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Allenamenti pettorali 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.

I muscoli del torace

I tre muscoli fondamentali che costituiscono la maggior parte del torace includono:
  • Muscolo dentato anteriore
  • Pettorale
  • Pettorale minore
Un muscolo più sconosciuto chiamato succlavio funge da muscolo accessorio ed è principalmente coinvolto nella respirazione.

Il pettorale maggiore

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.

Il pettorale minore

Il compito del piccolo pettorale è stabilizzare la scapola. Lo fa attraverso un movimento denominato protrazione della scapola, in cui il piccolo pettorale tira la scapola in avanti e in basso fino alla gabbia toracica.

Il Serrato anteriore

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.

Cose da fare e da non fare negli allenamenti per la parte superiore del corpo


  • Non esagerare
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.
  • Forma scadente e troppo 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.
  • Prestare attenzione all'urto della spalla
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.


  • Inizia leggero e migliora la tua 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 diversi esercizi
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.
  • Concediti giorni di recupero.
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.
  • Non saltare mai il giorno delle gambe!
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.

Cosa mangiare per definire il tuo petto

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.

I 5 migliori esercizi per il petto

1.) Flessioni

  1. Inizia su mani e ginocchia e sali in posizione piantata. Tieni la colonna vertebrale dritta e il tuo core stretto.
  2. Piega i gomiti a un angolo di quarantacinque gradi e abbassa lentamente il petto a terra. Concentrati sul mantenere tutto il tuo corpo dritto e controllato.
  3. Prova ad andare più in basso che puoi senza perdere l'equilibrio o la forma. Prova a stendere il tuo corpo sul pavimento prima di spingere indietro se sei appena agli inizi.
  4. Premi il tuo corpo fino a quando le braccia non sono dritte. Concentrati sull'allineamento del bacino e della schiena.
  5. Ripeti questa azione 10-20 volte e completa 3 serie.
  6. Ricorda di tenere le caviglie, i fianchi e le spalle in linea retta. Se questo movimento ti sembra troppo faticoso, prova a eseguirlo dalle ginocchia invece che dai piedi.

2.) Panca piana

  1. Sdraiati sulla schiena sulla panca con le ginocchia piegate e i piedi appoggiati sul pavimento. Afferra saldamente il bilanciere o i manubri e solleva il peso dalla rastrelliera.
  2. Sposta la barra verso l'alto in linea retta e abbassala di nuovo con i gomiti piegati a un angolo di 45 gradi.
  3. Fermati per un secondo in basso e ripeti il movimento.
Questo esercizio richiede una panca piatta e un bilanciere o manubri, che incontrerai in palestra.

3.) Incrocio di cavi

  1. Inizia in posizione su una macchina per cavi o una fascia di resistenza sopraelevata con un peso moderato che ti sfiderà mentre alleni il tuo corpo a mantenere una buona forma mentre completi il movimento.
  2. Afferra le maniglie o la fascia e tienile davanti al petto,
  3. Contrai i muscoli e tira le maniglie in basso e in avanti all'altezza dell'ombelico. Se desideri impegnare i muscoli dentati anteriori, incrocia le mani della macchina o della fascia.
  4. Tienilo lì in una posizione tesa e rilassati lentamente per riportare le mani nella posizione di partenza. Ricorda di tenere i piedi ben piantati e di non oscillare sui talloni e sulle dita dei piedi mentre completi questo esercizio.
  5. Prova a iniziare con circa 10 ripetizioni e completa 3 serie.

4.) Pullover con fascia di resistenza

  1. Lega la tua fascia di resistenza a una struttura solida e sdraiati sulla schiena con la testa rivolta verso il punto di ancoraggio.
  2. Tieni la fascia sopra la testa e assicurati che ci sia una leggera resistenza. Tieni i palmi delle mani rivolti lontano l'uno dall'altro e punta i pollici verso il cielo.
  3. Assicurati di avere un nucleo stretto e gomiti dritti mentre tiri la fascia sui fianchi prima di riprendere lentamente la posizione di partenza.
Questo esercizio assomiglia ai pulldown in piedi, ma si concentra invece sull'isolamento dei muscoli del torace.

5.) Tuffo al torace

  1. Mettiti tra due barre parallele in una stazione di immersione in palestra e afferra le barre con i palmi delle mani rivolti verso l'interno.
  2. Solleva il corpo premendo sulle mani e raddrizzando i gomiti.
  3. Abbassa lentamente il petto verso le mani, fai una pausa e ripeti l'esercizio.
  4. Cerca di completare circa 3 serie da 10 ripetizioni.

Pensieri finali

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: preoccupazioni e soluzioni comuni Alimentazione ed esercizio fisico per le persone trans Pianificazione di allenamenti orientati alla transizione per le donne trans
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