2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
Strong chest muscles are essential for the performance of daily activities. It is important to you train your pectoral muscles, as well as any other muscle group. One of the most common and effective exercises for chest muscles is the thoracic press.
An inclined or flat press is more a matter of preference, what your personal goals are, and what you are trying to achieve. To increase your results, do both types of chest presses, as they both treat the same muscles, but in different ways.
Flat press
The pectoralis major muscle is a large and strong fan-shaped muscle. It occupies a major part of the pectoral muscles. In the flat press, it is evenly tense, which makes this exercise better for its overall development. With this type of press, the movement is much more natural, but still has some disadvantages.
Professional bodybuilders say they don't even include a flat press in their routine because they think it puts too much strain on the shoulder muscles for exercise to be effective. Most shoulder injuries are the result of too much strain on a flat press. Also, the angle of the flat press puts the tendons of the pectoralis major muscle in a vulnerable position.
As with any type of press, you really need to warm up your chest and shoulders properly using resistance and stretching straps. With flat presses, you need to make sure you have full shoulder mobility and shoulder stability to reduce the chance of injury.
If you feel any discomfort at all during flat presses, you should consider an inclined press or use dumbbells instead of a lever.
Inclined press
Lie on an inclined bench at an angle between 15 and 30 degrees. Anything higher than 30 degrees puts a strain on the shoulders. The grip should be shoulder-width apart, where the elbows make an angle of 90 degrees. Wrap your fingers around the lever with your palms facing forward. Lift the lever up from a stand and hold it with your hands locked. As you inhale, slowly and in a controlled manner remove an inch from your chest until your arms are at a 45-degree angle, set aside. Do 12 reps.
Ultimately, it's a matter of preference and what your goals are. With so much exercises to strengthen the chest muscles, breast press, whatever it is, will be effective.
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