fitness

The best bib exercise

Edited by Roberto Rillo - Book Author: Calisthenics BodyBuilding

The world of body building from empirical activity and handed down orally, has today become a sort of showcase between "illustrious titled" (multi-graduate instructors, doctors in physical education, doctors with various specializations) where to exhibit the most academic treatment possible, to speak instead of problems that with little, but right knowledge, could be effectively explained to everyone. Moreover, the stated premises often do not follow a coherent practical application. The example par excellence of this academic method is the development of the pectoral muscles.

We start by criticizing the weider method (now a body building scapegoat!) Which involved four exercises for chest training: flat bench, inclined bench, sloped bench and crosses on the cables. Then the anatomical structure of the muscle and its functionality are analyzed. Finally the revolutionary practical applications arrive: cards made up of crosses and extensions on a flat and inclined bench, more parallel (total five exercises!) Or flat bench with a wide handle and inclined bench with a narrow handle, or a non-flat and not inclined bench, but slightly raised!

Let us then take stock of the situation.

The pectoral muscles consist of the pectoralis major and the small pectoralis. The first, more voluminous and extended, consists of three bundles that originate from the sternum, the clavicle and the sheath of the abdominal rectum. All three come together in a single tendon that sticks to the humerus. The small pectoral instead is hidden under the large pectoral originates from the anterior chest wall and is inserted into the scapula. This anatomy, now we see the functionality. The main function of the pectoralis major is to medially add the humerus to the torso, while the small pectoral enters into action with the humerus close to the trunk, lowering the shoulders. And now the practice: if the above is true, what could be the best way to make these bibs work?

Not doing stretches on a flat bench! Sounds like a blasphemy, but that's it.

In the bench press, the humerus performs a partial adduction, therefore the pectoral works for less than half of its ROM (range of motion) and the small pectoral, unless you bring the elbows close to the bust, works very little. If we change the handle on the barbell, a wide or narrow grip, it can increase the stretching in the first case and the final contraction in the second, but the ROM of the humerus remains partial. Regardless of the result of any electromyography, which measures only the electrical peak of the stimulus, but not the amount of work, with a reduced ROM, the amount of work will always be low. If, on the other hand, the person doing the distension on a flat bench, has his anterior shoulders or flat chest, the ROM decreases further. When the body builders of the past, performed several series of flat bench with different grips, from very wide to very narrow, they tried to do something right: to involve the adduction of the humerus on the bust adding more partial partial ranges !!

Let's talk about dumbbell crosses. This exercise theoretically appears to be decisive with respect to the bench, but in practice it too has its limits. The ROM is large, the humerus performs complete adduction on the torso, but the load is exercised for just under three quarters of the entire movement. The dumbbells, in fact, as they rise, "decrease in weight" to discharge themselves completely on the joints once they reach the perpendicular with the ground. You can work around this by running the crosses on the cables. In fact, this variant puts the pectorals under strain, for the whole arc of the movement, including the final contraction, which is completely missing in the bench and in the crosses with dumbbells. The problem, however, lies in the fact that, due to the disadvantageous lever, weakness points (wrist, elbow) are created which reduce the usable load.

And now after this necessary introduction, I will show you the best exercise for bibs: find it at the callisthenic section of this site!

Thing!!?? In the end a simple free-body exercise? No barbell, benches, cables? I told you that things can be simple and effective, and here you are served.

The callisthenic of which I speak is the one-armed push up on a rise.

In this exercise, the bib number is:

  • worked in its complete anatomical range;
  • with a constant load voltage over the entire range of the movement;
  • eliminating the problems related to anterior shoulders or flat chest;
  • with an explosive movement in the positive phase (otherwise it is raised with difficulty);
  • use of the myotactic reflex;
  • taking advantage of a limb at a time (better activation of muscle receptors with deeper contraction);
  • with a slowed movement in the negative phase (otherwise we "squash" on the ground);
  • with a heavy load (your body weight);
  • with an even heavier load (increasing the height of the rise);
  • with an incredibly heavy load (placing your feet also on a rise);

That's all: anatomy, functionality-biomechanics and practice. The rest is work for the bold, good training

See also: Breast Training