If the bench is occupied: alternative exercises for pectoral muscles
Sport And Fitness / / December 19, 2019
Imagine: you go to the gym, and there are busy all the bench - the bench press, you can not do. That is, you can, but will have to wait a long time, and you have now scheduled just work on the pectoral muscles. What to do? After all, not to miss the training because of a little thing, is not it? There are exercises that will save you from having to wait for their turn.
Of course, a bench to work with more weight - an ideal option, but if you do not have time to stand and wait, try the following exercise. And if you add them to their standard training, things will go faster and you get a beautiful chest relief in a shorter period of time.
Exercise № 1
This is one of the easiest in terms of exercise equipment that requires maximum effort. You need to choose a prop that hands are slightly wider than in the standard push-ups for triceps. During the exercise slightly tilt the body forward - it will increase the complexity and give a greater load on the muscles.
Exercise № 2
This is a relatively new exercise aimed at elaboration of the upper part of the pectoral muscle. Take a standard post. One end of it rests on the corner or a special attachment on the floor. On the free part of the neck put your desired weight. Take the rod in one hand and push forward.
Exercise № 3
Another simple but very effective exercise with expanders, which is working fine pecs from all angles. The difference between this exercise and conventional breeding Hand in hand is in the final movement. You should not just bring your hands together and cross them so as to obtain "X" letter. This movement provides an additional load on the muscles located on the inside of the chest.
Exercise № 4
Push-ups - one of the most simple and effective exercises, if done correctly. More complex variations: push-ups from medbolov, Push-ups with the extra weight on the back, push with their feet on a step or bench.
Exercise № 5
Chest Press can be performed not only on the bench with weights, but also on the floor with dumbbells. The main thing - to take the right position and put under the waist folded towel several times to reduce the load on the lower back. During this exercise, the amplitude of the movement of the hands will be limited to the floor, that is, your elbows are just abut it. But in this there is a plus: you can work with a heavier weight than the standard bench press from the chest with dumbbells on bench. If your weak spot - lock press (abdomen, but are not sagging in the lower back), bench press dumbbells from the chest on the floor will help you fix this point.
Exercise № 6
This simulator is working great pecs from all sides and thus gives a minimum load on the shoulders. During hand information, try to focus on the exercises and feel every muscle and ligament. A more sophisticated version - alternately work hands, that is, you reduce not simultaneously two hands, and the first work with one, then the second, or alternate the hand.
Exercise № 7
Now you have to perform pushups on the Bosu platform. The difficulty lies in the fact that is added to the standard push-up hold the balance, Which gives an additional burden on the entire body, especially the muscles bark.
Exercise № 8
Bench pancake from the breast - the last exercise in our collection. It can perform as a large weight and a minimum number of repetitions, and with easier, while increasing the number of repetitions. This exercise also gives the load on the shoulders and back muscles. Performed slowly and smoothly: the withdrawal of the hand with a pancake on his chest level and return to the starting position. Try to keep your hands straightened to the final position and not retract his shoulders.