Great attention, both when speaking of men
and women, is directed towards the bibs. One of those
muscles that, after doing the push-ups, give
greater satisfaction. In the gym, there are many
tools that can be used to strengthen this muscle, but even at home,
there are some chest exercises that you can
follow. Let’s see how you can train this muscle, following a simple
training program for him and her.
The exercise to follow is a real
cult. Let’s talk about boldenone undecylenate
(equipose). Push-ups are exercises that allow you to train not
only your pectoral muscles but also your triceps and anterior
deltoid. Furthermore, since there are different variations in
intensity and difficulty, they can be performed by both men and
1 — Pectoral exercises: classic
You have to place your toes on the ground, keeping
them close or slightly open to help balance.
Place your hands on the ground at chest level and
slowly descend with your body towards the ground, almost touching
the mat with your chin.
The descent phase must always be
slower than the ascent phase, in this way
you make the most of the exercise’s potential. Remember to keep
your abdomen turned and avoid arching your back.
Warning: in case of joint discomfort
or other acute pain, stop immediately and be guided by a personal
trainer in the execution.
2 — Pectoral exercises: knee
flexion on the ground
A simplified variant of the classic folds. The
position and the exercise are in fact the same as the previous
exercise, with the difference that in this case, the knees are
resting on the ground.
In this way the effort during the exercise will be
less, for this reason, it is a variant particularly suitable for
those who approach the world of bending for the first
3 — Pectoral exercises: push-up
with tight hands
These are identical in movement to the previous ones
but differ in the position of the hands.
In the classic push-ups, you have to keep your hands
wide at chest height, while in this case, you have to bring them
closer, keeping them, as the name of the exercise says, more
Also, in this case, you will have to pay attention to
keep the body straight and to control the descent phase.
4 — Pectoral exercises: raised
This is a more difficult exercise,
suitable for already trained people. You have to get a chair, a
stool or use a step.
Place your feet on the rise you have decided to use,
keeping your hands on the ground.
In this case, the inclination will lead you to strain
the pectoral muscles and the anterior deltoids more, making the
The execution of the exercise is identical to the
previous ones and here too you will have to pay attention to the
movement and posture of the body.
Pectoral exercises: the
As in all types of physical activities, one should
not exaggerate. During the week, two training sessions for
the bibs are more than enough. Obviously there are
numerous combinations of exercises that you can follow, but here we
are going to explain a simple program for everyone.
After a warm-up phase, necessary to
avoid joint problems, you can start with the actual chest
Start with 4 sets of classic pushups of 8
reps each, interspersing each set with a 90-second
Then move on too tight hand bends, performing 4 sets
of 6-8 repetitions each, always interspersed with 90 seconds of
Now, if your level of preparation
allows you, you can also add a session of raised bends, performing
the usual 4 sets of 6-8 repetitions, interspersed with 90 seconds
Once your physical condition has improved and your
bibs start to be stronger, all you have to do is
increase the number of repetitions to do for each series.