Pumping pectoral muscles correctly. 6 popular exercises and typical mistakes in them

Pumping pectoral muscles correctly. 6 popular exercises and typical mistakes in them

Tips from Stanislav Lindover, master of sports in bodybuilding.

Pumping pectoral muscles is a labor-intensive process that can cause difficulties. But you can cope with everything if you know how to train properly.

Bench press

master of sports in bodybuilding

A person most often gets injured when removing the projectile from the racks and putting it back. It is best if you have a support person by your side. His main task is to avoid losing control over the bar.

Техника

• Lie down on the bench so that the bar was at eye level.
• Legs slightly apart and rest your feet on the floor.
• Bend a little in the lower back.
• Lift the barbell on exhalation. The grip should not be too narrow or too wide.
• On the inhalation, lower the bar to the chest, it should be approximately in the middle of the chest.

Important: if you are at an advanced level, the amplitude of the exercise should be shortened.

Dumbbell press at a negative angle

Техника

• Lie down with dumbbells in your hands.
• Raise the dumbbells in front of you at shoulder width.
• The palms should be directed away from you.
• As you inhale, lower the dumbbells to the sides of the body. The forearms should be perpendicular to the floor.
• On the exhale, press the dumbbells up. Hold for a second at the top point. Do not straighten the elbows to the end.
• Lower the dumbbells twice as slowly as you raise them.

Important: if you have problems with intracranial pressure, strictly follow the recommendations of doctors when performing the exercise.

Push-ups with a wide grip from the bars

Техника

• Take the starting position on the bars and fix the body.
• Keep your back straight, looking in front of you. Legs can be bent or crossed.
• Slowly lower down to a right angle in the elbows.
• With a powerful movement push the body upwards.

Common mistakes:

1. Elbows go along the torso, then the main load falls on the triceps.
2. The “pendulum” technique, when we try to perform the exercise by swinging.
3. To increase the load, beginners start push-ups with weights.

Dumbbell push-ups

Техника

• Lie down on the bench, take a dumbbell in your hands.
• Rest your feet on the floor.
• Straightening the arms, at the top point connect the dumbbells.
• Lower your arms down, bending them at the elbows.

Common mistakes:

1. Overdoing the weight, which turns the dumbbell extension into a half-movement. This can lead to injury.
2. Some people straighten their arms all the way out, not realizing that this takes stress off the target muscle group.

Crossover arm curl

Техника

• Stand between the two upper blocks and grab the handles.
• Put one foot forward for stability.
• Bend your legs slightly at the knees and lean forward.
• Bring your hands together.
• Return to the starting position and repeat the movement.

Important: when performing the exercise, the hands should be slightly turned to themselves.

Обучението е приключило.

For detailed technique of exercises and Stanislav’s comments, see the video on “Championship”.

Source: MuscleRussia.

We hope that this workout helped you take one more step towards your dream body.