methods of complicating the load in isolated exercises, but their main advantage is not only that they allow you to load the muscle more, but also that they load the desired chest segments. Supination is the turn of the hand towards the face, and pronation is away from the face. For example, you are breeding dumbbells, your hands at the bottom point are in a neutral grip, and when you raise them up, you penetrate the hand, turning it away from you, that is, as if trying to bring your thumbs together. During supination, on the contrary, you try to bring the little fingers together, while in the lower phase the palm may not be in a neutral grip, when the palms look at each other, but in a pronated state. That is, at the bottom point the palms are turned towards the legs, and at the top point towards the face. It is very important to turn the hand by turning the shoulder, and not the elbow joint.

Chest and triceps training is one of the most commonly practiced chest workouts that does not provide any particular benefits to the pectoral muscles during the actual workout, but this method does have a recovery advantage. The bottom line is that during triceps training, the chest also indirectly receives a load, especially during bench presses, and if you combine triceps and chest training, then, accordingly, contractile proteins rest more fully.

Chest and biceps training is also a type of combination of muscle groups, in which the chest gains slightly during the workout itself. Yes, of course, as in the previous case, you combine the training of the chest muscles with the training of a small muscle group, which allows you to concentrate more on the pectoral muscles. This workout is one of the most optimal if you are not a chest specialist, because during the triceps workout, the chest is indirectly involved, which, in fact, is an easy energy-supporting workout for it.

Training the chest and back is already a fairly advanced version of training the pectoral muscles, since it involves combining the muscles of the antagonists. The chest is a pushing muscle group, and the back is a pulling one, but both are large muscle groups, as a result of which it is difficult to fully pump both of them. A huge plus is that during the back workout you stretch the chest. During chest specialization, you can use this workout using supersets, but in this case, the back should be trained with lighter weights.

Training the chest and shoulders is also training the muscles of the antagonists, so with the chest you will train not the front delta, but the middle and back. This workout allows you to pump shoulders in the event that you have nowhere to insert their training, which, in fact, is the plus of such a combination of muscle groups. That is, there are no special pluses, but there are no minuses either. If you need to train your shoulders, and there is nowhere to insert them, then you can use this workout.

Chest and leg training is a very effective chest training scheme, but of course the legs are not the goal here, that is, they are trained only as much as it helps training the pectoral muscles. At the beginning of the workout, you perform light squats at 50% of the working weight for 5 sets of 10 reps, after which you go directly to training the main muscle group. The bottom line is that squats stimulate the production of testosterone, as a result of which further training is much more fun. The only negative is that squats will take you 10 minutes, and the workout must be laid down in 1 hour.

chest workout program

Monday - heavy chest and light legs
Barbell Squat 50% - 5 sets of 10 reps
Incline Press - 4 sets of 10 reps
Incline Dumbbell Press - 5 sets of 12 reps
Dips - 5 sets of 8 reps
Crossover Raise – 4 sets of 15 reps

Tuesday - legs
Barbell Squats – 4 sets of 10 reps
Leg Press - 4 sets of 15 reps
Romanian deadlift - 4 sets of 12 reps

Wednesday - rest

Thursday - triceps and light chest
California bench press - 5 sets of 12 reps
Complex set:
Incline Dumbbell Press - 4 sets of 15 reps
Breeding dumbbells - 4 sets of 15 reps
Superset:
Bench press - 5 sets of 12 reps
Standing French Press - 5 sets of 12 reps

Friday - back and biceps
Bent Over Row – 5 sets of 10 reps
Wide grip pull-ups - 4 max sets
Dumbbell Row – 3 sets of 12 reps
Lower Pulldown – 4 sets of 12 reps
Superset:
Hammers - 5 sets of 12 reps
Alternate curls with dumbbells - 5 sets of 12 reps

Two days of rest and then the program is repeated again. It is very important to perform all exercises on the chest within the amplitude, that is, without extending the elbows completely so that the load does not go from the pectoral muscles to the triceps and elbows. In general, for a better muscle feeling, you should imagine that your hands end in the elbows and mentally squeeze out not the barbell, but the elbows. Try, experiment, the road will be mastered by the walking one!