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Entrenamientos de pecho FTM

Megan P.
Many FTMs envision having strong and well-defined upper body muscles to mark their successful transition. This is by no means a necessity, but the concept of engaging upper body workouts has gained popularity among the female to male trans people. Developed chest muscles can benefit trans men prior to upper body surgery by providing a foundation for muscle mass post-surgery. In addition, evidence suggests that a strong upper body will improve recovery from upper body surgery. A stronger upper body does not define a person’s masculinity in any respect. Still, if you are a transmasculine person looking to increase your muscle mass, various innovative fitness regimens could help you achieve your goals. This article is simply a guide to help you implement an appropriate workout routine to strengthen and grow your chest muscles.

Los músculos del pecho

Los tres músculos fundamentales que componen la mayor parte del pecho incluyen:
  • Serrato anterior
  • Pectoral mayor
  • Pectoral menor
Un músculo menos familiar llamado subclavio sirve como músculo accesorio y está principalmente involucrado en la respiración.

El pectoral mayor

This muscle is assisted and supported by many smaller muscles, including the serratus anterior. The subclavius and the anterior and lateral deltoids stabilize the pectoralis major in its contraction during chest exercises like bench press and push-ups. The pectoralis major has two heads; both a clavicular head and a sternocostal head. As one head contracts, the other relaxes. They are therefore referred to as antagonistic. You can observe the clavicular head flexing the humerus (the upper arm bone) by raising your arm to the front. The same muscle is responsible for adducting the humerus inward to the midline of the body as well as rotating the arm. The sternocostal head functions to bring the arms back down from a flexed or forward position. This muscle is also involved in moving the arms in horizontal adduction and rotating the humerus.

El pectoral menor

El trabajo del pectoral menor es estabilizar el omóplato. Lo hace a través de un movimiento denominado protracción del omóplato, donde el pectoral menor tira del omóplato hacia adelante y hacia abajo hasta la caja torácica.

El Serrato Anterior

This muscle implants on the medial border of the shoulder blade and have a kind of sawlike implantation into the first eight ribs. The serratus anterior muscle stabilizes the torso and secures the shoulders during pushing movements in a workout. Many people put a great deal of emphasis on training the major muscles like the pectoralis major in preparation for top surgery or simply to enhance chest muscles. Although this is important, many other crucial muscles in the back, shoulders, and arms go a long way in maintaining a healthy posture and improving your balance. Top surgery is, in fact, major surgery and requires an appropriate preparation period and a time to rest and recover. Exercise can do wonders in easing this process.

Qué hacer y qué no hacer en los entrenamientos de la parte superior del cuerpo


  • no te excedas
The chest is a relatively straightforward muscle group compared to some more complex groups found in the back. Therefore, it does not need to be exhausted more than twice a week. Training in moderation is a smart guideline to stick to, especially in preventing injury. You can isolate muscles based on your desired outcome by adjusting your workouts to be more strenuous upper and lower pecs. To get the best results, you don’t need to go overboard. Later in this article, we will explore some helpful training suggestions to implement in your muscle growth journey.
  • Mala forma y demasiado peso.
Your objective should always be quality over quantity. Maintaining a good form is by far the most important thing to keep in mind when training. If you are just starting out, train with lighter weights and pace your sets as to not put unnecessary stress on your muscles. We tend to find creative ways to “cheat” as the body tires. Any qualified personal trainer would agree that it is wise to rather halt an exercise than cheat to finish all your reps. An example of cheating is when you are training on the bench press, and you start wiggling your body and lifting your legs to get the weight up. This disrupts your symmetry and is likely to hurt a muscle in the process. Cheating won’t challenge your muscles as much as you would like to, so there is really nothing to gain from it. Performing a basic bench press in good form is simple. Be sure to set the bar at the proper height, keep your back flat on the bench and your feet flat on the ground. The way you grip the bar will contribute to which muscles you will activate. A wide grip targets the pecs, but be cautious not to injure your shoulder joint. The key is to stick to slow and controlled movements and maintain the tension at a manageable level. Lift the bar and slowly lower it to your chest in a straight line toward your nipples. If everything feels balanced, you are doing it right. Despite what many bodybuilders claim, try to avoid flaring your elbows outward as it increases the risk of injuring your shoulders. Focus on keeping your core tight and pause for a second before lifting the bar back up. Be sure to keep your elbows unlocked as you ascend.
  • Tenga cuidado con el pinzamiento del hombro
Chest exercises are known to cause various shoulder injuries ranging from frozen shoulder to tearing the bicep tendons. You should stop training the moment you feel unhealthy tension or pain in your shoulders as to not further advance the damage. Putting too much focus on chest-focused weight lifting and neglecting your back muscles is a sure way to injure your shoulders. Four muscles along your shoulder blade collectively form the rotator cuff. These muscles move the scapula, assist the arm’s rotation, and stabilize shoulder movement. The shoulder joint is very unstable the rotator cuff ensures the humerus stays in its socket when you move your upper arm across the body. Evidently, the rotator cuff is significant in maintaining controlled movements and preventing shoulder impingement. It would be wise to train your back twice as often as your chest to ensure balance and stability as you build muscle.


