Construction of the upper chest
Work on an incline bench to improve the upper chest
The development of the upper part of the breast can be a daunting task.because muscles are relatively small and difficult to contractility.Bodybuilders consider.that exercises.running on an incline bench.stimulate the upper chest.but scientific evidence refutes this opinion.Barne (Barnet) in 1995 found.that "on an incline bench presses do not cause greater activation klavikulyarnoy head of the pectoralis major muscle.than normal Bench ".Glass (Glass) (1997) reported.that "motor units of the upper region of the pectoralis major muscle are activated equally.that presses on an incline.that presses on a bench with a reverse slope ".
Work on an incline bench is not useless to the top of the chest.but these studies have shown.it is rather difficult to use these muscles to work in the usual way.In other words.You must first learn how to reduce the upper chest region.before you can notice good results of his training.This is a fairly simple process for most of us.Even among the pros is the development of upper chest like Franco Columbu, a great rarity.
Here, your best assistant to serve as a mirror.I propose to place the biceps in front of the upper chest and cut her.When qualitative reductions without burdening you succeed.repeat the same.but on the block with a slight resistance.In this case, the critical volume, not intensity.You must do so many sets.as far as possible.to learn how to reduce the upper chest region.In this case it is better to train on a background of muscle soreness.because it sharpens the relationship between brain and muscles.
What is wrong with zhimami bar on sloping?
Klavikulyarnaya head of the pectoral muscle is working at presses on an incline until.while the shoulder-hand units are below parallel to the floor.After this, involvement of the upper parts of the pectoral muscles is reduced.I agree with Barne.when he says."As soon as the humerus is parallel to the floor level.place attachment to her head klavikulyarnoy is above the collarbone.Now klavikulyarnaya head of the pectoralis major muscle is no longer an effective flexors in this phase of the vertical bench press ".On the way up the neck you should try to keep the chest as high as possible, and shoulders as low as possible.For most of us it is a very unnatural position.
Using dumbbells can partially solve the problem for some bodybuilders.They allow you to reduce the share of upper pectoral muscles a little bit better.because with them you can bring your hands closer.than with the stamp.And it will make more efficient to cut the upper sections of the pectoral muscles.Since the amplitude of motion with dumbbells is much wider.than with the stamp.and reduced.and in the stretched position you are doing more work in each iteration.Therefore, in this case the weights may be more useful bodybuilder than a bar.
In addition.Barne says.that a narrower grip the neck may be the best option for a more effective reduction of the upper chest muscles.The main problem with this grip is that the triceps will give up before the top of the pectoral muscles.Another problem is.that banner at the bottom of each repetition of less intense.than with a wide grip.Of course, you can perform sets of narrow, and some – a wide grip.I prefer to take the bar as far as possible a wide grip and perform partial repetitions in the lower position.Your unique anatomical structure will determine what best suits you.
Are Breeding hands on an incline perfect exercise m?
Dilution of hands on top of an incline bench stimulate breast with little involvement of the triceps.or without.Therefore, they are able to specifically weary of the upper lobe of pectoral muscles.This is a very popular exercise, but not the best for the stimulation of the upper chest.Dilution hands on an incline, using blocks are much more efficient.In the case of dumbbells at the top of each repetition is no resistance.If you are seeking to reduce the upper parts of the chest muscles, you have to do it deliberately.Dilution of hands on the blocks – a good choice for less experienced bodybuilders.because they provide resistance at the top of the amplitudes.Moreover, the sign of the cross arms, you can also expand its.To increase the load to work out one arm at a time.
In the upper part of chest muscles share the three main functions.You should try each of them.to determine.some of the exercises best suited to your muscles: 1) they raise their hands in a horizontal position or inclined.as in the first phase on an incline bench presses, and 2) they reduce his hands together in an inclined position.as in the last phase of dumbbells presses on an incline, and 3) they bring arms forward and toward the center of the body of overhead.as when performing dilutions of hands on the bench with a reverse slope and pullovers.
Beware of injuries breasts!
Most athletes believe that the gap between the pectoral muscles only occurs in the lower lobe.Yet it happens more often with the upper lobes, as in Kevin Levrone.Why? Look closely at how klavikulyarnaya head of the pectoral muscle is attached to the humerus.In contrast to the tendons of the bottom head, top, as it were wrapped around itself.This puts it in an anatomically weak position particularly in bench press.Therefore, most of these injuries occur precisely at this exercise.not when presses on an incline.although the amplitude of movement in the last exercise greater.
