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Chest coaching is a spotlight in most lifters’ routines. It’s both the day they get to throw round massive weight on the bench or the day they get a superb pump with quick (nevertheless short-term) outcomes.
Train selection can dramatically affect total outcomes, particularly in terms of coaching the chest. Between myths about “focusing on” totally different components of the chest, coaching too heavy, or over-stressing shoulder and elbow joints greater than pectoral muscle tissue, many lifters are fortunate to finish up with a well-designed program. Nonetheless, luck has a approach of evaporating while you lean on it too usually. Under, we record 12 of the perfect chest workouts to construct your chest program round.
Greatest Chest Workouts
Flat Barbell Bench Press
For those who’re studying a listing of the “greatest chest workouts” and don’t see the basic bench press, your intuition is perhaps to shut the web page and transfer on. This founding member of the large three powerlifts can be a time-tested bodybuilding staple.
The flexibility of the bench press, which makes it well-suited to building strength in addition to muscle dimension, makes it a key participant in lots of chest-building exercises. Very minor method changes can shift the emphasis in direction of dimension or energy, so it’s necessary to know the way and why you’re performing the train to get most outcomes.
Find out how to Do the Flat Barbell Bench Press
Lie on a bench together with your ft flat on the bottom. Your glutes and shoulders ought to by no means depart the bench in the course of the train. Preserve a slight arch in your decrease again. For optimum recruitment of the pec (chest) muscle tissue, seize the bar with an overhand grip barely wider than shoulder-width. A better grip de-emphasizes the pecs and as a substitute prioritizes the triceps. (1)
Together with your elbows barely bent, pinch your shoulder blades collectively whereas staying on the bench. Straighten your arms to unrack the barbell and “pull” the load from over your face to above your higher chest. Decrease the bar to mid-chest degree whereas aiming your elbows at an angle between your ft and shoulders. Briefly pause within the backside place earlier than urgent up. Within the locked out place, the bar needs to be above your higher chest or neck.
Advantages of the Flat Barbell Bench Press
- It trains the chest by means of a whole vary of movement, with help from the shoulders and triceps, making it an environment friendly higher physique train.
- It’s sport-specific for aggressive powerlifters and has carryover to any athletes (particularly these in touch sports activities) who can profit from higher physique urgent energy.
- You possibly can load the barbell with a big quantity of weight relative to different chest workouts, making it appropriate for very long-term progress.
Guillotine Press
The intimidating-sounding guillotine press (typically known as a “neck press”) was popularized by bodybuilding coach Vince Gironda within the Nineteen Sixties. It applies particular method changes to the usual flat barbell bench press to position much more muscular stress on the pecs.
This elevated muscular stress means much less weight can ship extra outcomes. In truth, the guillotine shouldn’t be carried out with heavy weight, since it will result in extreme joint pressure. It may be a superb addition to a chest-building exercise, however lifters with pre-existing shoulder points could have hassle performing the train correctly.
Find out how to Do the Guillotine Press
Lie on a flat bench together with your ft flat on the bottom. Hold your glutes and shoulders touching the bench. Flex your abs to flatten your decrease again into the bench. Seize the bar with an overhand grip, almost as large as potential. Unrack the bar by urgent upwards, and pull the bar to a place above your neck.
As you decrease the bar, maintain your elbows pointed immediately out to every aspect. This may drastically enhance the stretch on the chest muscle tissue. Hold the bar according to your neck as you decrease it so far as potential. Press upwards instantly after reaching most stretch.
Advantages of the Guillotine Press
- Targets the chest with out the necessity for comparatively extreme weight, decreasing put on and tear on the joints.
- Emphasizes the chest whereas minimizing recruitment of the triceps and shoulders.
Barbell Pullover
The barbell pullover is likely one of the oldest workouts a lifter can do, with weightlifters within the late-1800s advocating the train. It’s additionally one of the complicated workouts. Not often do lifters argue over which muscle tissue are educated by a selected train, as a result of there’s nearly at all times a clear-cut reply, however the pullover is consistently on the middle of an ongoing “chest train or back exercise” debate.
