Abstract
The good weather is coming, beach days are coming and, if you want to show off your torso, you have to tone your muscles. Whether you are a man or a woman, breasts or pectorals are also indicators that we are in shape, that our body is toned and, above all, healthy. So, if you are interested, we are going to give you a push to work this area. The only thing you have to put on your part is desire, dedication and effort. And, very important, follow the advice of the specialists we have consulted.
To get the most out of your workout, it is important to know the muscles to be worked. This will allow you to apply the right exercises and, therefore, meet your goal, say fitness experts.
The pectoralis major and the pectoralis minor form the so-called pectoralis musculature. The pectoralis major is the largest and strongest. It is fan-shaped and is divided into two parts: the sternocostal area, called the "lower pectoral", which originates along the sternum towards the shoulder; and the clavicular area, also called the "upper pectoral", which originates from the clavicle towards the shoulder.
The pectoralis musculature is predominantly used to move and control the arm by pulling the humerus to perform vertical, horizontal and rotational movements of the arm. In other words, its main action is simple movements, such as pushing in different directions, for example.
The pectoral exercise par excellence
How to do it?
The press is one of the most used exercises for pectoral development. It is a simple movement but different aspects must be taken into account when doing it.
To perform the scapular retraction, the two scapulae should be kept as close as possible to each other: you will be able to release tension in the shoulders and use the pectoral as the main musculature. He also advises using different planes: "we can place ourselves on the bench in different positions (flat-tilt-squat); this will add differences in terms of the musculature involved," the technician points out. It is also important to change exercises, as our neuromuscular system adapts to repeated stimuli, causing a phase of non-improvement.
Exercises for a pectoralis of steel
There are several exercises for your chest routine. And you can do them at home, at the gym, on a bench, with dumbbells, barbells, water bottles, on the wall... Expert trainers suggest some exercises and how to get the best out of them:
Push-ups ('Push up').
Push-ups with wall support
Push-ups with knees supported
Push-ups with clapping
Incline bench press with dumbbells
Barbell Bench Press
High pulley crossovers
Autor: ADMINISTRADOR
June 30, 2023
