Pectoral muscles are the favorite muscles of most men in gyms; they are certainly the most indicative and the most relevant and exciting to train for the new bodybuilder. But how is the pectoral muscle composed?
We need to divide breastplate high (adduction and intra rotation functions) e low breastplate (horizontal adduction and shoulder flexion).
Thanks to the knowledge of these functions, we are able to understand which are the best exercises for this muscle:
Index
DISTENSIONS ON A FLAT BENCH
This is perhaps the most popular exercise; it involves not only pectoral muscles, but also the shoulders so it is an excellent multi-articulatory exercise.
INCLINED BENCH
Same movement as the stretches, but performed on an inclined bench to pay more attention to the upper part of the chest.
THRUST WITH HANDLEBARS
Recommended for those with joint problems as it allows a more natural movement of the shoulders.
CROSSES WITH HANDLEBARS
This exercise allows you to do a very wide relaxation of the pectoral muscles and is used to train the internal fibers of the chest.
FOLDS ON THE ARMS
Useful free body exercise, a bit underestimated in gyms.
BREAST DIPS
Not to be confused with dips for the triceps, this exercise allows you to train your chest especially in the lower part by lifting your body to the parallel bars.
Chest exercises are very often risky accident for the shoulders, in particular for the rotator cuff; It is important to give the right amount of time to learning the correct techniques to lower the risk of getting hurt. The scapular position must be maintained correctly throughout the movement; you absolutely must not push your shoulders forward.
LACK OF BREASTPLATES: HOW TO TRAIN THEM?
Let's see together a specific circuit for this muscle district consisting of 3 weekly workouts on alternate days with focus on quality and different stimuli at each session:
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1st WORKOUT
Mechanical stimulus for the muscle to damage it and stimulate the following compensation; medium-high loads and long recovery times. The best exercises in this phase are heavy dumbbell stretches, push-ups and parallel dips with overload.
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2st WORKOUT
In this session, the aim is to produce a lot of lactic acid to obtain a good pump and iron the band. Low loads, short recovery times, stripping, super series and continuous voltage executions; exercises for this workout: wide ring bends, stretches and crosses with dumbbells.
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3st WORKOUT
In this last session the goal is to develop a high tension; to do this you will perform an average rep range (8-10) and exercises that keep the tension constant and at the same time allow you to use adequate loads with medium recoveries. The exercises for this workout are stretches on an inclined or flat bench with dumbbells and an inclined chest press.
This cycle can last from 3 to 8 weeks, then it is good to insert a discharge period and wait a minimum month and a half to start it again. The secret to getting results is simple: increase your training parameters and match the right mix of stimulus-supply-recovery.
And how do you train your bibs? How many times a week?