The pullover truly works each the chest and lats (again muscle) on the similar time, however many research, together with many anecdotal reviews from lifters over the a long time, help the pullover as a really efficient chest train. (2)(3) In case your lats “take over” in the course of the train and you can not really feel your pecs working, carry out the train on the finish of your chest exercise when the pecs are pre-fatigued. (4)
Find out how to Do the Barbell Pullover
Maintain a small barbell with an overhand grip barely nearer than shoulder-width. Sit on a bench and relaxation the bar throughout your legs. As you lie flat onto the bench, “kick” the load right into a place over your face and straighten your arms. Plant your ft securely on the bottom.
Hold your glutes on the bench. Decrease the load in direction of your head, descending almost according to the bench in case your shoulder mobility permits. Pause very briefly within the stretched place earlier than pulling again to the beginning place. Preserve a barely bent elbow place throughout every rep and don’t actively bend on the elbows to decrease the load.
Advantages of the Barbell Pullover
- Targets the chest, lats, and shoulder muscle tissue.
- Emphasizes the chest with restricted triceps recruitment.
- The pullover is an efficient stretch for the lats, in addition to the shoulders, and might enhance shoulder mobility over time.
Low Incline Dumbbell Bench Press
Chest coaching usually incorporates a wide range of angles to optimally deal with each the “higher chest” (clavicular head of the pecs) and the “mid or decrease chest” (sternocostal head of the pecs). These totally different components of the chest muscle will probably be extra totally addressed in a later part.
Inclined chest workouts will goal the higher pecs. Nonetheless, a comparatively low angle is right as a result of an excessively inclined angle (extra vertical than horizontal) will cut back chest activation and enhance shoulder activation. (5) Dumbbells permit a deeper stretched place and/or extra vary of movement at lockout, in comparison with a barbell.
Find out how to Do the Low Incline Dumbbell Bench Press
Set an adjustable bench to a low incline — the second gap on an adjustable bench or place two bumper plates beneath one finish of a flat bench. Seize a pair of dumbbells and sit on the bench with the weights resting in your legs. Lie again onto the bench whereas “kicking” the weights right into a straight-arm locked out place above your chest.
Angle your arms barely in direction of your ft by rotating your wrists outwards. Neither your palms nor your thumbs needs to be immediately pointed in direction of one another. Preserve this hand place all through every rep. Decrease the weights beneath management, reaching a stretched place with the weights close to your chest. Press upwards, bringing the weights shut collectively within the prime place.
Advantages of the Low Incline Dumbbell Press
- The incline angle optimizes higher chest recruitment with out extreme shoulder activation.
- Train selection (incorporating angles and totally different implements) has been proven to enhance coaching outcomes. (6)
- Dumbbells permit extra freedom for the wrist, elbow, and shoulder joint in comparison with a barbell, making the train much less nerve-racking to the joints.
Decline Dumbbell Press
Decline bench press variations are sometimes believed to emphasise the “decrease pecs” attributable to arm place. Nonetheless, the “decrease pecs” aren’t one separate muscle, they’re solely a part of the bigger pectoral (chest) muscle.
A decline angle has been proven to activate the chest comparably to the flat bench press, whereas recruiting much less shoulder muscle, so decline urgent is a superb possibility for lifters with shoulder ache (7) Utilizing dumbbells as a substitute of a barbell additionally permits a larger vary of movement which might translate to a larger muscle-building stimulus.
Find out how to Do the Decline Dumbbell Press
Regulate a flat bench to raise your hips above your head. Take a pair of dumbbells and sit on the bench with the weights resting in your legs. Lie again onto the bench whereas “pulling” the weights right into a straight-arm locked out place above your chest. Remember to hook the bench with the again of your knees to forestall your physique from sliding downwards.
