the upper neck of the bar with a grip to the distance between the brushes about 10-40 cm, depending on the flexibility of your wrist:

– Inhale and slowly lower the bar to the chest, controlling the motion;

– Squeeze the post and at the end of the motion remember to exhale.

3. The pushups on the parallel bars.

The pushups on the parallel bars is an indispensable exercise, which perfectly stretches the large pectoral muscles and increases the elasticity of the muscles of the shoulder girdle.

It is not recommended for the beginners, because implementation requires the considerable effort and secure, safe motions. For this purpose, you should use the simulators that allow the proper technique to work.

The pushups on the parallel bars

Performing the exercises 10-20 times giving the optimal result. To increase the muscle strength and their volume the experienced athletes suspended on a special belt fixed dumbbells or discs from the bar.

RULES of performing the exercise:

Based on the handle parallel bars by straight arms, leave the body upright, legs are crossing;

– Breathe in and out, bending your elbows, lower down;

– Press to the up and at the end of the motion remember to exhale.

The bigger is the inclination of the body forward, then the more the pectoral muscles are  involved. Conversely, the upright position of the body provokes the more involved triceps in this work.

Good luck!

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