  • Comience ligero y mejore su forma.
The most frequent injuries result from training too heavily and too quickly before laying a foundation for a good technique. Staring off with body weight exercises like push-ups and pull-ups will help strengthen your chest muscles before moving on to the move advanced workouts. Try various different exercises to determine your weak areas and rather complete more repetitions if you are new to chest exercises. Whether you bench press or shoulder press, start with dumbbells first. Dumbbells are great for developing unilateral strength and stabilizing the smaller muscles involved in chest work. Start with a weight that you can comfortably complete up to 20 reps with and challenge your muscles without sacrificing good form. As you get stronger, you will be able to complete more reps and eventually move on to fewer repetitions with more weight.
  • Incorpora diferentes ejercicios.
Implement a variety of exercises and variations to get the most out of your workout. Some exercises are popular for a reason, and slightly altering your form could target a whole new muscle and define your chest and surrounding muscles all the more. Never underestimate the value of a proper push-up session. Push movements, in general, are valuable in any workout as it not only isolates your chest but also engage your biceps, core, back, and shoulders. When doing push-ups, keep your arms shoulder-width apart and your palms facing flat down and pointing forward for the standard version of a push-up. You can target different areas of your chest by turning your hands with your palms facing slightly outward or inward.
  • Permítete días de recuperación.
Your muscles need rest for them to accumulate sufficient protein for growth. Resting days are just as important as training days. Your muscles grow when their fibers are torn and regenerate repeatedly. They become more resilient and will eventually be able to endure much tougher gym sessions with decreased risk of injury. A good rule to adhere to is resting for one day after two days of training. Listen to your body, especially if you have undergone surgery as part of your medical transition. It is very easy to get overeager and end up putting a damper on the final results just because you pushed yourself too hard.
  • ¡Nunca te saltes el día de pierna!
There is nothing worse than a man with a buff and well-defined upper body, but his legs barely fill his pants. In the days when your chest is recovering and feels sore, focus on your legs. Strengthening your lower body has many benefits, such as improving your posture and complementing your hard-earned upper body. Implement exercises like deadlifts, lunges, and squats about twice into your weekly workout routine. Lower body workouts tend to burn many calories and engage various muscles in your back and core.

Qué comer para definir tu pecho

Protein, protein, protein! Consume an adequate amount of protein-containing foods to give your muscles everything they need to grow and recover. If your body is wanting, it will start breaking down your muscles to utilize energy. To make things easier, purchase a quality protein supplement, but be wary of consuming too many other unnatural substances that will only set your health back. It is actually very simple to follow a well-balanced diet that will help you gain muscle. Include a variety of foods such as fruit and vegetables, whole grains, and protein sources to get the best results. If you are unsure about portions sizes, it is best to consult a dietician on what would support your body best. When you consume a large amount of protein, your muscles can only grow. Those engaging in resistance and weight training are advised to consume around 2 grams of protein per one kg of body weight daily.