Angle your arms barely in direction of your ft by rotating your wrists outwards. Preserve this diagonal hand place for every rep. Your elbows ought to preserve a slight angle between your shoulders and ft. Pause briefly within the stretched place earlier than urgent to the start line. On the final rep of any set, decrease the weights into the stretched place and carry out a “curl” by bending on the elbows to decrease them to the ground earlier than getting up from the bench.
Advantages of the Decline Dumbbell Press
- Dumbbells cut back joint pressure by permitting extra individualized motion of the wrists, elbows, and shoulders.
- The decline angle trains the chest with restricted shoulder stress.
Decline Dumbbell Flye
The dumbbell flye is an efficient isolation (single-joint) train to activate solely the chest muscle with minimized involvement of the shoulders and triceps, in comparison with compound (multi-joint) bench press variations which recruit all three muscle tissue. This makes it a superb addition to any exercise centered particularly on coaching the chest.
The decline place takes benefit of gravity within the locked out place for elevated muscular rigidity. On a flat bench, the weights provide restricted resistance on the prime. With a decline bench, the muscle tissue are extra extremely activated to help the load.
Find out how to Do the Decline Dumbbell Flye
Set an adjustable bench to a slight decline angle. Take a pair of dumbbells and sit on the bench with the weights resting in your legs. Lie again onto the bench whereas “pulling” the weights right into a straight-arm locked out place above your chest. Remember to hook the bench with the again of your knees to forestall your physique from sliding downwards.
Preserve a slight bend in your elbows all through the train. Start together with your palms going through one another. Decrease the weights in direction of the bottom whereas protecting your arms according to your elbows. Don’t permit the weights to rotate your arms in direction of your head. Within the backside place, the weights needs to be close to chest-level. Contract your chest to “pull” your arms again to the beginning place.
Advantages of the Decline Dumbbell Flye
- Isolates and emphasizes the chest with restricted activation of the shoulders and triceps.
- Decreased shoulder joint pressure in comparison with urgent.
Dip
The dip, together with the pull-up, have each been known as “the higher physique squat” due to their potential for constructing dimension and energy. Makes you suppose {that a} program centered on squats, dips, and pull-ups can be nice for including a bunch of muscle and getting actually robust, proper? Yep, proper.
Dips, particularly, are a superb solution to goal the chest, shoulders, and triceps utilizing solely your body weight, making it excellent for lifters with restricted gear. It really works the muscle by means of an extended vary of movement and has the potential for including vital weight through the use of a weighted vest, dip belt, or dumbbell held with the legs.
Find out how to Do the Dip
Start on the prime place on a set of dip bars together with your arms locked out. To make sure optimum chest recruitment, lean your higher physique ahead in the course of the motion. Preserving an upright torso will cut back chest exercise and enhance concentrate on the triceps.
Bend your arms to decrease your physique so far as your shoulder mobility permits. Pause briefly within the stretched place to additional enhance muscular stress earlier than urgent as much as lockout.
Advantages of the Dip
- The body weight train may be carried out with minimal gear.
- Assesses and builds shoulder mobility in the course of the train.
- Body weight workouts are sometimes seen as extra “practical” than utilizing free weights or machines, contributing to total-body efficiency and joint well being. (8)
Sliding Push-Up
The essential push-up may be an efficient introductory train for brand new lifters, however it may be tough to progressively overload. Reasonably than including weight, particular push-up variations can present an efficient coaching stimulus for continued dimension and energy.
The sliding push-up is a sophisticated variation which permits the pec muscle tissue to work by means of an especially lengthy vary of movement, transferring the arms inwards in the course of the train relatively than remaining static. This inward movement has been proven to considerably enhance muscle activation within the chest. (9)
Find out how to Do the Sliding Push-Up
Take a pair of furnishings sliders, or towels on a tile or wooden ground, and arrange in a push-up place together with your arms on the sliders and almost touching one another. Preserve a straight line out of your heels to your neck.
