Aesthetics of the Face and Head
Aesthetics of the nose
Aesthetics of the Labra
Aesthetics of the Machile Chest
Breast Aesthetics
Aesthetics of the Abdomen
Aesthetics of the legs
it can do a lot for the male chest, both in thickness and in width.
On the sagittal plane (ie seen in profile) the male figure gains thickness, with a broad thorax, through the development of the pectoral large, small pectoral, large dentate; to a lesser extent, the great dorsal and the great round. The postural postural attitude of the humerus gained with the anticiphotic shortening of the posterior bundles of the deltoid, teres minor and infraspinatus contributes. The shortening and tone are obtained with extra-rotation work of the humerus.
Instead, on the frontal plane (seen from the front) the male figure gains width mainly through the development in this direction of the great dorsal and the great rotunda, but also of the great pectoral and deltoids.
they are different and act equally differently. Below we will mention those which, in theory, should help to emphasize the image of width and thickness of the chest.Pullover with handlebar or with barbell
The movement of the pullover fully manifests its benefits if performed at a young age, before calcification of the bone epiphyses occurs (i.e. around 18-20 years). Not everyone is of the opinion that starting weight lifting in adolescence is correct, although fortunately today numerous myths and legends have been dispelled, which is why reinforcement activity in young people is at least tolerated.
The movement of the pullover, acting on the small pectoral and on the large dentate, raises the ribs with a traction action that continues even during the days of recovery; there should also be a significant stimulation of the clavicular bundles of the pectoralis major. For comparison, this is a similar effect to that of dental prostheses (aka braces). For this effect to occur it is important that the series is brought to failure and therefore is performed with maximum intensity and high loads in proportion to one's strength (8-10 repetitions). As already explained in the dedicated articles, it is not necessary to perform many series, as long as they are intense.
Performed with a barbell, thanks to the greater lever arm, the pullover is even more profitable for the objective of widening the chest along the sagittal plane. It is good to inhale deeply in the eccentric phase.
Crosses with Handlebars or Cables
To obtain the benefits of thickening the chest it is good to achieve a "high amplitude - up to a pre-stretch - and an elbow flexion angle of 10-15 °. Breathe in deeply in the negative (eccentric) phase. ample work, with yielding, for 6-8-10 repetitions for a few series (2-3) ensures the tone of the dentate, then again traction on the ribs, in addition of course to the increase in volume of the pectoral.
To make the crosses with a very wide opening in the descending phase, it is necessary to have very flexible humeral insertions of the pectoral grandis. The importance of the initial conditioning phase is therefore crucial: before starting to use large loads, one must gradually increase and have acquired optimal mastery of the execution. It is good to integrate with stretching exercises for the humeral tendon of the pectoralis major.
Note: in general, any exercise for the chest, including medium and tight grip presses, performed with objective hypertrophy, by volumizing the pectoralis major increases the thoracic thickness of the profile; however, this does not mean that they also contribute to its widening, facilitating the wading in width. Sometimes we focus on movements and techniques, neglecting that each of us "is made in his own way", thus responding subjectively to stimuli.
Horizontal pulley, rower with narrow elbows
Performed with the same criteria suggested for hypertrophy, emphasizing the phase of maximum shortening and scapular closure, these two exercises favor the development in depth of the grand rotunda and other muscles useful for this purpose such as the trapezius and posterior deltoid.
on the ground I work with dumbbells-barbells.
Lateral raises and pulls to the chin
The volume development work of the multi-pointed intermediate bundles of the deltoids, with any exercise involving the abduction of the humeri, leads to the enlargement of the thoraco-clavicular portion.
, must be suitable for hypertrophy work; for which a slightly high-calorie diet (+ 10%) compared to maintenance, fats at 25%, proteins no more than 2.2-2.4 g / kg and the remaining carbohydrates. For every 700g of muscle gained, it is best not to consume more than 300g of fat. See other articles tag Arms - Chest - Back
