O TREINO DE PEITO MAIS COMPLETO DO YOUTUBE (cada fibra)

Will Detilli

19 Nov 201709:57

Summary

TLDRIn this video, the host explains how to effectively target different portions of the chest muscles based on the direction of muscle fibers. He details the anatomy of the pectorals, dividing them into clavicular, sternal, and abdominal portions, and discusses exercises that focus on each section. By understanding the fiber alignment, viewers can select exercises like incline bench press for the upper chest, flat bench for the central portion, and decline movements for the lower chest. The video emphasizes personalized training and highlights the importance of proper technique for maximum efficiency.

Takeaways

💪 The video focuses on how to train each fiber of the chest muscle for maximum efficiency.
🔍 It breaks down the anatomy of the pectoral muscle into three main sections: the clavicular (upper chest), sternal (middle chest), and abdominal (lower chest).
📐 Chest exercises should target specific muscle fibers based on their direction, as demonstrated in the video.
📏 The clavicular portion (upper chest) can be best trained with incline presses because the fibers move from lower to upper positions.
📉 The abdominal portion (lower chest) is targeted through decline presses and movements that bring the arms down, such as decline bench press and lower cable crossovers.
⚖️ The sternal portion (middle chest) is activated with flat bench exercises like flat bench press or pec deck, where fibers move in a more horizontal direction.
🏋️ Exercises like dips primarily target the lower fibers of the chest, as the arm moves downward during the motion.
👕 The channel offers merchandise, including a shirt with the phrase 'If you're going to quit, quit being weak,' available on their website.
📚 The host recommends his comprehensive 'Forma Perfeita' course for more in-depth training advice, which opens for enrollment only a few times a year.
🆓 Viewers can also sign up for a free eBook with seven rules for effective training by visiting the website.

Q & A

What are the different portions of the pectoral muscles mentioned in the script?
-The script describes three portions of the pectoral muscles: the clavicular portion (upper chest), the sternocostal portion (central chest), and the abdominal portion (lower chest).
Why is it important to understand the fiber direction of the pectoral muscles?
-Understanding the fiber direction is crucial because it helps to design exercises that target specific portions of the chest more efficiently. The fiber orientation determines how movements can best activate different areas of the pectoral muscles.
What exercises are recommended to target the upper (clavicular) portion of the chest?
-To target the upper chest, exercises like the incline bench press, incline dumbbell press, and movements where the arms move from lower to upper positions, such as cable crossovers with low-to-high motions, are recommended.
How does the bench angle affect which part of the chest is being worked?
-The bench angle changes which fibers are emphasized. An incline bench targets the upper chest, a flat bench focuses on the central chest, and a decline bench emphasizes the lower chest.
What is the difference between the sternocostal and abdominal portions of the pectoral muscles?
-The sternocostal portion refers to the central part of the chest, where fibers run more horizontally. The abdominal portion refers to the lower part of the chest, where fibers have a downward direction.
Which exercises target the central (sternocostal) part of the chest?
-Exercises that target the central chest include flat bench press, pec deck, and cable crossovers where the arms move horizontally across the body.
What is the role of the insertion point of the pectoral muscles in selecting exercises?
-The pectoral muscles insert at the humerus (upper arm bone). All the fibers converge towards this point, which helps determine the movement patterns that engage different portions of the chest. Understanding this insertion helps design exercises that align with the fiber directions.
Why should the body remain straight during decline chest exercises?
-Keeping the body straight during decline exercises ensures that the movement remains focused on the lower chest. If you bend or flex too much, the movement may shift to the central chest instead.
How do parallel bar dips affect the pectoral muscles?
-Parallel bar dips primarily target the lower chest (abdominal portion), as the movement involves pushing the arms downward, which follows the fiber direction of the lower chest.
How can you personalize your chest workout based on muscle fiber orientation?
-By understanding which exercises target each portion of the chest, you can design a workout that focuses on your weaker areas. For instance, if your upper chest is lacking, you can add more incline exercises to your routine.

Outlines

00:00

💪 Understanding Chest Muscle Fibers

The video introduces the topic of working on each fiber of the chest muscles. The host explains the anatomy of the chest, detailing how the fibers are divided into clavicular (upper chest), sternal (middle chest), and abdominal (lower chest) portions. He emphasizes the importance of understanding the direction of these fibers to create an efficient workout. The anatomy overview includes how fibers from all sections insert into the humerus bone and the functional significance of each portion.

05:00

📈 Exercises for the Clavicular (Upper) Chest

The focus is on exercises targeting the upper chest, particularly the clavicular portion. The host explains that inclined bench press and fly variations are effective for working this area. He stresses that understanding the direction of the muscle fibers helps identify which movements emphasize specific portions. For example, inclined movements where the arms move from a lower to a higher position effectively work the upper chest fibers. Conversely, declined exercises target the lower portion of the chest by moving the arms from a higher to a lower position.