Decrease your physique beneath management till your chest nearly touches the bottom whereas permitting your arms to “slide” outwards. Within the backside place, your arms needs to be nicely past shoulder-width. Whereas urgent upwards, pull your arms collectively till they almost meet within the beginning place.
Advantages of the Sliding Push-Up
- Elevated chest activation in comparison with primary push-ups.
- Permits intense coaching with restricted gear.
- Push-up variations practice belly and complete core stability whereas additionally focusing on the chest.
Hand-Launch Push-Up
The hand-release push-up was popularized by CrossFit as a solution to obtain constant, unquestionable depth throughout high-repetition push-ups.
The hand-release push-up manipulates the “stretch-shortening cycle,” which is a approach muscle tissue are recruited to offer drive in response to being in a stretched place. (10) Whereas the hand-release push-up does require a full vary of shoulder mobility, it additionally recruits the chest muscle tissue extra considerably than customary push-ups.
Find out how to Do the Hand-Launch Push-Up
Start in an ordinary push-up place, in your arms and toes together with your arms simply outdoors shoulder-width. Preserve a straight line out of your heels to your neck. Decrease your physique till your chest touches the ground.
Briefly carry your arms off the bottom and pull your shoulder blades collectively, permitting your total higher physique to relaxation on the bottom. Instantly substitute your arms simply outdoors shoulder-width and press as much as lockout.
Advantages of the Hand-Launch Push-Up
- Elevated chest activation in comparison with primary push-ups.
- Permits intense coaching with no gear.
- Push-up variations practice belly and complete core stability whereas additionally focusing on the chest.
Cable Crossover
The cable crossover is a time-tested chest train, usually utilized by bodybuilders to “carve element” into the chest muscle tissue. That’s not truly a factor as a result of “element” is just achieved by lowering body fat to disclose muscular improvement.
As a result of the cable gives fixed resistance, the muscle is labored fully by means of the whole vary of movement, in comparison with dumbbell flyes which give various intensities attributable to leverage altering relative to gravity. Primary flat dumbbell flyes develop into easier as the load strikes from horizontal to perpendicular. Cable pulleys bypass that limitation.
Find out how to Do the Cable Crossover
Stand within the middle of two excessive cable pulleys with single-handles hooked up to every aspect. Seize the handles and start together with your arms at shoulder degree and your palms going through ahead. Hold a slight bend in your elbows whereas pulling your arms to fulfill at stomach button-level.
Pause briefly to maximise the height contraction earlier than returning your arms to the beginning place.
Advantages of the Cable Crossover
- Isolates and emphasizes the chest with little to no activation of the shoulders and triceps.
- The cable pulleys apply fixed rigidity to the chest, growing the muscle’s complete time beneath rigidity and resulting in elevated progress.
Smith Machine Incline Press
The Smith machine has earned a comparatively unfair status as being ineffective for muscle progress or, worse, harmful for joint well being. That mindset comes primarily from improper train kind or loading, in addition to the machine’s design which makes use of a set path and requires much less joint stabilization.
The Smith machine press has been proven to activate the chest to an almost similar diploma in comparison with the flat barbell bench press whereas decreasing shoulder muscle recruitment. (11) When mixed with an incline angle to emphasise the higher chest, the Smith machine incline press turns into an especially environment friendly chest train.
Find out how to Do the Smith Machine Incline Press
Place an inclined bench beneath a Smith machine and make sure that the bar is according to your collarbones. Seize the bar with a wider than shoulder-width grip. Unrack the bar and decrease it till you’re feeling a most stretch throughout the chest.
Press up instantly and easily. To take care of muscular rigidity, cease simply wanting lockout within the prime place earlier than starting the subsequent rep.
Advantages of the Smith Machine Incline Press
- Permits the higher chest to be focused with decreased shoulder recruitment.