Los 5 mejores ejercicios para el pecho

1.) Flexiones

  1. Comience sobre sus manos y rodillas y levántese en una posición de planta. Mantén la columna recta y el torso firme.
  2. Doble los codos en un ángulo de cuarenta y cinco grados y baje lentamente el pecho hasta el suelo. Concéntrate en mantener todo tu cuerpo recto y controlado.
  3. Intenta ir lo más bajo que puedas sin perder el equilibrio o la forma. Intenta recostar tu cuerpo en el suelo antes de volver a levantarte si recién estás comenzando.
  4. Presiona tu cuerpo hacia arriba hasta que tus brazos estén rectos. Concéntrese en la alineación de la pelvis y la espalda.
  5. Repite esta acción de 10 a 20 veces y completa 3 series.
  6. Recuerde mantener los tobillos, las caderas y los hombros en línea recta. Si este movimiento se siente demasiado extenuante, intente realizarlo desde las rodillas en lugar de hacerlo de pie.

2.) Prensa de banco plana

  1. Acuéstese boca arriba en el banco con las rodillas dobladas y los pies apoyados en el suelo. Sujete la barra o las mancuernas con fuerza y levante el peso del estante.
  2. Mueva la barra hacia arriba en línea recta y bájela hacia abajo con los codos doblados en un ángulo de 45 grados.
  3. Haga una pausa por un segundo en la parte inferior y repita el movimiento.
Este ejercicio requiere un banco plano y una barra o mancuernas, que encontrarás en un gimnasio.

3.) Cruce de cables

  1. Comience en posición en una máquina de cable o una banda de resistencia por encima de la cabeza con un peso moderado que lo desafiará mientras entrena su cuerpo para mantener una buena forma mientras completa el movimiento.
  2. Sujete las asas o la banda y manténgalas frente a su pecho,
  3. Contraiga los músculos y tire de las manijas hacia abajo y hacia adelante al nivel de su ombligo. Si desea activar los músculos serratos anteriores, cruce las manos de la máquina o la banda.
  4. Manténgalo allí en una posición tensa y relájese lentamente para llevar las manos de vuelta a la posición inicial. Recuerde mantener los pies firmemente plantados y no balancearse hacia los talones y los dedos de los pies mientras completa este ejercicio.
  5. Intente comenzar con alrededor de 10 repeticiones y completar 3 series.

4.) Sudadera con banda de resistencia

  1. Ate su banda de resistencia a una estructura sólida y acuéstese boca arriba con la cabeza hacia el punto de anclaje.
  2. Sostenga la banda sobre su cabeza y asegúrese de que haya una ligera resistencia. Mantenga las palmas de las manos enfrentadas y apunte los pulgares hacia el cielo.
  3. Asegúrese de tener el torso firme y los codos rectos mientras tira de la banda hasta las caderas antes de volver lentamente a la posición inicial.
Este ejercicio se asemeja a los jalones dorsales de pie, pero en cambio se enfoca en aislar los músculos del pecho.

5.) Inmersión en el pecho

  1. Párese entre dos barras paralelas en una estación de inmersión en el gimnasio y agarre las barras con las palmas hacia adentro.
  2. Levanta tu cuerpo presionando tus manos y estirando tus codos.
  3. Baje lentamente el pecho hacia las manos, haga una pausa y repita el ejercicio.
  4. Trate de completar alrededor de 3 series de 10 repeticiones.

Pensamientos finales

Apart from chest work, alternative exercises like upright rows, curling your biceps, and tricep extensions are worth exploring to get that genuinely “full” look and strengthen all your upper body muscles. Whatever your goal may be, a strong upper body is beneficial in so many respects. From improving your posture to increasing your upper body muscle mass, a strong chest will contribute to your overall health and body confidence. Remember to always warm up before starting your workout and have a thorough stretch afterward. Stay focused, and enjoy the results! ‍‍Read more: DIETA MTF: Inquietudes comunes y soluciones Nutrición y ejercicio para personas trans Planificación de ejercicios orientados a la transición para mujeres trans
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