🏋️ Targeting the Sternal (Middle) Chest

This section discusses exercises for the central part of the chest, the sternal portion. The host highlights that horizontal fibers here can be targeted through horizontal adduction exercises like crossover cables at shoulder height or the pec deck machine. Additionally, the flat bench press at a 90-degree arm-to-torso angle is effective for emphasizing this area. He underscores that while all fibers engage during chest exercises, the emphasis shifts based on the movement's angle and direction.

⬇️ Exercises for the Abdominal (Lower) Chest

The host moves on to the abdominal portion, or the lower chest, explaining that declined movements are most effective here. Exercises like the decline bench press and low-to-high cable crossovers focus on the fibers that run from the lower chest towards the humerus. He advises maintaining a straight posture during cable crossovers to avoid activating the central chest instead. By using a variety of exercises, it's possible to work each portion of the chest effectively.

🤸‍♂️ Bodyweight Exercises for the Chest

The video shifts to bodyweight exercises, particularly dips on parallel bars, which also target the lower chest. By analyzing the movement pattern, the host explains that dips work the inferior fibers of the chest as they bring the arm downwards in line with the lower chest fibers. He concludes that a well-rounded chest workout should include exercises that target all portions, allowing for a personalized training plan based on individual weaknesses.

🎯 Conclusion and Course Promotion

The host wraps up by encouraging viewers to customize their workouts based on their specific needs and muscle weaknesses. He invites viewers to leave feedback and requests for more technical videos. Additionally, he promotes his 'Perfect Form' training course, emphasizing that it provides the most comprehensive information on strength training. He directs interested viewers to sign up for updates and receive a free ebook on perfect training techniques.

Mindmap

Keywords

💡Peitoral

The term 'peitoral' refers to the pectoral muscles, which are the large muscles in the chest. In the video, the speaker explains how to train different fibers of the pectoral muscle, emphasizing the importance of understanding its anatomy for effective workouts.

💡Porção clavicular

The 'porção clavicular' refers to the upper portion of the pectoral muscles, connected to the clavicle (collarbone). The video emphasizes exercises like incline bench press that specifically target this upper chest area, which is important for a balanced chest workout.

💡Supino inclinado

The 'supino inclinado' is the incline bench press exercise, which is demonstrated as an effective way to work the upper portion of the chest. This exercise is highlighted in the video for its role in targeting the clavicular portion of the pectoral muscles.

💡Porção esternocostal

The 'porção esternocostal' is the central part of the pectoral muscle, connecting to the sternum and ribs. In the video, the speaker describes exercises that target this middle chest region, such as the flat bench press and crossover, which work fibers in a horizontal direction.

💡Porção abdominal

The 'porção abdominal' refers to the lower part of the pectoral muscles. Although not always separately defined in anatomy textbooks, the video explains how this portion has distinct fiber directions and can be targeted with exercises like the decline bench press.

💡Supino declinado

The 'supino declinado' is the decline bench press, an exercise that focuses on the lower part of the chest, or the abdominal portion. The video explains how the decline angle changes the emphasis to this lower region of the chest, working fibers from the top down.

💡Crossover

The 'crossover' is a chest exercise performed with cables, where the arms move horizontally across the body. In the video, this exercise is highlighted as effective for working the central fibers of the chest, particularly when performed at shoulder height.

💡Fibra muscular

Muscle fibers ('fibra muscular') refer to the individual strands that make up a muscle. The video discusses how the direction and insertion of these fibers in the pectoral muscles determine the best exercises for targeting each portion of the chest.

💡Anatomia

Anatomy is the study of the structure of the body. In the video, the speaker emphasizes the importance of understanding the anatomy of the pectoral muscles to tailor workouts for optimal muscle engagement, focusing on fiber direction and muscle insertion points.

💡Exercícios com peso corporal

Bodyweight exercises ('exercícios com peso corporal') refer to movements like push-ups or dips that use one's own body weight for resistance. The video touches on this concept by mentioning how dips on parallel bars can target the lower chest, depending on the fiber direction.

Highlights

Introduction to the workout focusing on each part of the pectoral muscles.

Explanation of the anatomical structure of the pectoral muscle, including the clavicular, sternal, and abdominal portions.

Discussion on how different portions of the pectoral muscles are often grouped together in anatomy books.

Detailed explanation of the direction of muscle fibers and their significance in designing a workout.

Understanding how the insertion point of the muscle fibers affects the efficiency of exercises.

Description of exercises that target the upper portion of the chest, such as the inclined bench press.

Clarification on the mechanics of the flat bench press and its impact on the central portion of the pectoral muscles.

Explanation of how declined exercises like the declined bench press target the lower portion of the chest.

Tips on performing exercises like the crossover, ensuring proper form to target specific muscle fibers.

Overview of how to structure a workout routine to emphasize weaker areas of the pectoral muscles.

Mention of the relevance of bodyweight exercises like dips and their impact on the lower chest fibers.

Advice on personalizing a chest workout routine based on individual needs and muscle deficiencies.

Encouragement to engage with the content and leave feedback for more technical videos.

Promotion of the speaker's comprehensive course on muscle training, 'Forma Perfeita.'

Information on how to sign up for the course and receive a free eBook with training tips.