Fitness, bibs: how, when and why to train them

All the tips on how to properly develop these muscles, essential for ensuring harmonious movements and greater body well-being

The pectoral muscles are those that, according to the aesthetic parameters of our time, make men more virile and women more fascinating. But it is not just a question of image. The pectoral muscles, together with the back, lumbar and abdominal muscles, are also defined as postural muscles, in other words, muscles that allow us to assume the most suitable position in space to implement all our functions with the least energy expenditure, both when stationary and when walking. Testosterone cypionate 250 for sale work continuously, for about sixteen hours a day, for this reason, it is essential that he are developed in a harmonious way, so as not to create imbalances in the skeletal structure.

HOW THEY ACT

The plural is motivated by the fact that the Pectoralis major, a very large and equally strong muscle, is divided into three distinct parts, although they fit, crossing each other, on the protuberance of the humerus, placed externally at axillary height: the clavicular part, the sternal-costal part, and the abdominal part. In general, the muscle in all its different components has the task of bringing the arm closer to the body, rotating it inwards when placed above the head, lowering it and, as happens for example in climbing, raise the trunk. Finally, the pectoral muscles contribute, by dilating the chest, to inspiration.

You can decide to tone the upper, lower or central part of the breastplate more, simply by acting on the inclination of the body. Practically, if we want to develop the upper part we will perform exercises keeping the torso inclined at 30 °, 45 ° or 60 ° at most; if, on the other hand, our goal is to tone the abdominal part, then the lower part of the chest, we will perform the exercises with the declined torso. Finally, to work on the central part of the chest, it will be sufficient to make the movements, keeping the torso completely horizontal or vertical, but always with the arms perpendicular to it.

ADVICE: WHAT TO DO AND WHAT TO AVOID

- In gym work, as in 'do it yourself', it is wrong to focus only on the work of this muscle, as often happens, neglecting everything else. This strategy, in addition to not safeguarding joints and posture, can lead to the classic 'turkey' appearance, to be clear, huge chest and very thin lower limbs, or, even worse, to the 'gorilla' appearance, with an equally exaggerated chest, but with more shoulders all curved forward. How can this be avoided? The mistakes in the gym, if you are not followed by an instructor who knows what he is doing, or at home, when you train independently are many. The most usual one consists, in the moment in which the bench presses are carried out (the exercise number one for this muscular area), in lifting the shoulders forward, thus deluding himself into having more strength to end the exercise. In reality, this advancement does nothing but create a kyphotic attitude of the shoulders, releasing the pectoral muscle and overloading only the shoulder muscles. There are also many who use only the barbells. Wrong for a simple reason: with this tool, since the position of the upper limbs and hands is always the same, the adduction function is very limited, causing triceps and anterior deltoids to intervene above all. Better to practice, as long as the loads do not become excessive, with the dumbbells, which give the possibility to carry out the bench presses at any degree of inclination, thus allowing maximum adduction and contraction. In reality, this advancement does nothing but create a kyphotic attitude of the shoulders, releasing the pectoral muscle and overloading only the shoulder muscles.

There are also many who use only the barbells. Wrong for a simple reason: with this tool, since the position of the upper limbs and hands is always the same, the adduction function is very limited, causing triceps and anterior deltoids to intervene above all. Better to practice, as long as the loads do not become excessive, with the dumbbells, which give the possibility to carry out the bench presses at any degree of inclination, thus allowing maximum adduction and contraction. In reality, this advancement does nothing but create a kyphotic attitude of the shoulders, releasing the pectoral muscle and overloading only the shoulder muscles. There are also many who use only the barbells. Wrong for a simple reason: with this tool, since the position of the upper limbs and hands is always the same, the adduction function is very limited, causing triceps and anterior deltoids to intervene above all. Better to practice, as long as the loads do not become excessive, with the dumbbells, which give the possibility to carry out the bench presses at any degree of inclination, thus allowing maximum adduction and contraction. There are also many who use only the barbells.

Wrong for a simple reason: with this tool, since the position of the upper limbs and hands is always the same, the adduction function is very limited, causing triceps and anterior deltoids to intervene above all. Better to practice, as long as the loads do not become excessive, with the dumbbells, which give the possibility to carry out the bench presses at any degree of inclination, thus allowing maximum adduction and contraction. There are also many who use only the barbells. Wrong for a simple reason: with this tool, since the position of the upper limbs and hands is always the same, the adduction function is very limited, causing triceps and anterior deltoids to intervene above all. Better to practice, as long as the loads do not become excessive, with the dumbbells, which give the possibility to carry out the bench presses at any degree of inclination, thus allowing maximum adduction and contraction.

THE BEST EXERCISES

To tone and strengthen the pectoral muscles there are two main exercises: the stretches, in which you have to lie on your back on a bench and push the load upwards, and the crosses, in which from the same position you will bring your arms from the outside inwards, taking care to always keep the elbow slightly bent. Perform these exercises by varying the angles, so as to harmoniously develop all the fibers that make up this muscle. For a correct execution, it is essential that by lying down, join the shoulder blades and keep the shoulders well supported on the bench for the duration of the movement. Furthermore, while in the positive phase, you must express maximum power, in the negative phase the movement must be slow and controlled. The classic push-ups on the arms are also useful (they also involve triceps, abdominals, and shoulders), which you can make more challenging if performed with hands on the ground and feet on a rise or on a Swiss ball. The body must rest only on the toes and the arms must be kept perpendicular to the floor. You inhale going down with your chest and exhale going up.