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FTM bröstträning

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.

Musklerna i bröstet

De tre grundläggande musklerna som utgör huvuddelen av bröstkorgen inkluderar:
  • Serratus anterior
  • Pectoralis major
  • Pectoralis minor
En mer obekant muskel som kallas subclavius fungerar som en tillbehörsmuskel och är främst involverad i andning.

Pectoralis Major

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.

Pectoralis Minor

Pectoralis minors uppgift är att stabilisera skulderbladet. Det gör den genom en rörelse som kallas en utskjutning av skulderbladet, där pectoralis minor drar skulderbladet framåt och ner till bröstkorgen.

Serratus 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.

Göra och inte göra i överkroppsträning


  • Överdriv inte
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.
  • Dålig form och för mycket vikt
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.
  • Var försiktig med axelkollision
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.


  • Börja lätt och förbättra din form.
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.
  • Lägg till olika övningar
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.
  • Tillåt dig själv återhämtningsdagar.
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.
  • Hoppa aldrig över bendagen!
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.

Vad du ska äta för att definiera din bröstkorg

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.

Topp 5 bästa bröstövningar

1.) Armhävningar

  1. Börja på händer och knän och höj dig till en plantposition. Håll din ryggrad rak och din kärna stram.
  2. Böj armbågarna i fyrtiofem graders vinkel och sänk långsamt bröstet till golvet. Fokusera på att hålla hela kroppen rak och kontrollerad.
  3. Försök att gå så lågt du kan utan att tappa balans eller form. Försök att lägga din kropp på golvet innan du trycker upp igen om du precis har börjat.
  4. Pressa upp kroppen tills armarna är raka. Fokusera på anpassningen av ditt bäcken och rygg.
  5. Upprepa denna åtgärd 10-20 gånger och slutför 3 set.
  6. Kom ihåg att hålla dina anklar, höfter och axlar i en rak linje. Om denna rörelse känns för ansträngande, försök att utföra den från knäna istället för på fötterna.

2.) Platt bänkpress

  1. Ligg platt på rygg på bänken med böjda knän och fötterna platt på golvet. Fatta tag i skivstången eller hantlarna hårt och lyft vikten från ställningen.
  2. Flytta stången uppåt i en rak linje och sänk ner den igen med armbågarna böjda i 45 graders vinkel.
  3. Pausa en sekund längst ner och upprepa rörelsen.
Denna övning kräver en platt bänk och en skivstång eller hantlar, som du kommer att stöta på i ett gym.

3.) Kabelkorsning

  1. Börja i position vid en kabelmaskin eller ett motståndsband över huvudet med en måttlig vikt som kommer att utmana dig medan du tränar din kropp för att bibehålla god form samtidigt som du slutför rörelsen.
  2. Ta tag i handtagen eller bandet och håll dem framför bröstet,
  3. Dra ihop dina muskler och dra handtagen nedåt och framåt i nivå med naveln. Om du vill koppla in dina serratus anteriormuskler, korsa händerna på maskinen eller bandet.
  4. Håll den där i en spänd position och slappna sakta av för att föra tillbaka händerna till startpositionen. Kom ihåg att hålla fötterna stadigt planterade och svaja inte till hälarna och tårna när du slutför denna övning.
  5. Försök att börja med cirka 10 repetitioner och avsluta 3 set.

4.) Resistance Band Pullover

  1. Knyter ditt motståndsband till en solid struktur och lägg dig platt på rygg med huvudet vänt mot ankarpunkten.
  2. Håll bandet över huvudet och se till att det finns ett litet motstånd. Håll handflatorna vända bort från varandra och rikta tummarna mot himlen.
  3. Säkerställ en stram kärna och raka armbågar när du drar bandet till dina höfter innan du långsamt återtar utgångspositionen.
Den här övningen liknar stående lat pulldowns men fokuserar istället på att isolera dina bröstmuskler.

5.) Bröstdopp

  1. Stå mellan två parallella stänger vid en doppstation i gymmet och ta tag i stängerna med handflatorna vända inåt.
  2. Lyft upp din kropp genom att trycka i händerna och räta ut armbågarna.
  3. Sänk långsamt bröstet mot händerna, pausa och upprepa övningen.
  4. Sikta på att slutföra cirka 3 set med 10 repetitioner.

Slutgiltiga tankar

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: MTF DIET: Vanliga bekymmer och lösningar Näring och motion för transpersoner Planerar övergångsorienterade träningspass för transkvinnor
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