Training to have chests like a Marvel superhero according to Harvard
Sculpting the pectorals is quite a challenge. In addition to genetic factors, which define the shape and size of each person's muscles, we must add the body composition itself: the lower the percentage of body fat, the more visible the chest muscles will be, those that will need to be trained with consistency and dedication. Even Arnold Schwarzenegger himself once spoke about this dichotomy: he knew that genetics had given him good pectorals (not legs, according to him), but he had to work on them to make them look prominent. More about fitness Fitness How to run faster with these 6 tips from a marathon specialist GQ shares the advice of Guillaume Adam, a French athlete specializing in middle-distance races and now a marathoner and trail runner. Being fit Is a desk treadmill better than going for a run? A new range of equipment for home use promises great cardiovascular benefits. But how do experts compare it to traditional jogging? Indeed, from an aesthetic point of view, those who wish to sport the coveted 'inverted triangle' (for some, the ideal shape of the male torso) should train this muscle group, located in the front of the torso, which connects the front of the chest with the bones of the upper arm and shoulder. But there are many other reasons to do so, as science has proven its multiple health benefits, which go beyond appearance. Benefits of training chest 1. Improves posture: A strong chest helps to have a proper posture, since the pectoral muscles work together with the back muscles to maintain the balance and alignment of the body, avoiding slouching and muscle imbalances that cause chronic back and neck pain. 2. Prevents injuries: The chest muscles (pectoralis major and pectoralis minor) allow the shoulders to rotate and move them inward and forward, also stabilising them, which reduces the risk of injury to them. 3. Increases metabolic rate: Any type of strength training contributes to increased muscle mass, which in turn involves greater resting energy expenditure, which helps speed up metabolism and maintain a healthy body weight. 4. Improved functional performance: The pectoral muscles are essential in a variety of everyday movements, such as pushing objects, lifting loads, and performing physical activities. A strong chest improves the ability to perform these tasks effectively and reduce the risk of injuries associated with muscle weakness. 5. Strengthening the cardiovascular system: Exercise that involves the pectoral muscles, such as push-ups or bench presses, raises the heart rate and improves cardiovascular health. In addition, strengthening them helps improve lung capacity by increasing chest expansion during breathing. 6. Slowing bone loss: Weight bearing on the bones of the chest and arms stimulates bone cell activity, which strengthens bones and prevents bone loss. 7. Psychological benefits: Physical exercise improves mood and reduces stress and anxiety. Achieving training goals and feeling physically strong increases self-confidence and promotes an overall feeling of emotional well-being. Strength training for a stronger chest The World Health Organization (WHO) recommends that adults between 18 and 64 years of age perform moderate aerobic physical activities (150 to 300 minutes) or intense aerobic physical activities (75 to 150 minutes) weekly, but also moderate or more intense muscle strengthening activities that exercise all major muscle groups for two or more days a week. Harvard Health Publishing (HHP), the educational division of Harvard Medical School, suggests in a recent publication to start with these chest exercises (three sets of eight to 12 repetitions; one set for beginners): Chest punches: Place an elastic band around your back below your armpits and hold each end at shoulder height. Extend your right arm, keeping control, in a slight diagonal position. Slowly return to the starting position. Repeat with your left arm. Chest press: In an upright position, with your feet shoulder-width apart, place the elastic band as before and extend both arms to the side. ... Press into the floor and straighten your arms to return to the starting position. Squat and throw: Standing upright, with your feet shoulder-width apart and pointing slightly outward, hold a medicine ball in both hands at chest height, with your arms bent. Bend your hips and knees and squat down. Press through your heels to stand back up, and as you do so, throw the ball overhead, then catch it and bring it back up to chest height.