guide with pectoral exercises
Having well-developed pecs is an indication of power, many of us start by overemphasizing this area, however, training it in abundance does not mean doing it well. Without a doubt it is one of the most coveted muscle groups on an aesthetic level, especially in men.
In this article we are going to explain how your anatomy is, how you train and the different keys to remove fat from our pectoral muscles and thus avoid having a flaccid chest.
Pectoralis major and pectoralis minor anatomy
The pectoral is a unique muscle that has two parts: the upper (clavicular) and middle and lower (sternocostal) areas. They are known as pectoralis major and pectoralis minor.
From an aesthetic point of view, the pectoralis major contributes to the thickness of the chest and, although to a lesser extent than the shoulders, viewed from the front, they also participate in the upper width of the "inverted triangle" (ideal shape of the male trunk).
The pectoralis major It is a thick, fan-shaped muscle located in the chest of the body. It constitutes most of the chest muscles and is located under the breast. Beneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. The main functions of the pectoralis major are flexion, adduction, and internal rotation of the humerus. The pectoralis major may be colloquially referred to as pectorals, pectoral muscle, or thoracic muscle because it is the largest and most superficial muscle in the thoracic area.
The pectoralis minor It is a small muscle located between the scapula and the thorax, behind the pectoralis major. Its function is to mobilize the shoulder girdle, it participates in breathing, its retraction or shortening causes syndromes such as that of the front shoulders. It is an important muscle in the shoulder girdle because it helps support the scapula to the chest. It acts in various movements made by the shoulder, the scapula, intervening even during breathing. Having as its main function: to pull the shoulder down and forward, rotate the scapula and raise the medial edge of it away from the ribs.
Men may have elongated or widened chest tissue. This can be frustrating but on many occasions the condition is easily reversible or disappears over time. However, there are certain medical conditions, such as gynecomastia, that produces elongated chest tissue in men. This is usually due to a hormonal imbalance normally caused by an increase in estrogen, a decrease in testosterone or the use of abundant medication. . Gynecomastia can affect men of all ages, from children to adults. If this is your case, you should be guided by a doctor to receive adequate treatment.
Another type of male breast is known as pseudogynecomastia and is caused by excess fat. This is the most common type and is usually seen in obese or overweight men.
In many cases, making some changes in the diet and training routine will be of great help in reducing body fat and excess fat in your chest.
In the case of women, this term is called breast ptosis and is mainly determined by the distance of the nipple and the lower crease of the nipple. Breasts can change shape for different reasons, although the law of gravity is mainly responsible.
How avoid having flabby chest
Many wonder how to eliminate fat from the chest quickly, although there is no immediate formula, we invite you to follow these tips to reduce body fat. With a little constancy you will not take long to see the results and you will have a shot of self-esteem:
1-Reduce excess fat by making changes to your diet:
There is no method to remove fat in one week. What it is about here is to set long-term goals and draw a plan to achieve them. For them you will have to eliminate some calories from your diet. You need this calorie deficit to lose weight and decrease excess fat in your chest area. Suppressing around 500 to 700 calories a day will generally result in a loss of 0.5 to 1 kilo a week. Avoid carbohydrate consumption, increase your protein intake, eat plenty of vegetables, avoid junk food, alcohol and drink plenty of water as much as possible.
2-Train the upper body and chest
No weights, dumbbells, at home ... There are many exercises for pecs that you can do at home, in the gym or outdoors.
Taking into account the subdivision between the fibers that form the three fundamental parts of the pectoralis major, we can distinguish three different modes of execution in strengthening-hypertrophy training, respecting:
If we want to develop the upper part of the pectoralis major, we have to put more emphasis on the work of the clavicular portion, with basic exercises and complementary exercises in the position of the trunk inclined at 30 ° / 45 ° / 60 ° max.
On the contrary, if we want to develop the abdominal part and then the lower chest band, we will perform the exercise with the torso declined.
To work the central core Perform the exercise with your torso completely horizontal or vertical, depending on the direction of resistance.
Let's see what are the best exercises to define pecs:
Exercises with weight for pecs
Many confirm the suspicion that better hypertrophic benefits are obtained by working with weights instead of machines. It is important to know that giving volume, definition and symmetry to this muscular area is not easy and that is why it is very important to choose the right training routine.
Here are some of the exercises to work pectoral with weight:
Dumbbell bench press (or barbell)
The bench press is a very popular exercise in fitness because of the wide variety of muscle groups it touches. It is usually done with a bar or dumbbell, but in both cases it must be said that it is usually done wrong.