- The Smith machine permits lifters to bench press safely with out the necessity of a spotter.
Drugs Ball Chest Cross
Drugs balls are sometimes utilized in athletic or conditioning-based exercises, however can serve an necessary function for constructing muscle, energy, or energy.
The medication ball chest cross permits an explosive motion which has been proven to extend chest activation in addition to increase energy when adopted by heavier lifting. (12)(13) This makes it an environment friendly stimulus for constructing dimension and energy.
Find out how to Do the Drugs Ball Chest Cross
Stand a number of steps away from a sturdy wall, together with your ft shoulder-width aside and legs barely bent. Maintain a medication ball in each arms, with the ball touching your chest. Shortly and forcefully throw the ball ahead, not upwards, into the wall.
Fastidiously look ahead to the ball’s rebound. Choose up the ball (don’t attempt to catch it). Take a second to arrange the beginning place earlier than repeating. Notice: To make sure explosive energy, use a light-weight drugs ball. For instance, 10-15 kilos could possibly be utilized by skilled lifters.
Advantages of the Drugs Ball Chest Cross
- Will increase chest activation throughout workouts carried out shortly afterwards.
- Develops explosive energy which transfers to bench press energy.
- Recruits the legs, core, and higher physique with an emphasis on the chest muscle tissue.
The Chest Muscle mass
The chest has a number of heads, or sections, which may be emphasised by understanding their function and selecting particular workouts to focus on every separate part. Sadly, some lifters have misinterpreted the muscle’s design, which has made their chest exercises far more difficult than is important.
Pectoralis Main
The pec main is the first chest muscle. Whereas it’s one particular muscle, it consists of two separate heads — the clavicular head (higher chest) positioned within the higher quarter of the chest close to the collarbone and the sternocostal head making up your complete remaining a part of the chest.
![Man in gym performing cable chest exercise](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_275977166.jpg)
![Man in gym performing cable chest exercise](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_275977166.jpg)
There’s no anatomical proof for a “decrease chest,” “inside chest,” or different standard subdivision of the muscle. Solely the higher pecs have been proven to be emphasised individually, particularly from workouts carried out at an incline, as a result of separate attachment level of the clavicular head.
The pecs work to carry the arms in in direction of the physique’s centerline, seen when the arms are prolonged in a flye or press and introduced above the chest, for instance.
Pectoralis Minor
The pec minor attaches to the shoulder blade and is closely recruited to carry the scapulae (shoulder blades) ahead, significantly within the lockout place of presses. The pec minor will not be seen or usually immediately focused, however performs a key function in total shoulder well being.
Serratus Anterior
The serratus is a small sequence of muscle tissue that sit alongside the ribs. Just like the pec minor, they connect to the scapulae and assist to manage scapular motion. The serratus are additionally closely recruited on the finish portion of the locked out place.
How Usually Ought to You Prepare the Chest
Whereas chest coaching is standard, it shouldn’t be overemphasized relative to different physique components. Extreme chest or shoulder coaching could exacerbate postural issues except balanced by comparable again coaching. (14)
Nonetheless, for optimum muscle progress, one to a few correctly programmed exercises every week may be an efficient strategy for muscle progress. Ideally, the chest needs to be educated in a exercise together with the shoulders and triceps, the higher physique, or your complete physique.
![Woman performing chest exercise on bars outdoors](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_467194475.jpg)
![Woman performing chest exercise on bars outdoors](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_467194475.jpg)
Every coaching break up would require a distinct strategy to complete quantity (units and reps), utilizing decrease quantity for the chest when extra physique components are educated in a single exercise. For instance, you could carry out a complete of 14 units for the chest, adopted by shoulders and triceps; otherwise you would possibly carry out six units for chest, preceded by again and adopted by shoulders, triceps, and biceps (for a whole higher physique exercise) and repeat that higher physique exercise a number of days later.
