Pettorali. Anatomia e allenamento
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Avere pettorali sviluppati è l’intento di ogni ragazzo che si allena in palestra. Le ragazze vogliono glutei sodi e i ragazzi vogliono pettorali grossi e definiti, è la legge della sala pesi.
Anatomia dei pettorali
Il pettorale è formato dal GRAN PETTORALE e dal PICCOLO PETTORALE il quale è situato in profondità. Il pettorale interviene nei movimenti di ADDUZIONE all’INDIETRO del braccio come avviene nelle Dip , nei movimenti di ADDUZIONE ORIZZIONTALE (di spinta) come avviene nella panca piana.
Nei movimenti di ABDUZIONE DEL BRACCIO come avviene nelle croci dove allargando abbiamo un allungamento del muscolo e chiudendo abbiamo una contrazione. INTRARUOTA il braccio, ecco perché nelle spinte con i manubri si può scegliere di intraruotare il braccio alla fine della spinta. FLETTE la spalla in avanti con intrarotazione dell’omero e quindi interviene anche nelle alzate frontali supine.
Il pettorale interviene anche nelle spinte in alto come nel lento manubri seppur in minima parte e negli esercizi di trazione (essendo antagonista della muscolatura dorsale). Il pettorale è diviso in TRE porzioni: fascia clavicolare, fascia sternocostale e fascia addominale. Con questo non voglio dirvi che con un movimento lavora una fascia o l’altra.
E’ un muscolo unico è importante ricordarlo ma con determinati esercizi andremo a stimolare maggiormente una fascia rispetto all’altra. Così inclinando la panca tra i 30 e i 60 gradi lavorerà di più la parte alta del pettorale, lavorerà comunque tutto il gruppo muscolare! Non dobbiamo pensare ad un bottone che seleziona la fascia da allenare!
Panca piana
L’esercizio principale per l’allenamento dei pettorali è la panca piana. Dobbiamo partire da questo esercizio per imparare tutti gli altri esercizi. Un principiante partirà con i manubri e dovrà imparare a controllare il carico e imparare la tecnica corretta.
In questo esercizio, che sia con il bilanciere o con i manubri è fondamentale tenere le scapole in adduzione e ferme (scapole chiuse e ferme), portando quindi le spalle indietro, il petto in fuori e bisogna inarcare la zona lombare, appoggiando sulla panca solo le scapole addotte, la testa e il sedere.
La spinta deve essere pulita, senza dondolare, il movimento deve essere completo, vedo molte esecuzioni incomplete che non permettono al muscolo di lavorare al meglio, lasciando il carico sui tricipiti escludendo il pettorale (non c’è un movimento dell’omero adatto, dobbiamo sempre pensare che è il braccio a far lavorare il petto). La respirazione è importante, inspirare nella fase passiva del movimento ed espirare nella fase attiva del movimento, ovvero quando spingo il peso.
Le DIP
Un altro esercizio importante per lo sviluppo dei pettorali è rappresentato dalle DIP. Le distensioni alle parallele permettono una buona attivazione del pettorale inclinando il busto in avanti. E’ importante sempre la postura con scapole addotte e petto in fuori. Questa postura da tenere serve per non sovraccaricare la spalla ed evitare spiacevoli infortuni, la cuffia è sempre sollecitata in palestra ma è un muscolo delicato che merita le dovute attenzioni!
Eseguire panca piana senza il giusto assetto scapolare, o le dip con il carico sulle spalle può portare ad infortunio! Chi ha problemi alle spalle deve evitare questo esercizio fin quando il problema sarà risolto. E’ un esercizio completo, lavora il pettorale, il tricipite, l’addome che ha compito di stabilizzare, il deltoide anteriore.
Dobbiamo ricordarci che molti esercizi mirati per lo sviluppo di un determinato muscolo sono multiarticolari. Significa che lavoreranno più articolazioni e di conseguenza più muscoli, così nella panca piana avremo l’intervento dei tricipiti, del deltoide e del pettorale. Gli esercizi multiarticolari sono più dispendiosi rispetto a quelli monoarticolari, ovvero quegli esercizi che utilizzano solo una articolazione per lavorare e sono mirati alla contrazione di un solo muscolo, come avviene ad esempio nelle croci ai cavi, dove avremo un lavoro concentrato del pettorale e un lieve intervento del deltoide.
Meglio la panca piana o la panca inclinata?
