Inicio Ejercicio Rutina para pectorales en el gym

Rutina para pectorales en el gym

Rutina para aumentar volumen en pecho

Unos pectorales fuertes y tonificados siempre te hacen ver más mejor, y si a eso le sumas que con la edad, puedes perder tono ¡es momento de entrenarlos y poonerte al 100%!

Te presento estos 5 ejercicios que debes incluir en tu rutina para trabajar todas las fibras musculares de los pectorales:

1- Crossover con cable. Trabajas especialmente la “parte más alta” del pectoral mayor. Si flexionas más los codos puedes cargar más peso, porque hay menos esfuerzo (torque) en la articulación.

2- Press de pecho con mancuernas en banca. ¡Es un must! Al hacerlo con mancuernas, aprovecha para tener un rango mayor de movimiento del que te permite una barra. También trabajan los tríceps. Es el rey para trabajar pectoral mayor junto con:

3- Cristos. Ojo, como los brazos son semi-extendidos, hay más estrés en los hombros, por lo que el peso de la mancuerna, debe ser menor. ¡Aprovecha esto para tener un rango de movimiento más amplio!

4- Press de pecho inclinado. Es una variante interesante, porque existe una desventaja mecánica, al estar en una banca inclinada. En esta posición hay más trabajo en hombros (deltoide anterior) y la parte clavicular del pectoral mayor.

5- Press de pecho declinado. Esta es otra posición en la que debes entrenar pecho. En este ejercicio trabaja principalmente la región baja del pectoral mayor; con ayuda de pectoral menor, tríceps braquial y deltoide anterior.

La rutina

Para ganar músculo, puedes hacerlo como:

a) Series únicas: haces un set, descansas 15-30 segundos y pasas al siguiente.

  • 10 – 12 repeticiones de cada ejercicio.

b) Bi-series:

  1. Ya sea que los combines o “bombees” haciendo 20-30 reps del mismo ejercicio con menos peso.
  2. Combina los ejercicios. Mismo número de reps.
  3. Combina el ejercicio con lagartijas (push-ups) de varios tipos.

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