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This time we suggest paying special attention to the chest muscles. It is this zone that many athletes want to pump, but it is not so easy to do and one classic chest press is not enough. Chest muscles are one of the most complex and largest muscle groups. Therefore, competent training must be a combination of basic and isolation exercises. Only in this way, it will be possible to load the muscles at different angles. Exercises with barbells are suitable for increasing muscle mass, and with dumbbells, on blocks and training machines - for improving the form and detailed elaboration. These exercises also activate the stabilizing muscles. Imagine that the chest muscle is a rubber band that connects the shoulder, collarbone, and sternum. If you lift your arm to the side and then pull the elastic band, it will move your shoulder forward. You do this movement all the time in your normal life like when you close a door, push something away with force, or elbow your jaw. Most pectoral muscle exercises repeat this movement. The only difference is that they also use a barbell, dumbbells, or crossover slings to create extra resistance. The chest muscle has two heads: an upper head (clavicle) and a lower head. Their functions are slightly different, and this is important. In order to have a symmetrical chest, you need to pump both heads. The fibers of the clavicular head are directed upward, so you need to move the shoulder forward from the bottom to the top for additional exercise. Many people believe that the more they pump their chest, the faster their muscle mass will increase. In fact, this has a negative effect on muscle growth. The muscle gets bigger during rest when the tissues are recovering from an active workout. There are a few tips on how to properly pump your pecs and not overtrain: Exercise no more than 2 times in 7 days. In between do physical exercises on other parts of the body; Do not exercise for more than 45 minutes, as this may cause muscle size and strong growth to regress. Exercises that help you to pump the chest muscles include: push-ups. bench presses. triceps push-ups. To pump your muscles evenly, alternate your exercises. The bench press is great, but you don't have to do it in every workout, because there are other good options. Choose the weight so that the last reps in an attempt are difficult. If you find it easy and your muscles don't tire, they won't grow. Avoid flying in the clouds during the workout: concentrate on the muscle work. It really helps you to pump it better. Perform 3-5 sets of 8-12 reps. Do not use weights that are too heavy. Especially at the beginning if you do not have a good command of technique.

Biceps is the most famous muscle in the human muscular system, it is approximately one-third of the mass of the shoulder. It is a part of a group of three in the upper arm that works together with each other to lift the arm toward the shoulder. As one of the most visible and impressive parts of the body, “two-headed muscles” are often the gym’s focus. It is responsible for two main movements of the arm. The first is raising your hand. Those who carry something using their arm are likely to engage them in the process, as some upward force must be applied during the process of carrying and lifting. The second movement, for which they are responsible, is called supination, which rotates the arm from the natural position of the palm down to the palm up. Biceps are built as a result of injury, which is often achieved through lifting weights such as curls or other types of exercises. As the curls or other exercises are done, the muscles in the arm get minor injuries. These injuries must be repaired naturally. The recovery process, as a natural byproduct, usually leads to growth and strength gains, although this process can take several weeks or months before noticeable results are seen. Very few exercises work for it without affecting the other parts of the shoulder. Therefore, there is no reason to worry that others in the upper arm might be neglected by focusing on them. Some may focus only on the arm and almost completely forget about the legs or the core. As one of the most commonly used muscles in the body, the biceps can certainly be damaged. Biceps injuries are not as common as some other types of injuries, there is always a risk, especially among weightlifters. The most common type of injury is damage to the tendon. In this type of injury, It is pulled away from the tendon that attaches it to the arm in a bone also known as the radius. Such injuries occur when they are used suddenly or to a level that they cannot handle. Training. Dumbbell Bicep Curls. Stand straight with the dumbbell in each hand and with your feet shoulder-width apart. Once the dumbbells are at your shoulder level, start slowly lower your arms to the starting position. Repeat for the desired amount of repetitions. Incline Pushup. Place your hands slightly wider than shoulder-width apart on a bench, chair, or couch. And assume a high plank position with your feet together and your body straight from head to heels. Keeping your feet flat and core engaged lower your chest to the bench or chair. Pause. And then push yourself back up to the starting position. Diamond Knee Pushup. With your knees on the ground place your hands on the ground with your fingers and thumbs touching together creating the diamond shape. This action will engage more your tricep muscle. Then complete a push-up and get back to the starting position. Repeat for the desired number of repetitions. Pike Pushup. Assume a shorter push-up position, get on your toes and put your butt up, shifting your weights to the front. Bending your arms slowly lower your head, be sure not to bump your head on the ground.

