Edited by Dr. Michele Muglia
Stubborn chest
Have you been in a stalemate for several months? Don't your bibs want to grow? Change your strategy !! Most of the time, in bodybuilding, it is useless to be stubborn trying to improve on the program you are doing, but it is necessary to drastically disrupt the training! Below I will propose a very effective tactic.
Usually the session for the pectorals opens with a compound exercise (such as the bench press), and then continues with more and more specific exercises (such as crosses on the bench), and it is necessary to confirm that it is absolutely correct to use this system but in the aforementioned cases one of the best techniques is to reverse! In other words, I propose to change the order of the exercises: starting from the isolation exercises to then arrive at the multi-joint. The purpose of this strategy is to pre-strain the pectoral muscles with isolation exercises to ensure that they yield before the auxiliary muscles that are heavily involved in multi-joint exercises such as stretches. We will therefore start with isolation exercises that stimulate only the pectorals and then continue with stretching exercises with multiple angles in order to stimulate them as much as possible. With this program we try to "exhaust" the pectorals stimulating as many muscle fibers as possible!
Training and exercises
Here is a typical training plan:
1) CROSSES ON FLAT WITH DUMBLERS (1 warm-up set + 4 sets of 10-12 reps.) Preparation: Lie on your back on the flat bench holding two dumbbells so that your palms are facing each other. Extend your arms but keeping the elbows slightly flexed Execution: Open your arms keeping the elbows flexed and go down to shoulder height. By contracting the pectorals, bring the dumbbells back to the starting position, always following an arched trajectory.
2) STRETCHES ON THE MULTIPOWER INCLINE (4 sets of 8-10 rep.) Preparation: Incline the back of the bench to 30 ° and lie on your back on it. Adjust the bar so that it just touches the upper chest in the lower position. Grab the barbell with a grip slightly wider than your shoulders. Execution: Unhook the bar and slowly lower it until it touches your chest. Raise the bar by extending your arms upward and start over.
3) BENCH PRESS (3 sets of 6-8 reps) Preparation: Lie on your back on the bench, grab the bar with a rather wide grip, press your back onto the bench and plant your feet firmly on the ground. Execution: Lower the bar to the chest and without bouncing lift the load with force by extending the arms upwards without locking the elbows and start again.
See also: Exercise for the pecs
Exercises for steel pecs
Breast gymnastics
