Movements You Should Try For Healthy And Fit Breasts

Our chest muscles There are hundreds of exercises we can do to improve Of course, you can spend your Monday in other words national chest You don’t want to spend your day doing it all.

According to research, only a few of these exercises give us the most efficient results.

Healthy and for a fit chest structure, even if you eat regularly and exercise correctly genetic It should be noted that this factor is also very important.

First of all, let’s talk about the muscle anatomy of our chest.

our chestIt consists of 3 muscle groups, which are divided into upper, middle (inner), and lower chest. These muscle groups are very different from each other. at angles and shapes.

The training we do to ensure that a muscle grows and develops. severity and the damage to the muscle is very important, this is a known fact that applies to all muscle groups, not just the rib cage.

7 chest exercises that provide the most scientific development of chest muscles

• Incline dumbbell press
• barbell bench press
• Incline machine chest press
• Push-ups
• dips
• dumbbell fly
• dumbbell pullover

Incline dumbbell press

This move, which we can translate into Turkish as a vertical incline dumbbell thrust, is one of the best moves to target the upper chest.

The version with the bar is also known to be as effective as dumbbells, but the version with dumbbells is suitable for beginners. exercises recommended. The reason for this is to ensure the balance of power of our right and left arms.

How is it done?

Firstly the benchIt is recommended to take it at an angle of 50-60 degrees. Then you need to take a pair of dumbbells of equal weight and lie down on the bench with your back fully seated.

You need to hold the dumbbells at your chest level and push them upwards from your chest level. After lifting the dumbbells, hold them in the air for 1 second and then repeat. chest It is recommended that you slowly lower it to the level and repeat it in the range of 4-10 repetitions. Also the gif above reference as you can get.

barbell bench press

This movement, which gives us strength to enlarge that muscle group rather than shaping the chest, is done on the bench with the bar. Also, the most chest It is known as one of the exercises.

Also, this move strength plays a major role in competitions. In other words, this exercise, which requires a lot of strength and allows us to get stronger as we do, can easily be among the best chest exercises.

How is it done?

Our backs to the bench to sit perfectly After reaching out, we grasp the bar at shoulder level or slightly wider. (Hands should be proportional and aligned on the bar) We lift the bar up and lower it straight and slowly towards our chest. We’re raising the bar to the top again, slightly faster than our download speed.

Incline machine chest press

This move is the machine version of the incline bench press. This is in almost every room. machineIt is an excellent exercise for beginners. Of course, it is a machine that advanced athletes often use. Because it is known to be very useful for going to exhaustion and giving enough tension to the case.

How is it done?

The handles of the machine are seated at shoulder level. After holding it, it is recommended to push upwards by squeezing the chest. From top to chest level again slowlyAs with any movement, lowering it in a controlled manner is also very important.

Push-ups

Yes, it may be unlikely that a bodyweight workout will be on this list. However, studies show that any exercise with body weight for the chest is very beneficial. push-ups too one of them.

How is it done?

Most of us know how to do push-ups. But the way to get efficiency from this movement is what we do. in shape hidden.

There are a few steps to consider after getting into the push-up position. back and your hip It is enough that the elbows are a little out of shoulder level. It is known as the most efficient form to bend down and go up again with our elbows 90 degrees.

dips

It’s a very effective move that many people don’t do or don’t know about. of dipsIt can be said that it is incredibly effective when done in the right form, especially when supported with weight. It is very important to have the right form while doing dips, because in some cases, injury can be inevitable due to the serious load on the shoulders.

How is it done?

One of the important things when doing dips is to work the chest muscles correctly, because dips The movement actually activates many muscle groups.

Dumbbell Fly

Have a chest fly, which is an opening move (middle) It is known to be one of the best moves that target the chest, and it is known that many people add this move to their chest days.

How is it done?

bench bench completely flat one needs to be set. Then lower the dumbbells just above shoulder level. On an exhale, raise the dumbbells to chest level, increasing the angle of your elbows (bringing the arms to a fully straight position).

dumbbell pullover

Dumbbell pullover is a very effective move. But isolated Since it is a movement, it is not recommended for beginners to do the sport. While doing this movement, his chest squeeze It is very important to feel.

How is it done?

While doing this movement, a completely straight bench bench is being used. We lie on the coffee table with our backs fully seated. Then, with the dumbbells we will take in our hands, we raise our hands from the level of our chest to the ceiling. Slowly swing the dumbbell back and finally bend the elbows back to the same position. without bending we remove.

Yes, it can be done to improve our chest hundreds of there is movement. In this article, we have listed the movements that scientifically develop the chest muscles the most. You can add one or more to your program.

It is very important to choose the appropriate weight while doing the movements and not to overdo it. In this way, you will be protected from injuries and from training you can get more efficiency. We wish you all healthy days.