Push-ups, strength exercises, gymnastic elements on rings and a horizontal bar, handstand - all these exercises require strong and flexible wrists. Let’s discuss how to develop your wrist strength and do exercises without pain and discomfort. The wrist is a movable connection of the bones of the forearm and hand of a person. It is formed by the extended and concave carpal articular surface of the radius and a medially located triangular cartilaginous disc, representing a concave articular surface articulating with the convex proximal (located closer to the body) articular surface of the bones of the first row of the wrist: scaphoid, lunate and trihedral. The proximal row is connected with the exchange cyst behind the additional exchange wrist joint. The skin row is set in an arch, bent proximally and distally bent. On the long sides of the wrists of the vignutia set up the carpal canal, we will fix the flexor retinaculum. The proximal row is connected with the surfaces of the exchange brush and the distal row. In the proximal row, the dermal cyst can be surrounded by an undisclosed ruffle: for example, it is more like the fate of the unprotected midget steel, which can be easily joined from the trapezoidal and trapezoidal style. The cysts of the distal row, on the other hand, are more rigidly fastened, so that the whole row collapses at once with the pastoral cysts. Some sports require strong wrists. Wrist strength should be developed in parallel with flexibility. This will help you do exercises that require not only good grip but also joint mobility. Exercises for the wrists are also useful for people who are far from sports. Warming up and stretching the wrists can help avoid tunnel syndrome - the compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be excellent pain prevention. The number of eight wrist cysts can be divided into two transverse rows (proximal and distal), or into three later colonies. Training Bear Crawl Lunge. Move forward by moving the right hand and the left leg with a crawling movement. Just after placing weight on the right hand and left leg, turn the sides and move the left hand and right leg forward. Keep the body pretty low and continue with crawling movements. Imagine that you are crawling beneath a low net. Half Handstand Variation. Begin with the downward-facing dog position. Walk your feet in closer to your hands. Keep your left foot on the ground, lifting onto the ball, and begin bending the knee. Lift the right leg and straighten it behind you. After taking a few hops, jump off the bent leg and lift the straight leg toward vertical. Keep flexing your lifted foot for engagement. Now, try to bring both heels to the wall. Keep breathing deeply while your head is down between your upper arms. Remember to engage your legs and reach up through your heels. Walk your legs down the wall. Then get back to the starting position with your feet on the ground. Make a deep squat and jump out. Inchworm Variation. Put your hands on the ground and your feet - on the elevated surface (a bench). Start walking your hands out, as far as you can keeping your legs straight throughout the movement. Make a pause. Walk your hands back up to the starting position.

