Trainer named the 2 best barbell exercises for pecs

Trainer named the 2 best barbell exercises for pecs

And four important rules for pumping this muscle group.

fitness trainer

“If you want to pump up your pecs, the barbell will help you do it. Settle on a couple of effective exercises and learn proper technique. Muscles don’t see the difference between movements, their job is to perform a function. They care about exactly how you train them.”

Try to perform exercises until you feel fatigue in your pectoral muscles. If you use too heavy a weight, you risk injury and redistribute some of the load to other muscle groups, leaving your chest muscles untrained.

Rules for training the chest muscles

1. Choose a few exercises for the lower, middle and upper segments and maximize the feeling of how the muscles work.
2. Master the correct technique and perform the exercise strictly according to it. It is important not only to pump up your muscles, but also to keep your joints healthy.
3. Change the weight of the weight, number of repetitions, amplitude of movement and rest time to progress in your results.
4. Pump your chest for a total of 10 to 15 sets per week. There should be 8 to 15 repetitions per approach. For example, three exercises of four approaches.

Training too often will overload your muscles. You will not have time to recover them. If you want to increase your strength, do no more than six reps per repetition, but with more weight.

Bench press on horizontal bench without leg rest

Technique

• Lie down so that the barbell is on the racks above your eyes. Press the shoulder blades against the bench, shoulders fixed.
• Put your feet on the bench. You don’t have to push down. Feet only keep the balance.
• Take the barbell with a grip slightly wider than the shoulders, the projectile is above the collarbones.
• Slowly on an inhalation lower the bar under the nipples, bringing the shoulder blades together. The shoulder blades and head are pressed against the bench. The abs are tense.
• Exhale forcefully as you lift to the top point. The movement of the barbell goes diagonally from the nipples to the full straightening of the arms.

Perform three approaches of 10-15 times. Rest between approaches – two minutes.

Bench press barbell bench press at an angle of 30 °

Technique

• Lie down so that the barbell is on the racks above the eyes. Press your shoulder blades against the bench. Put your feet on the floor, resting firmly on the feet.
• Take the bar with a grip wider than the shoulders, so that it was above the collarbones.
• As you inhale, lower the projectile to the upper chest, above the nipples, bringing the shoulder blades together. The abs are tense.
• On the exhalation straighten your arms and press the bar up. Shoulders do not need to be removed.

Perform three approaches of 10-15 times. Rest between approaches – two minutes.

Remember that proper technique, quality recovery and constant progress will help to form developed chest muscles and achieve high power results.