Why Are Chest Muscles Important?
Corrective exercise specialist and certified personal trainer Tatiana Lampa asserts, "Chest muscles play several important roles." She explains, "The chest muscles are the ones that push the arms away from the body or the body away from the arms." Engaging your chest muscles can be accomplished by doing things like throwing a ball, putting a child in their crib, lifting yourself off the ground, or grabbing something from a high shelf.
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Additionally, because they support the function of the spine and shoulders, which in turn aids in maintaining the body upright, properly balanced chest muscles are essential for maintaining good posture. Having developed chest muscles makes one breathe, so having a strong chest also improves lung function.
How to Develop A Strong Chest
According to Lampa, consistency is the only thing that matters when it comes to building strong chest muscles. Additionally, working the chest muscles is essential. To support the chest, particularly the shoulders, back, and core, you still need to strengthen and stabilize other muscle groups,” Croce continues.
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1. Traditional Pushups
Equipment needed: none
Start on your hands and knees, with your hands slightly wider than your shoulders and your knees spread a few inches apart. To get into a high plank position, straighten your arms and legs so that your knees are no longer on the floor. Maintaining a straight head, neck, shoulders, back, and legs, slowly lower your body until your chest is just above the floor. Push yourself back to your starting position by using your chest and arms. For two or 3 sets, repeat this motion 8 to 10 times.
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2. Scapular Pushups
Equipment needed: none
Start this pushup variation in a high plank position with your feet a few inches apart and your hands shoulder-width apart. Squeeze your shoulder blades slowly toward one another while maintaining a straight back and arms, and then let go. Similar to a traditional pushup, the body should only move slightly up and down. Perform eight to ten scapular pushups in two to three sets.
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3. Wide Grip Chest Press
Equipment needed: Dumbbells, weight bench (optional)
1- Lie on the bench with your back slightly arched and your shoulder blades pulled together and down.
2- Hold the bar about 1.5–2 times your shoulder width.
3- Take a deep breath in, hold it, and then unrack the bar.
4- Control fully lower the bar until it comes close to your sternum and touches your chest.
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4. Incline Bench Press
Equipment needed: Weight bench, barbell (or dumbbells, to modify the move)
On a weight bench, lie backward at a 30-degree angle. With your palms facing upward, place your hands on the barbell. Lift the bar with your arms extended until it is above your shoulders. Return the bar to your chest slowly. Perform 10 to 15 repetitions of this exercise for two to three sets.
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5. Cable Chest Flys
Equipment needed: Cable machine (or a weight bench and dumbbells, to modify the move)
Stand with your back to the link machine and hold the link handles. Lean slightly forward with one foot in front of the other. Maintain a straight back. Pull the handles in front of your chest toward one another until your hands meet, keeping your arms slightly bent. Slowly release, allowing both arms to return to their starting position simultaneously. Throughout the exercise, keep your core active. Alternate the position of your feet after 10 to 15 repetitions, then perform the exercise again for a second set.
Lampa suggests using a flat bench and dumbbells in place of cable chest flies if they feel too strenuous. With a dumbbell in each hand, lie flat on the bench with your feet planted firmly on the ground. Start with your elbows slightly bent and both arms extended to the side. Your palms ought to be in front of the ceiling. Bring both arms above your chest so that your hands meet in the middle as you exhale. Take an inhale as you slowly lower your arms back to the starting position. For two to three sets, repeat 10 to 15 times.
