What are the antagonist muscles? How to work the antagonist muscles of the pectorals

An antagonist muscle is a muscle or a group of muscles that opposes the movement of the agonist muscle, that is, the one that allows the movement. The agonist muscle is the one that contracts, while the antagonist muscle is the one that stretches. The muscles all work together as agonist-antagonist couples. This means that these muscles are in perpetual confrontation, each having to fight against the other to achieve its movement.

In the case of the pectorals, the antagonistic muscles are the dorsal ones. Indeed, in most bodybuilding movements, when one contracts, the other stretches. It is therefore necessary to ensure that they work together and find the right balance.

Balance antagonistic pectoral muscles

Injuries can arise from these opposing efforts between contraction and stretching. If at a joint, the opposite muscles are too different in strength, this will produce an imbalance in the joint, which can lead to more or less serious injuries:

• A Contracture: A contracture can occur in the weakest muscle. Being the weakest, it has more difficulty performing its contraction and producing the movement requested. The result is that he will be forced into a bigger contraction. Gradually, the muscle will get tired, which can lead to a contracture. The contracture is not dangerous in itself, but it is very painful and can sometimes block a joint for several weeks, making any strength training impossible. This is the case for our chest/back combination.
• Joint disorders: Joint disorders, such as tendonitis, are more dangerous. Due to these significant and more frequent contractions, which the weakest muscle will have to perform, the joint is subjected to strong stress. The strongest muscle then tends to pull the joint toward itself, even at rest. For the joint to be held in place, the weaker muscle will then have to produce a slight but permanent contraction. All of these stimulations can ultimately create joint disorders.

These types of injuries are common in the shoulders, where our pecs and back muscles play a key role.

So how do you check this balance? This need for balance has been verified by Australian scientists, who measured maximum bench press and pull-up strength for semi-professional and professional rugby players. It emerged that the professional athletes had the same maximum strength on these two exercises, while the others had differences of several kilos.

To check in which case you are and therefore adapt your weight training accordingly, consider doing the test for each of the pectoral and back muscles, doing 5 repetitions per exercise. The greater the difference in force, the greater the risk of injury.

Adopt the super-set to work the antagonistic muscles of the pectorals

This training method consists in soliciting, during the same session, two muscles with opposite functions such as the pectorals and the back muscles.

You initially select a certain number of exercises for each muscle group then you associate the first exercise of each of them, the same with the second and the third and so on until all the exercises have been completed. addressed.

The advantages of this method are simple and effective:

• time-saving: the rest is programmed after two series and no longer between each series as usual.
• The effort is concentrated on the two types of muscles to avoid injuries and improve the necessary balance.
• Cardio effort: the sequence of exercises stimulates the cardiorespiratory system, especially when the exercises involve large muscle masses such as the pectorals and back muscles, increasing, at the same time, the effect on muscle mass gain.

Model of session to work the antagonistic muscles of the pectorals

This article offers you a complete session to work the antagonistic muscles of the pectorals. It is important to remember that the agonist and antagonist muscles must be worked together to promote perfect balance. This is why the following exercises solicit both the pectorals and the back muscles .

warming up

Practice on the elliptical trainer or rower for about six minutes while increasing the intensity until you reach 70% of your maximum heart rate. Your pectoral muscles will be solicited, as well as your cardio.

First exercise: Dumbbell row + incline barbell press

For the dumbbell row, stand against a bench with your legs bent and your trunk bent horizontally. Press one hand against the bench. Be sure to maintain your stability. With your free hand, take a dumbbell in a neutral position and rotate the palm of your hand toward your chest.

Pull the load in an arcing motion, with the elbow pulled as high as possible. When your elbow brings your back up, roll your shoulder back and bring your shoulder blades together. Return to the starting position following the same path. The load must remain controlled and a maximum stretching of the antagonist muscle of the pectorals must be done.

The incline barbell press is a variation of the bench press where the bench is tilted to emphasize your upper chest and shoulders. Lying well on the bench, grab the bar and lower it toward your chest. Return to the initial position.

Here are the warm-up sets for each exercise:

• 20 repetitions + 20 repetitions with very light loads + 1 minute break. Repeat this exercise a second time.
• 15 repetitions + 15 repetitions with light loads + 1 minute 30 break.
• 12 repetitions + 12 repetitions with light loads + 1 minute 30 break.

Here are the working sets for each exercise:

• 10 reps + 10 reps with medium loads + a 2 minute break.
• 8 reps + 8 reps with medium-heavy weights + a 2 minute break.
• 6 reps + 6 reps with heavy loads + a 3 minute break.

Second exercise: Vertical pulling in tight grip + bench press with dumbbells

For the tight grip vertical pull, stand on the machine. Take the triangle grip in a neutral position (palms facing inside) or a straight bar taken in supination. Sit down with your thighs locked under the cushion provided. Your back is sheathed and leaning slightly backwards.

Pull the grip up to the top of the pecs. Return to the initial position by controlling the load and respecting the previous instructions. This exercise stretches the main opposing muscles of the pectorals.

Regarding the bench press with dumbbells, it is a variant of the classic bench press. Lie down on the bench, hold a dumbbell in each hand instead of the usual barbell, and lower yourself to your chest. Return to the initial position.

Here are the warm-up sets for each exercise:

• 15 reps + 15 reps + 1 minute break
• 12 repetitions + 12 repetitions + 1 minute 30 break

Here are the working sets for each exercise:

• 10 reps + 10 reps with medium loads + a 2 minute break. This sequence is to be repeated twice.

Third exercise: Horizontal pulling in tight grip + incline press with dumbbells

For the close-grip horizontal pull, stand facing the pulley machine. Take the bar, hands in a neutral grip. Straighten up, back straight, pectorals bulging forward. Gain the torso well with the abdominals and the lumbar

Begin the movement, contracting the back to bring the elbows and shoulders back. The hands should join the abdominals. At the end of the movement, try to bring the shoulder blades together, to accentuate the contraction on the trapezius muscles. Return to the initial position. This exercise sublimates the antagonistic muscles of the pectorals.

For the incline dumbbell press, combine the instructions for the incline bench press and the dumbbell bench press. This exercise strengthens the chest and back muscles.

Here are the warm-up sets for each exercise:

• 15 reps + 15 reps + 1 minute break
• 12 repetitions + 12 repetitions + 1 minute 30 break

Here are the working sets for each exercise:

• 10 reps + 10 reps with medium loads + 2 minute break. This sequence is to be repeated twice.

Finally, to vary your sessions, get help from a sports coach who can give you other sessions in order to work the antagonistic muscles of the pectorals.

For more information, see chest muscles

In conclusion, what work for the antagonistic muscles of the pectorals

The antagonistic muscles of the pectorals are the dorsal ones. These two groups of muscles must be used at the same time during your weight training sessions so as not to create a muscle imbalance that could lead to injuries such as contractures or tendonitis.

Super-set training will be your best ally to achieve this. Nothing could be simpler than removing rest time for maximum effort between contraction of the agonist muscle and stretching of the antagonist muscle. Get help from a coach to improve your performance.

Bench press variations as well as pulling exercises using the pulley machine can help you achieve your goal of developing the antagonist muscles of the pectorals while also working the agonist muscles.