The starting position does not require the lifting of the feet or the spine except in the case of professional competition. It is best to adopt the position of the 5 supports: two feet, glutes, upper back and head.
The position of the elbows with respect to the trunk is also important. Ideally, they should be at 45 degrees and avoid the right angle that would involve too much shoulder work.
The feet should be in contact with the ground and placed slightly backwards and at a slightly open angle. During the movement the feet will push down and help you to perform the bench press more easily.
Regarding the grip in the case of the bench press with bar: when more closed, more travel. The normal thing is to use the width of the shoulders or slightly superior. And, also very important, do not forget to wrap your thumb around the bar to prevent the bar from slipping out of your hands. You can do it with a distance between the hands of 60-70 centimeters. A more open grip makes the bar less distance and elbows are stretched earlier, reducing the work of the triceps and putting more emphasis on pecs and deltoids. A closed grip works the triceps more
In addition, during the movement you should avoid relaxing the body and contracting legs, glutes, abdomen and back. Before raising the bar you must take air.
The shoulders should remain back and down throughout the exercise.
When doing bench press, we do not recommend using the clips to fix the discs. If you look too tight you can always tilt the bar and make the weight drop to the ground.
Add that on the descents and in the case of the bar bench press, it should touch the chest, but not excessively or rebounding.
If it is the first time you do the exercise we recommend starting with the bar without weights, this way you can focus on the movement and it will make you improve more quickly and above all you will gain in security.
Incline bench press with barbell or dumbbell
It is one of the most complete exercises to work pecs because you will also work arms and shoulders, which will allow you to develop anterior deltoids, triceps and pectoralis major.
To do this you need an incline bench (30-60 degrees) and a bar or dumbbell. You get into a sitting position on the bench, with feet supported and legs flexed.
With the dumbbells in your hands, raise your arms straight up from your shoulders. From this position, with the elbows at almost 90 degrees to the trunk, perform push-ups up to shoulder height.
You can perform 8-10 repetitions in 3 or 4 sets.
They are very popular chest exercises, to correctly perform the dumbbell openings we must lie down on a flat bench with a dumbbell in each hand resting on the upper part of the quadriceps.
Next we will help each other with the legs to lift the dumbbells, one by one so that you can hold them at shoulder width with the palms of the hands facing each other. Lift the dumbbells up and stop us just before locking your elbows.
We will do a flexion in the elbows to avoid stress on the biceps tendon, we will lower the arms on both sides making a wide arch until we do a stretch on the chest.
While doing the exercise the arms should remain immobile since the movement should only be performed with the shoulder joints.
To finish we will return the arms back to the starting position, squeezing the chest muscles.
Pectorals can also be developed with other exercises, such as pulley openings or with the contracting machine or pec-dec.
Weightless chest exercises
If you do not want to use machines or weight when strengthening or working your pecs, then you can do arm bottoms, push-ups or push-ups, but also parallel funds.
Push-ups or push ups
A pushup is a common calisthenics exercise that begins from the prone position. By raising and lowering the body with the arms, the push-ups exercise the pectoral, triceps, and anterior deltoid muscles.
Push-ups are a push-up exercise that requires not only strength, but also stability. To perform them correctly you must descend until you touch the ground with your chest, although the usual thing is to leave a few centimeters so as not to negatively influence your shoulders. In addition you must:
Descend until shoulder is below elbows. The distance of the support of your hands should be 1.5 with respect to the width of your shoulders.
If you are a beginner in bottoms you can do push-ups with incline, resting your hands on a bench and even for less intensity you could put your knees on the floor.
As additional advice we will tell you that it is very important to have a strong core to perform push-ups correctly, we recommend incorporating abdominal exercises into your training routine to make it more complete.
If you want to raise the level of difficulty you could do push-ups in suspension with the help of a TRX. You can also add an elastic band to increase the resistance of the movement.
Parallel bottoms (dips)
Parallel bottoms also known as Dips is one of the best exercises for training and creating muscle mass in the upper body. You will work directly, the triceps, the pectoral and the anterior deltoid.
To perform them you will only need two parallel fixed bars. Remember to warm up and stretch your shoulders and work with the correct position: keep your feet together, contract your abs and glutes to give stability to the body and begin to descend to the shoulder. Do 10-12 repetitions for 3 or 4 sets.
The use of ballast is very useful to increase the intensity of work.
Dear runners, these are some basic tips to have your pecs well developed. Follow these tips for the beneficial effects it can have on your sports health. And above all, flee from all those tips that guarantee immediate and miraculous changes.