Breast training

By Dr. Michele Muglia

Stubborn chest

Have you been stalled for several months? Don't your bibs want to know about growing up? Change strategy !! Most of the time, in bodybuilding, it is useless to be stubborn trying to improve on the program you are doing, but you need to drastically upset your training! Below I will propose you a very effective tactic.

Usually the bib session opens with a compound exercise (like the bench press), and then continues with increasingly specific exercises (such as bench crosses), and it is important to confirm that it is absolutely correct to use this system but in the above cases one of the best techniques is to reverse! I propose, in other words, to change the order of the exercises: that is, starting with the isolation exercises and then the multi-joint exercises. The purpose of this strategy is to pre-fatigue the pectoral muscles with isolation exercises to ensure that they yield before the auxiliary muscles that are heavily involved in multiarticular exercises such as distension. We will then start with the isolation exercises that only stimulate the pectorals and then continue with distension exercises with multiple angles in order to stimulate them as much as possible. With this program we try to "exhaust" the pectorals by stimulating the greatest number of muscle fibers possible!

Training and exercises

Here is a typical training scheme:

1) CROSSES ON FLAT WITH HANDLEBARS (1 set of heating + 4 sets of 10-12 rips) Preparation: Lie on your back on the flat bench holding two dumbbells so that your palms are facing each other. Extend your arms but keep your elbows slightly flexed. Execution: Open the arms keeping the elbows flexed and go down to shoulder height. Contracting the pectoral ones bring the dumbbells back to the starting position always following an arc trajectory.

2) TILTING ON THE INCLINED MULTIPOWER (4 sets of 8-10 items) Preparation: Tilt the back of the bench to 30 ° and lie on your back on it. Adjust the bar so that it touches the upper part of the chest in the lower position. Grab the barbell with a slightly wider grip than the shoulders. Execution: Unhook the bar and lower it slowly until it touches the chest. Lift the barbell by stretching your arms upwards and start again.

3) BENCH PRESS (3 sets of 6-8 rip.) Preparation: Lie flat on the bench, grab the bar with a rather wide grip, press your back on the bench and plant your feet firmly on the ground. Execution: Lower the bar to the chest and without springing lift the load forcefully stretching the arms upwards without blocking the elbows and start over.

See also: Exercise for re pectoral wings