The little bib | educa-eco

The small bib: the definitive guide to develop the breast in bodybuilding

Bodybuilding is a fascinating world, full of techniques, advice and tricks to sculpt the body of your dreams.

Among the muscle groups that many want to develop, the bib is distinguished by its importance, both aesthetic and functional.

In this article, we will explore the small bib, a often neglected muscle, but which deserves all your attention.

What is the little bib?

The little pectoral It is a muscle located under the great pectoral.

It has a triangular shape and attaches itself to the upper part of the ribs and on the corakoid process of the Scapola.

Although he is less visible than his colleague, the large bib, plays a crucial role in the stabilization of the shoulder and the mobility of the bra.

Green Grand Muscle

Why work the small bib?

1. Muscle balance : Neglecting the small breastplate can cause muscle imbalances, influencing not only the aesthetic of the bust, but also your performance in other exercises.
2. Improvement of posture : By strengthening this muscle, you can improve your general posture, which is essential to avoid pain and injury, especially if you spend a lot of time sitting.
3. Shoulders stability : A little strong contributes to the stability of the shoulder, which is crucial for push movements, such as the developed lie or pumps.

The best exercises to develop the small bib

1. Developed inclined with dumbbells

The objectives developed inclined not only the large pectoral, but also the small bib thanks to the inclination. Use a bench inclination at about 30-45 degrees and make the movement slowly to maximize muscle activation.

Developed inclined with dumbbells

2. Inclined

The inclined apartments are excellent to isolate the small bib. Lying on an inclined bench, spread your arms, keeping a slight fold on the elbows. Return to the starting position by checking the movement.

Desvial inclined with dumbbells

3. Elevation pumps

For this exercise, put your feet raised on a bench or a box.

The elevation pumps ask small bib more than conventional pumps.

Make sure to keep the body aligned during movement.

Pumps

4. Sweater with bars or caveness

This exercise allows you to stretch and work the bib as a whole.

Lie on a bench, keep a handlebar with both hands and lower it behind the head, then bring it back to the chest.

Sweater with bar or handlebar

Tips to maximize results

• Heating : Never neglect the heat -up to prepare the muscles and avoid injuries.
• Progression : Gradually increases weights and tests to continue challenging the muscles.
• Recovery : Give your muscles time to recover. Adequate rest is essential for muscle development.
• Nutrition : Make sure you have a balanced diet, full of proteins, to support your training.

Conclusion

The small pectoral, Although often underestimated, he plays a key role in the chest musculature and shoulder health.

By integrating targeted exercises in your bodybuilding routine, you can not only improve your physical appearance, but also your overall performance.

So don’t wait anymore and start working on this essential muscle to get a harmonious and powerful chest!

Remember that patience and perseverance are the keys to success bodybuilding. To your dumbbells!