In this article we try to dispel the myths of the bib: in particular, we see how the external and internal bib are real legends and it is not possible to increase one area rather than another.
Breastplate exterior and interior
Grand breastplate: There are no parts that really have priority in building a good chest, but often building the clavicular part is more difficult, the axillary part often comes out almost by itself. That is why many then concentrate and give absolute priority to the so-called » high chest «. Then there are other factors in the growth. If you have arms and collarbones of a comparable length you will have a balanced construction automatically, but we can say that it is a fairly rare and fortunate situation. In practice, in fact, there are people who grow to the sound of a flat barbell bench, others who need winstrol injection.The gym people in reality almost always fall into two large families: people with long clavicle and medium-length arms and people with very short clavicle and very long and tapered arms.
Not for fiber phenotype but for mechanical efficiency these people always take two totally opposite ways as soon as they train: the boys with long clavicles and wide chest push very hard on the arms and shoulders and will put a lot of meat in those areas, the chest will tend to develop very little and only in the external axillary region; the second category of boys, on the other hand, will tend to develop beautiful chest and shoulders, but it will be a beastly effort to take centimeters on the arms, especially the triceps which will be very flat. How can the rules of a game that seems totally determined be subverted?
We repeat a concept mentioned before: the type of fiber has little to do with the development of your pectoral muscles, the problem is mechanical.
Of course, if we did a biopsy of your breastplate back we would notice that it has slow rather than fast fibers, but this is not the cause, it is only a consequence. Carve this concept in stone: your bib is not sufficiently stimulated by the central nervous system, there are not enough nerve impulses, electric current (we simplify it as much as possible), if this thing will not change then the bib will not be forced to change and grow. Laboratory experiments with guinea pigs have already shown how a muscle whose nerve is exchanged for another muscle with higher nerve discharge capacity grows dramatically compared to its original size. Let’s turbo those dormant beams and give them the alarm clock with massive doses of nerve stimulation or use a specialization.
The split in the center:
I have heard many boys talk about wanting to see the central slit of the chest accentuated, that furrow on the sternum that divides the breastplate in the center. Aesthetically, a well-separated chest makes its appearance but it is not possible to work in a sectoral way. In other words, it is possible to have an accentuated gap only when the entire breastplate is well developed, high and cushioned.
The pectoralis a fan-shaped muscle. This notion is absolutely important to understand why it is a myth to train the external and internal breastplate. The pectoralis major starts more or less from the internal two-thirds of the edge of the clavicle, from the sternum throughout and from the cartilage of the first six vertebrae. We now understand what it means to be fan-shaped.
Not only that: if we observe how the contraction occurs we can see how the muscle fibers contract from the beginning to the end. In other words, the fiber contracts throughout its length without the possibility of contracting only in some areas. From this physiological evidence, it now becomes clear that it is not possible to speak of internal and external stimulation of the breastplate.
Internal pectoral exercises
Division in the arrangement of fibers
If the front part of the chest is dominated by the pectoralis major, a further distinction can be made in the arrangement of the fibers:
We can distinguish the upper bundles, the so-called «high chest» extremely important for making a nice «swollen» chest appear, the medial or sternal bundles and the lower bundles.
Each of these portions has its own specific functions, and if they are well trained, they are the ones that give the chest a good appearance, make the gap appear and well-trained on the outside and inside.
The upper bundles flex the arm up to about 120 ° and bring the humerus closer to the sternum
The medial beams adduce the arm
The lower beams adduce the arm on the frontal plane bringing the arm towards the side
The best exercises to train the chest are therefore all the stretches and pushes, the crosses to the cables or with the dumbbells (as we have seen bringing the hands to different heights to recruit and stimulate the different bundles more) the dips at the parallels with different inclinations of the bust.
What makes the difference is the trajectory and the variations also to the classic flat bench that can be applied to change the angle of action of the pectoral muscle. It is profitable to work on each plane, therefore the stretches can be done horizontally, inclined or declined downwards and the dumbbells/barbell are brought to different heights on the chest, within the limits of shoulder mobility (see the guillotine bench). Adductions, according to the same principle at different heights.
It may happen that during a new workout you will feel pain never had in some areas creating the illusion of having specifically trained that area. In reality, as we saw in the DOMS article, pain is not synonymous with growth. His perceptions in some areas rather than in others is due to the execution of trajectories never tried before or little solicited, or to a sudden increase in some variables of training. Furthermore, the sensation of pain is never uniform.
It is very rare to have pain in the deltoids, it is very easy to have them in the chest or legs. It is a receptor condition. The more pain receptors there are, the more likely you are to get hurt after training. However, as repeatedly stated, it is not necessary to feel bad in the following days in order to say that you have trained well.
The desire to selectively train the external and internal bib must leave room for the need to grow a large bib. It is not wrong to divide the breastplate according to the arrangement of the fibers, in the high chest and low chest, or even better, clavicular, sternal and lower bundles. All contribute to the full and harmonious development of the chest but it is never possible to divide the chest into an external and internal area or to train only the central gap.