Find out how to Progress Your Chest Coaching
As a result of the chest may be successfully educated with a wide range of compound workouts, it’s potential to progress steadily by including weight to these workouts every week.
Dumbbell urgent workouts, for instance, don’t essentially accommodate including 10 to twenty kilos per dumbbell every week. These weights would shortly develop into dangerously unwieldy and energy ranges don’t usually progress that quick. Growing 5 to 10 kilos per dumbbell could possibly be maintained for an extended interval.
The character of isolation workouts, being single-joint, doesn’t mix successfully with utilizing heavier weights. To encourage joint security and to take care of stress on the goal muscle, concentrate on including a rep (or a number of reps) on workouts like flyes or cable crossovers.
![Man in gym performing incline dumbbell press](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_1884377254.jpg)
![Man in gym performing incline dumbbell press](https://breakingmuscle.com/wp-content/uploads/2022/05/shutterstock_1884377254.jpg)
One dependable strategy with chest coaching is to carry out a compound train (like a press or dip) for decrease reps with a heavy weight adopted by average to greater reps with average weight utilizing a mixture of compound and isolation workouts.
Find out how to Heat-Up Your Chest
All chest workouts contain the shoulder joint and, as a result of the shoulders can undergo from vital put on and tear, a radical warm-up is a vital first step to any chest exercise. Take a light-weight resistance band and carry out this primary warm-up circuit earlier than any chest coaching.
- Cat/Camel: Start in your arms and knees together with your arms straight. Look as much as the ceiling whereas sinking the arch of your backbone downwards. While you’ve reached so far as your mobility permits, reverse path by driving into the bottom by means of your straight arms. Look all the way down to the bottom whereas rounding your backbone in a deep curve. That’s one full rep. Carry out 5 reps earlier than transferring to the subsequent train.
- Band Pull-Aside: Take a resistance band with a palms-down grip, holding the band at arms-length in entrance of your physique. Hold a slight bend in your arms whereas pulling each arms again. Pause when the band touches your chest. Return to the beginning place. Carry out 10 reps earlier than transferring to the subsequent train.
- Band Dislocate: Widen your grip on the resistance band to nicely past shoulder-width. Start with the band at your waist. Hold your arms straight whereas elevating the band above your head, reaching way back to potential. When your shoulders have reached their full vary of movement, return to the beginning place. Transfer at a sluggish and managed tempo in every path. Carry out 5 reps earlier than transferring to the subsequent train.
- Push-Up Plus: Start in a basic push-up place, in your arms and toes together with your arms simply outdoors shoulder-width. Preserve a straight line out of your heels to your neck. Decrease your physique till your chest almost touches the ground. Press upwards beneath management. After locking out within the prime place, proceed urgent with straight arms and permit your shoulder blades to spherical forwards, earlier than reversing the method to decrease your physique. Carry out 5 reps earlier than repeating the primary train. Do a complete of three full circuits.
Constructing a Full Chest
Chest exercises don’t should be overly difficult with a half-dozen workouts “attacking” the muscle from each potential angle. Nonetheless, environment friendly chest coaching additionally shouldn’t be overly minimalistic with only one train to coach your complete pec. By sorting by means of the train choices you’ve simply realized, you may design a whole exercise that delivers dimension and energy with out losing time within the health club and with out beating up your physique.
References
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- Marchetti, Paulo & Uchida, Marco C.. (2011). Results of the Pullover Train on the Pectoralis Main and Latissimus Dorsi Muscle mass as Evaluated by EMG. Journal of utilized biomechanics. 27. 380-4. 10.1123/jab.27.4.380.
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- Seiberl W, Hahn D, Energy GA, Fletcher JR, Siebert T. Editorial: The Stretch-Shortening Cycle of Lively Muscle and Muscle-Tendon Advanced: What, Why and How It Will increase Muscle Efficiency?. Entrance Physiol. 2021;12:693141. Printed 2021 Could 20. doi:10.3389/fphys.2021.693141
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