How much do you push? 5 secrets for a big chest
Push more, push more securely and build steel pectorals as powerful as they are big.
The push with a dumbbell is the basis for the chest training. A good press requires technique, variety, innovation and nuances, all of which are included in the tips below. Use them to get a bigger chest.
1 - For size, cable wobble knocks dumbbells
It is important to keep in mind the direction of the muscle fibers that make up the chest. I do not go vertically - they have a more horizontal direction. So there is a need for resistance to the direction of muscle fibers.
The use of dumbbells makes this but incomplete; is approaching the chest for only half the range. In the upper half, the angle of the force is downward due to gravity, and the chest muscles have little involvement in keeping the weight in the air.
Compare this to sitting between two pulleys below, for cable waves. Things are changing a lot.
Cables create constant strain, opposite to the direction of the muscle fibers of the chest, requiring a much longer contraction throughout the exercise.
Instead of tweaking 20 kg of dumbbells that turn into dumbbells to the end (be honest!), Fire your chest with waving on cables with pulleys down. And your shoulders will please.
Add some jerkiness instability to the hump, hitching it to the weights with the elastic straps.
2 - Unstable exercises can strengthen your shoulders
Another option is to push with dumbbells supported on a Swiss ball.
Such tricks can be a supplement for the rest of the things you do to have healthy shoulders. I said, supplement, that should not represent more than 10% of your routine.
3 - Pushing inward, not outside
When it comes to snipping tricks, sometimes the amateur bodybuilding community borrows too much from powerlifting. There is a technique to lift as much weight as possible and there is a technique to stimulate and develop the targeted muscle.
The classic tip to raise your weight as far as pushing for your chest is to "pull the dumbbell as if you want to break it in two." Many who go to the hall want to push some impressive figures, but they also want hypertrophy (increase in muscle mass).
Shooting the bar as if you were trying to break it is turning your back and so you have a more stable press, but for those with long arms or with a slightly narrower socket, this technique distracts them from the effort to increase their mass muscle.
If we take into account the direction of the muscle fibers of the chest, it is more logical to squeeze the bar inward to intensify the contraction of the pectorals. Of course, it should be mentioned that you still have to keep your shoulder blades well fixed in the bank!
To push the lunge towards the inside (as if you want to move your hands to each other) will not kill your mind-muscle connection and improve your technique.
4 - If you start chest training with dumbbell presses, finish it with fixed-motion exercises
Dumbbell impulse is somewhat safer for the shoulders, but it still leaves them exposed. Moreover, the dumbbells allow the wrists and elbows to twist, resulting in an infinity of angles as you push the weight - some useful, others less useful.
So do not do other dumbbell exercises that compromise shoulder stability, such as flotation at the parallels. Better use fixed-pitch exercises, like hammer press, deck oven, flotation, Smith frame.
When you start your training with the hammer, Smith frame, etc., you can then use more unstable exercises such as dumbbells or flotations on the parallels.
5 - First master the exercises with the weight of the body
Flotations at parallels. Pushups. Tractions. Be efficient at these. In vain, you can push a lot more if you can not put between parallel bars and make a solid set of flotation at the parallels.
More important than doing 100 repetitions to these exercises is the ability to control your body while doing repetitions. Exercises done with body weight require neuromuscular coordination, which many exercise exercises can not imitate. True force comes from the metination of such control.
It's nice to be able to keep your trunk in the same position during a set of flotations at the parallels!