Non c’è un meglio o peggio, sono due esercizi diversi. Il pettorale abbiamo visto che possiamo dividerlo in tre fasci, ognuno di essi lavora maggiormente con un’inclinazione o l’altra. Con la panca reclinata avremo un’attivazione della parte inferiore del pettorale, con la panca piana classica sarà la parte centrale a lavorare maggiormente e con la panca inclinata sarà la parte superiore.
Più la panca è inclinata più entrerà in gioco la spalla, infatti superati i 60° non parleremo più di esercizi per i pettorali ma di esercizi per i deltoidi, anche se il pettorale avrà comunque la sua parte di lavoro. Da escludere invece una attivazione della parte esterna rispetto alla parte interna del pettorale, il muscolo non avrà un carico maggiore internamente o esternamente bensì lavorerà in tutta la sua orizzontalità.
Per allenare i pettorali al meglio possiamo inserire esercizi diversi con angolazione diversa, in modo da colpire tutti i fasci. Le spinte su panca piana ci danno la possibilità di caricare qualche kg in più rispetto alle medesime su panca inclinata, la parte centrale del ventaglio è più grossa e forte rispetto alla parte superiore, anche se ripetiamo, tutto il muscolo lavorerà!
Esercizi a corpo libero per i pettorali
Posso allenare i pettorali a corpo libero? I famosi piegamenti sulle braccia, con tutte le sue varianti, sono validi per lo sviluppo del pettorale ma hanno dei limiti. Il limite principale è quello della progressività, mentre sulla panca possiamo avere un riferimento sull’intensità sui piegamenti sarà difficile una valutazione e verificare i progressi.
Possiamo avanzare facendo dei piegamenti esplosivi con battito, oppure utilizzare gli anelli, o dei carichi come i giubbini zavorrati, certo, ma non sarà come avere un progresso tangibile di carico come avviene con il bilanciere o manubri. Un altro difetto di questi esercizi a corpo libero è che non isolano abbastanza il pettorale, avremo un carico importante a livello del core e dei tricipiti, anche a livello posturale non avremo i vantaggi della panca.
Non sono assolutamente da bocciare questi esercizi, anzi devono essere uno stimolo a migliorare sempre di più ma io li inserirei in un secondo momento, dando la priorità ad esercizi fondamentali come quelli su panca o DIP con sovraccarico. Dopo aver eseguito gli esercizi multiarticolari possiamo dedicarci a quelli di isolamento.
Esercizi di isolamento per i pettorali
Gli esercizi di spinta che abbiamo visto sono esercizi multiarticolari, esercizi che quindi vanno eseguiti all’inizio della seduta. Per andare a colpire nel dettaglio il muscolo possiamo eseguire degli esercizi di isolamento come le croci con i manubri o le croci ai cavi su panca.
Le croci su panca con i manubri le faccio eseguire in due modi, un modo “posturale” che consiste nel non caricare troppo peso ma prendere due manubri leggeri ed aprire il movimento un po’ di più rispetto all’esecuzione classica. L’altro modo è appunto l’esecuzione classica “muscolare” con i gomiti che si bloccano all’altezza del dorso per permettere una tensione continua sul muscolo, in questo caso il carico sarà più alto.
Cosa cambia tra manubri e cavi?
Il cavo permette una maggiore contrazione rispetto al peso libero, si ha una tensione continua e costante. Tuttavia il peso libero avrà dei picchi in determinati movimenti dell’esercizio dove il carico sarà più pesante rispetto ai cavi. Non è meglio uno rispetto all’altro, sono esercizi che portano una tensione diversa al muscolo. Il mio consiglio è quello di alternare cavi e pesi liberi. Ovviamente non dobbiamo alternare un giorno uno e un giorno l’altro, dobbiamo dare continuità però magari un mese ci concentreremo sui manubri, un mese sui cavi.
Con i cavi possiamo eseguire il classico esercizio di croci. Inclinando il busto in avanti andremo a simulare quello che avviene sulla panca, cercando il giusto assetto scapolare andremo ad effettuare delle aperture e chiusure tenendo i gomiti fermi. Anche qui io faccio fare due esecuzioni diverse, una portando le maniglie all’altezza dei capezzoli, l’altra portando le maniglie davanti al pube. Il muscolo lavorerà in modo diverso, ma questo non significa che un modo sia più giusto dell’altro.
Come abbiamo detto prima il pettorale ha anche il compito di flettere il braccio in avanti, e per questo possiamo eseguire le croci basse su panca o le croci ai cavi bassi.
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