How to catch up on the pectorals with professionnel coach

How to catch up on the pectorals with professionnel coach
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ladies and gentlemen hello welcome to this new article to work or catch up on the pecs there are things you absolutely must understand first of all you have to understand the anatomy of your pecs to see how each muscle is inserted in order to better them better visualize the engaged and better feel them then we move on to biomechanics understand when biomechanics will help you choose the right exercises in order to better target each bundle of your pectorals and finally the posture a good posture is essential to optimize your efforts on each exercise and above all to avoid injuries for today’s session I am with my client marco hello everyone you know you have already seen it in one of my articles this morning I was watching our mails we’ve been working together for a year since September 2019 thank you for being here without further delay we will move on to anatomy pectoral tea the pecs are made up of two pectoralis major muscles and the pectoralis minor the pectoralis minor you do not need to work it at the gym you work it every day without even knowing it for example when you lower your shoulders and when you breathe when I breathe in I swell in the lung but side with these cards and this little muscle intervenes at that time and of course in several other daily movements the pectoralis major lemus which interests us today is composed of four bundles the clavicular bundle the superior stern coastal bundle the inferior sterno postal bundle and the abdominal bundles once again they are not there to do an anatomy class I have previously drawn vulgarly on the pecq de marco so that you can better understand the insertion as we said on the peg we have four bundles the first the clavicular bundle which is attached to your clavicle then it descends to attach itself to the humerus then we have the upper sterno postal bundles the wires are placed at the level of the sternum and also joins your humerus inside your arm then we have the lower coastal spernot bundles which are placed at the level of the sternum but also on the cartilages of the second to the sixth rib is also joined the humerus and finally we have the abdominal bundle which is attached to the cartilage of the 7th rib is also joined the humerus as you can see the bundles of your pectoral go in all directions they are fan-shaped they have different task points m if they all meet almost in the same place at the level of the humerus they each have a different tendon to end on the Most payroll exercises, if not all, also engage the anterior deltoids to understand the biomechanics of your pect. oral in a simple way thanks to movements of your arm we will try to move the two

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insertions away and then bring them closer for the clavicular fibers we will move the two insertions away and there we see that the muscle is stretched even before we have started the exercise and thanks to a horizontal adduction and pledged impulses we are going to bring the two insertions closer together for the higher facts we will also move the two insertions away and we are simply going to bring the two insertions together and finally for the lower part of your pectoral we will also move the two insertions away to come once more to bring them closer to each other line and to finish as I said earlier tp which are in the shape of a fan whatever the movement you are going to make. is the whole of your pectoral that you are going to work but according to the exercises we can target one beam a little more than the other and finally the posture that we are going to see has u during the first exercise session spread on the low pulley the starting position is very important look at the top you have to be well in the center then we said that the muscle must be under tension when we have not yet started the exercise you just have to move forward put your wrist in supination and there you feel that the clavicular threads begin to stretch then the movement can start a little faster peak of euro contraction and you control the watermelon felt you can go back here two super 3 again contracts from meylan quickly and descents is 9 10 11 stay up please 12th repetition and you can see just that the lower beams are less engaged with this exercise in continuous up to twenty thirteen bodies fourteen bodies ah there again 5 with me and one and well 2 how much 3 more of marc rail one and you that we track and all the tastes attention when you poses not to injure one thing that is very important when you want to catch up and here in this case the pectorals is to make the movement in its full amplitude the exercise we have just done it is perfect but if you look at the movement stops there in the middle you just have to do this exercise unilaterally and instead of the movement stops there I can go even more to the side and second very important thing that we do not manage to progress on a muscle it is often difficult to feel it by doing this exo in unilateral I have my left mark which is free it can come to position itself on my clavicular fibers to better establish the connection second exercise develop inclined alter is not there even if I love working with there but we are there to catch up and when it comes to a delay we have to take into account every detail at the inclined bar when we exceed half of the trajectory re we start to feel the deltas and the triceps whereas when we want to catch up the objective is to isolate the musk as much as possible instead of 45 degrees we will put the lobing at 22 degrees to avoid once more focus on the deltoids before starting the exercise we are finally going to talk about the posture a few rules to respect marco first we lock the shoulder blades we serve them it’s very difficult to keep the same position throughout your moment So think about replacing the shoulder blades throughout the series then we inflate and pecs the same think about holding this position throughout your series third rule we enter the navel to activate the transverse the transverse which is a deep muscle that allows your chest to stand up straight and it also protects the lower back and finally fifth rule which is just as important let’s set up please so once you are closer to the legs and support as much as possible on your heels otherwise you will lose your balance and you will engage muscles other than your pectorals in the best cases you will take out your shoulders or other muscles and in the worst cases you can hurt we start the exome case four sets first set wind repeat second 10 3rd 10 with a higher load 4th set we redo 20 reps with the initial load [ __ ] super good that’s your shoulder blades make the navel swell makes you breathe in and out more on your heels the throwing stone still swelling causes that we stalk without very gently super step 2 here are still three had all alone a 2 the last and super perfect if you bring your wrist too close to the pecs you will feel the triceps more than the pectorals third exercise tilted apart always with dumbbells a very important thing that I have already explained to marco there I exert a force against gravity is this force s’ stop there since there I am not under tension so the movement stops there we go there 2 the exercise is relatively more difficult so take loads adapted to your strength the movement must be clean and controlled 5 6 7 springboard against and 3 again it’s good marco sees the super high champions very well m it’s good moment it’s tightening crcr tight it’s perfect as you could see on the first 3 exercises we didn’t more emphasis on the hérault dp the upper part than the lower part it this for several reasons most of the practitioners you were part of it or a delay on the bones of the pecs it is also the most difficult part to develop in doing all the exercises how many to do it is all the pectorals that we have worked with a little more emphasis on the high flow and the upper part fourth exercise spread with the pulley I would have liked to be able to adjust the pulley slightly pl us high than the shoulders but on this hen we can not touch the settings one do not think of approaching the wrists you will engage dlp visualize the forearm which only approaches the forearms you can also rotate the forearm and there you will see the difference by five 6 alas the deltoids which engages them much less spice 3 to seek the back neck also and 4 treiber in the middle your esteem this month peak of contraction do not forget perfect here is when super heaviest the heaviest customer keeps the station of the station of the super one more pause very slowly and leaves on the cozic because for some we are looking for a two three four five six seven eight nine ten in langast still still again still a two three quarters some people still still still as I said throughout the article when you want to catch up on your pecs or other parts of your body it is very important to take into consideration every detail do not try to reproduce what you see in professional body builder or the most muscular person in your room the exercises should be chosen according to your morphotype what I mean by that what when you want to catch up the exercises the techniques the training methods must be specific to your case on this subject how to catch up i am often asked the question should you put heavy loads with repetitions race where you have to work with light and long loads the petition it is about bodybuilding and hypertrophy in a targeted way when you work the harmony the balanced body it is not the load which is important it is not it is not the repetitions that are important it is the load and the repetitions you have to work with relatively heavy loads and an exercise volume that is relatively low. t high what does that mean as you could see during the session with each exercise we did four sets the first of 20 repetitions followed by 10 repetitions 10 repetitions and then we came back to 20 repetitions on the last set rate long months when it comes to catching up and this is a general advice a total of 60 reps per exercise is very interesting instead of doing four faults 15 reps for each set you can very well do 20 reps for the first set 10 and 10 for the second and third series this will allow you to increase your loads and then you born on 20 repetitions on the last series its end sixty two repetitions in all thank you for watching this article I hope it will be useful if you enjoyed it don’t forget to subscribe to the our website so as not to miss other articles of this kind

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