The exercise is the perfect complement to the basic exercises, plus the third and last of our analysis of the pectorals. While the bench press and press upper generally attack the chest (in the press than the upper chest area, strip, turn the bottom), the openings, locate their target in the outermost zone the muscle. After passing through a number of keynote sessions, chest “expand” sideways, adding some inches to your chest.
Flat openings with dumbbells:
The implementation of the exercise, not of great complexity, but will observe a certain rigor in the posture of the body. In a flat bench, what position to adopt is in the supine position (supine, lying on his back, prone, resting the body on chest and belly).
With arms fully extended above your chest with a dumbbell in each hand, arms fall, each to his natural side, stopping the fall, when to feel tension in the peripheral area of the chest (the closest to the armpit).
Once down, trying to overcome the resistance of the dumbbells back together through the arms, at the point where we started the exercise. As in the other exercises, it is not appropriate dumbbells together when they are on top. It is preferable to leave a few inches and back down.
Muscles involved:
This exercise allows optimal muscle isolation, so, well done does not involve anyone else. However, within the chest, the heart of the exercise affects, mainly, to the pectoralis major, and to a lesser extent the pectoralis minor.
Most common errors:
Although not involved other muscles, it is interesting to run it properly to get the most performance. First, avoid arching of the spine. Many coaches are in favor of crossing your legs in the air or rest your feet on a wall, forming a right angle with your legs.
Second, the placement of the arms holding dumbbells, must be slightly bent at the elbows , to prevent tension in them (prevention of tennis elbow) and, once adopted the position, up and down the same way completely rigid. Elbows are bent over the account, will only attack the chest. It is he who returns the dumbbells to the starting point, not the biceps.
Generally, an exercise that will support much weight, so is a fairly noticeable faster in the volume. We could conclude that the flat openings are horizontal replication block crossings, only with free weights. Expand your chest will become the next priority given that the basic exercises and make up your weekly routine.
Unlike the bench press and higher, there is why we do every week. Crossings can be combined with, for example, to attack the same area from different angles. However, it must enter into the routine chest very often. In short, bench press, press top and flat openings will be the backbone of the chest workout. Trinomial is the ideal to acquire the volume and density that your breasts need.