Radically expand the upper body through these 5 explosive exercises
If your resolution isn't today losing a few extra pounds or work your quadriceps, then what will follow will surely you interest.
5 exercises explosive for a meeting 'upper body' intense
1 movement: inclined Ecarte
do 3 sets of 12-15 reps
load weight manageable, heavy enough to be able to run your reps without going to the failure
This movement is a classic for having well wide and square pecs.
Execution of the movement keys: starting position keep your elbows slightly below the shoulders in order to feel a tension in your pecs. It is more efficient to make this movement with an amplitude a little stronger than that is to align the arm parallel to the ground. When you reassemble bring the dumbbells against one another and hold a second Contracting to the max your chest against the other. Down gently in a controlled motion and try again.
2 movement: inclined developed machine
do 5 sets of 5 reps
heavy
this movement target the top of your chest.
Execution of the movement keys: hold the 2 plugs of the machine (but do not over tighten), feet rooted in the soil, back contracted, push focusing on your chest. You must feel that the strength comes from the chest and arms. Finish up with a sharp contraction, hold a second, and then back down gently.
Nb: If in your room you have not inclined, used press machine developed sitting for this fiscal year.
3 movement: declined developed machine
do 5 sets of 5 reps
heavy
this movement target the bottom of your chest.
Execution of the movement keys: same instructions above. The key is to focus on growth which should come from the pectoral muscles directly. Imagine your arms as simply being levers activated by the force of your chest.
4 movement: pumps raised hands
do 2 to 3 sets, the number of sets depends on your ability to make the pumps, the objective being to make a total of 20
this movement also target the bottom of your chest.
Execution of the movement keys: prepare 2 batteries where you will lay your hands (too high steps). Put you in the standard position of the pumps and lower slowly up to your maximum. Once do down well getting your shoulder blades and hold at least 30 seconds and then release. Once at the top, hold 1 second and then go back down.
5 movement: Pullover
do 3 sets of 10-15 reps
weight manageable
this move targets your latissmus dorsi and your chest. It is an excellent stretching movement which develops the overall width of the chest.
Execution of the movement keys: put your back on a bench with the shoulder blades in the middle. Your legs should be placed in a way to have a stable position of your back (see photo). Well getting your hips and hold the dumbbell at the top with both hands, the hands placed in diamond under the disk. Slightly bend your elbows This relieves your shoulders. Move the dumbbell front to the back of your head while keeping the arms almost stretched. The movement must be carried out with the back muscles more specifically the latissimus dorsi. Hold a second then back while contracting the lat and the chest.
The jumper is one of the favourite exercises of Arnold, there strongly contribute to give it its imposing block of chest.
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