What are great chest exercises for chest muscles? Find out easy exercises that will help you get a strong chest and feel more confident.
It’s good to know what the chest muscles are to properly perform the exercises for the chest, which in turn will allow you to have a strong torso.
What are chest muscles?
The main muscle in your chest is the Pectoralis major. It is a large muscle that lies superficially on the front wall of the chest. It is shown in the picture below.
The function of the pectoralis major muscle is to bring the arm to the body (horizontal adduction), move it forward (flexion), and twist inward (internal rotation).
Therefore, this muscle works intensively during swimming, lifting a bar, or climbing a rope.
What are great chest exercises?
Some examples of interesting exercises for the chest muscles are presented below!
You can do most of the exercises with weights or dumbbells as well.
Chest exercise 1
Traditional „push-ups” or kneeling push-ups.
To do the exercise put your hand on the mat with a distance wider than your shoulder from each other. In case you put your hand with shoulder-width apart, you will engage more to work your triceps (your muscle of the back of your arms).
You can put your feet or bended knees on the mat. If regular push-ups are too hard for you in the beginning then kneeling push-ups will be better. And later you can switch to regular push-ups.
Look at the mat in front of you to keep your neck straight as well.
Next exercises are easier and you can do them with weights as well.
What are other great chest exercises?
Chest exercise 2
This exercise works mainly for the chest and shoulder muscles and partly for the back muscles.
Siting position. You can sit on the mat or the chair. Raise your arms to the side on your shoulder level. Bent the elbows at a right angle.
Move your elbows closer to each other and later take them back to the side.
Chest exercise 3
The exercise 3 works for chest, shoulder, and arms muscles.
To perform the exercise you need to have a sitting position. You can sit on the mat with your legs crossed or you can sit on the chair.
Bend your elbows and touch your palms.
Straighten the elbows, taking the palms away from the chest, and later bend the elbows back, bringing the palms closer to the chest.
Chest exercise 4
In this exercise work chest, shoulder, and partly arms muscles.
Stand in front of the wall. Feet hip-width apart. Put your hands on the wall in front of you. Bend your elbows as you approach the wall. Then straighten elbows and go back to the beginning position.
Also, remember to contract your abdominal muscles so that your back does not lean during the exercise. It also can help you train your belly muscles.
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I hope you enjoyed the chest exercises and the information about chest muscles. If you have any questions feel free to ask me and don’t forget to get the free e-book below.
Source: „Functional anatomy in the field of physical education and physiotherapy studies” – Bogusław Marecki