The muscle on the back of your shoulder is called the triceps. Triceps originate from the scapula and humerus and attach to the ulna using the triceps tendon. The triceps muscle does the function of extension in the elbow and acts as an auxiliary in the implementation of other movements in the shoulder. During triceps contraction, the vector of movement is transmitted using the tendon. The mass fraction of the triceps is approximately 2/3 of the muscles of the shoulder, so its size plays a critical role in the formation of beautiful arms. By focusing on the biceps, and forgetting about the triceps muscle, athletes contribute to getting inharmoniously developed arms. You shouldn't train your triceps more often than 1-2 times a week. Do not forget that many exercises for the pectoral muscles load the triceps, so make up the training program so that the triceps and pectoral muscles are trained on different and distant days, thus some periodization of the load is achieved. But in some cases, the triceps can be trained on the same day as the pectorals, since all basic chest exercises involve the triceps and vice versa. This means that if you swing your chest, then the triceps already swing by themselves. To increase efficiency, do triceps workouts of different intensities: light-medium-hard, and so on. Rest for at least 1 week after a hard workout. In classic splits, the triceps are usually the most overloaded muscle, due to the very specifics of training in split programs. To increase the volume of the triceps muscle, do 8-15 repetitions. The total number of triceps sets (the sum of the sets of all triceps exercises) is 3-6. The basic exercises for pumping triceps are reverse push-ups on the bench and narrow grip barbell press. In addition, an important exercise is a pull of the upper block with a rope - one of the few that uses the lateral head in the work. Since the mechanics of movements are in many ways similar, it is recommended not to combine the presented exercises, but to alternate. Training. Reverse push-ups from the bench. Starting position - heels touch the floor, hands on the bench behind your back. Slowly lower your torso down, linger at the bottom point, then with an explosive force push your body weight up over the bench. The elbows are directed backward. To complicate things, use an extra load by putting the weight on your hips. Bench press with a narrow grip. It’s the exercise to work out the medial head of the triceps. Lie on a bench (keeping your feet firmly on the floor), grab a barbell or dumbbell with a narrow grip, then lift the weight up. During execution, the elbows should be pressed as close to the body as possible. Bent over triceps extension. It’s for pumping the long and lateral heads of the triceps. When pulling the arm back, make sure that the elbow does not change position (that is, do not swing the arm back and forth or left and right). Also, watch out for the arch of the back - to do this, keep the abs slightly tense. Top pulldown with rope. A key exercise for pumping the lateral head of the triceps. The movement should be in the lower plane - that is, do not raise your arms higher than chest level. When doing it, make sure that the elbows do not change position, and the body does not swing. Remember that when building the triceps, you need to correctly feel the amplitude of the exercises - achieving maximum involvement of the muscles without dangerous impact on the shoulder joint. For this, it is better to use an average working weight. Furthermore, watch your shoulders and head - in particular, don't round your shoulders or lean forward. When doing triceps exercises, the chest should be open, the press should be tense. Otherwise, the load is transferred to the shoulder joints.

To work out the perfect buttocks, you need to know what functions they have. In this article, you may read everything about the structure and functions of the gluteus muscles. So, let’s start examining the glutes right now! First things first, you need to know that glutes consist of three separate parts: large, medium, and small. Accordingly, the functions of the glutes reflect a combination of the functions of these three muscles, and if any of the muscles are not used, then we lack some of them, and, as a result, we do not get the desired look of the buttocks. Probably, it is time to have a closer look at every glute muscle. The gluteus maximus is the largest of this group of muscles and can reach the thickness of 2-3 cm. It has a rhomboidal shape and almost completely o covers the middle and small gluteus maximus, being on top. In fact, it is this muscle that we usually associate with the considered area of the body that creates the main visible volume. Here are the main functions of the gluteus maximus: maintains the position of the torso when the person is standing assists in extension of the torso after bending over rotates the hip outward acts in hip extension. This muscle is very active during stair climbing and different types of stepping on an elevated surface. It is involved as soon as you change from stepping to running. It is active during upward jumps and various pushing movements of the legs. Besides, the gluteus maximus works together with other muscles in squats and all exercises involving the extension of the thigh and torso. The middle gluteal muscle (lat. musculus gluteus medius) has a triangle-like shape. It is located under the gluteus maximus but is visible from behind and the side. The main functions of the middle gluteus muscle are: extends the hip to the side participates in the inward and outward rotation of the hip participates in the torso straightening And the last, but no less important is the gluteus minimus. This muscle is not visible from the outside because it is the deepest of all three muscles and is completely overlapped by the gluteus medius and gluteus maximus. The shape of the small gluteus maximus resembles the middle gluteus maximus, but it is thinner. In fact, the functions of this muscle are almost similar to that of the gluteus medius, and they usually work in tandem to create a beautiful shape of your buttocks. If you are working out your entire body in one workout, do it at least three times a week. Choose one exercise for your gluteus and incorporate it into your program. To avoid stagnation, change exercises after 1-2 workouts. If you prefer splits, choose 1-2 movements and do it on your leg workout day. Keep in mind that most glute exercises also load the muscles of the posterior surface of the thigh. So if you want to do a heavy deadlift or leg press in a machine, it is better to start with them. Otherwise, the muscles will get tired and you will not be able to work out fully. We hope that you know more about your glutes right now and your workout will be more effective! Have a nice shape, dear friend.