Work your chest muscles
March 10, 2009
The clinical word to describe your chest muscles is pectorals. Your chest is made up of two major muscles, the pectoralis major and the pectoralis minor. The pectoralis major as it suggests is the larger of the two. It takes up the greater part of the chest.
Below the pectoralis major is the smaller pectoralis minor. When you work your pectoral muscles you are also incorporating other muscles such as the triceps and shoulders, as all of these muscles are attached to each other. Men perform pectoral (pec) exercises to develop big, strong chests.
Woman can perform pec exercises to lift and firm their breasts. When performing pec exercises, select weights that you are comfortable with. You do not want to strain your muscles. Remember to stretch before, during and after your workout. Below is a selection of exercises designed to work your pecs.
The first exercise is a pushup. Pushups can be altered to accommodate your strength and ability. You can perform a pushup either against a wall or on the floor. Position your hands on the floor or against a wall so that they are shoulder width apart. If you are doing a wall pushup, place your feet away from the wall so that the length from the wall to your feet is greater than the difference between your extended arms and the wall.
Keep your body straight and your stomach muscles tight. Slowly push yourself away from the wall and then lower yourself towards the wall. If you are performing a pushup on the floor, you would either place your body in a plank position or bend your knees.
A chest press can be done using a bench or on the floor. It is better to use a reclining bench though. Focus on working your upper chest. The further back you recline the bench the different chest muscles you work. Take a dumbbell in both hands.
They should be level with your chest and your palms should face forward. From a starting position on your chest, slowly raise the dumbbells up into the air directly above your chest. Bring the dumbbells together when your arms are fully extended. Focus on your chest muscles as they flex and squeeze together. Lower the dumbbells to your chest and begin again.
A pec deck works the inner chest muscles. Relax and lower your shoulders. While holding your ab muscles in, squeeze your shoulder blades together. With your elbows bent at a 90 degree angle bring your elbows close to each other and focus on squeezing your chest. Hold, release and start again.
The last exercise is a dumbbell fly. Lie on your back on a bench with your knees bent. Hold the dumbbells close to your chest. Extend your arms and then lower the weights out to your side. Focus on the chest muscles pulling. Bring your arms back up to your chest with your palms facing each other.
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