A GOOD GRIP
When you’re working the most difficult, upper chest area, make the lower grip bench press. This enables 30% more fiber, as shown in a study in the Journal of Strength and Conditioning Research. Also, when you push eject air: lift more weight.
HARD CORE WITH
If you’re looking for more power in the press, you have it easy:
you just have to tighten your abs. If you series of plates with durations of 10 seconds between each press, you will find the button on the core and chest.
STRETCHING: THE TRUTH
No time for gym: even though we often recommend stretching the chest muscles before training, studies at Wayne State College (USA) found that this factor did not provide real gains.
In the days of rest, support your hands to the sides of a door frame and lean forward until you feel a small sense of tension. That tears the fibers in a similar way to exercise.
Prioritize, places the start of training exercises that will work the area that want to increase.
Anger can be your friend. Cheer up mentally before any series and get an 8% improvement in your ability, according to a study in the Journal of Strength and Conditioning Research. Use heavier loads; imply greater gains in muscle mass. So grab a photo of your worst enemy and give.
To load the elasticity of your pectoral muscles, before the press strip 5 times your body toward the bar to warm up. It will help to invigorate.
THROW THE WEIGHT
Try this generator power: with a Smith machine, throws up a weight equal to half of your 1-rep-max. Studies show that this will help you generate power, and fast.
TIPPING FOR EXCELLENCE
44 º is the ideal inclination of the bank to recruit as many fibers of your chest, according to a study in the Journal of Strength and Conditioning Research. This gives meaning to the word matematleta.
ANGRY WITH THE ROD
Now it’s time to do some damage. While trying to squeeze your Pecs pull the bar as if you break it down the middle. Isometric tension activates your Pecs even before you start doing any repetition. But why do not worry, the bar will not break.
Want to get stronger in 10 seconds? Well, now you can. Make two funds jacks, 30 seconds before any exercise for chest. According to research published in the International Journal of Sports Physiology and Performance, this will help you raise more weight. Now just take a great round of applause.
Here’s a gratifying mantra: train your chest once a week gives both volume and train three times a week, while doing the same number of sets and repetitions you would a week. This was the conclusion at the University of Missouri. You can use the remaining time to buy bigger shirts.