Rutina de pectorales
Chest Routine
Hello, my #Hive and #SWC people!
I send a big hello to all the athletes who practice calisthenics for a living. Today I'm bringing you a powerful routine that will help you blast those pecs. I recommend it to anyone working on increasing chest strength and endurance.
This routine is designed to focus directly on the chest muscles with variations that activate different areas.
We start with a basic but effective combination: regular push-ups and biceps curls. First, we do 20 repetitions of regular push-ups, well defined, with control on the way down and explosiveness on the way up. We rest for 20 seconds and move on to biceps curls, focusing on maintaining good form and activating the pectoral muscles.
I repeat this sequence three times, with a three-minute rest between rounds.
Then we move on to a more intense second part: archer push-ups and prone push-ups.
For archer push-ups, we do 30 total reps, dividing 15 per arm (15 to the right and 15 to the left), feeling the unilateral work well. After a 40-second rest, we move on to prone push-ups, doing 20 reps with solid posture and impeccable technique. I repeat this second set four times, resting for four minutes between each set. This type of training is excellent for developing strength, endurance, and control in the chest.
I thank you for taking the time to read my post, I hope you like it and follow me for more.
✅Contenido original del autor.
✅Imágenes y videos tomados con mi teléfono Tecno spark go 20c.
✅Editor de foto: Canva.
✅Traductor: Deepl (Versión gratuita)
! [English Version]
✅Original content by the author.
✅ Images and videos taken with my Tecno spark go 20c.
✅ editor: Canva.
✅: Deepl (Free version)