Male bibs are undoubtedly the most requested training “focus” ever.
Growing the bibs is not difficult, but as with everything, constancy, commitment, and proper nutrition are essential.
In my opinion, the best exercises to work on chest hypertrophy are few.
It is clear that the goal is to stress the muscle in such a way as to emphasize its regeneration and consequently increase its volume.
Simply arm yourself with a bench and a pair of dumbbells (better if they can be assembled with various loads).
1- CROSSES WITH HANDLEBARS ON A FLAT BENCH 3X15 REC. 1 ‘
It is an excellent isolation exercise for the pectoral muscles, also because testosterone cypionate 250 mg for sale follows the streaks of the muscle. Not at home, I decided to insert it at the beginning as “heating”.
Stay well planted on the bench with legs slightly apart and feet firmly on the ground. Inhale and descend bringing the arms open. As soon as you feel the activation of the chest stretch, exhale and close your arms at the top, being careful not to excessively arch the lumbar spine.
2- DISTENSIONS HANDLEBARS BENCH FLAT 3X8 REC. 1’30 “
As above, lie down keeping your legs slightly apart. Inhale and descend with your arms drawing a 90 ° angle between your wrists and shoulders. You will have to feel the pull on your chest and at that point throwing out the air push the dumbbells upwards.
3- GROUND PUSH UP (PUSH UP) 3XEsaur. REC. 1’30 “
I would say it is the most famous exercise in the world! Calling push-ups more vulgarly (even if the right term is bending as the hands are resting on the ground …) are really essential for our workout.
Position yourself on the ground with your hands at shoulder height and your arms extended. Now inhaling and keeping your abs tightened so as not to arch the lumbar area, go down to the floor and, as soon as you touch it, throw out the air and push yourself up.
CHECK THE CADENCE WELL, WITHOUT RUNNING IT TOO FAST!
4- FOLDING WITH FEET ON BENCH 3xEsaur. REC. 1’30 “
It is the same exercise as before (n ° 3) with the difference that must be performed with the feet on the bench. The difficulty will be greater and consequently also the muscular work. Always keep an eye on your upper body and abdomen active!
Don’t forget stretching at the end of the workout to maintain optimal muscle elasticity and prevent injuries!
We recommend this workout at least 2 times a week for 6 consecutive weeks.
Published in Wellness From
Diadora Fitness staff