- chest exercises are important for developing the upper body body and have a harmonious physique. In addition, the pectorals are among the most visible muscles, which all men who practice body building try to develop because they are synonymous with power and strength. But it's not just a question of aesthetics: have sculpted pecs it also represents an advantage in the practice of many sports.
So, to develop the chest and tone the pectoralis major, pectoralis minor and coracobrachialis muscles that make up the chest muscles, there are great exercises to do with or without tools, at home or in the gym.
Also, one of the best exercises for developing pectorals are pectoral pushups or pushups. In fact, doing push-ups, with all their variations, is a great way to develop these muscles. But, to vary the enhancement, OnlyBelleza offers you the best chest exercises and a training program.
However, it is important not to focus only on this part of the body but to alternate your routine with a total body workout to have a harmonious and well-proportioned physique.
Remember to drink a lot before and after your workout, perform the chest exercises correctly (back straight and belly in) and do not overdo it: it is wiser to practice chest exercises often than to do intense sessions every now and then.
Anatomy of the pectoral muscles
The pectoral area consists of 4 muscle groups called "pectoralis major" (the most voluminous), "pectoralis minor" (located under the pectoralis major), serratus anterior and subclavian muscle.
They start from the ribs and the sternum to reach the bones of the thoracic girdle and humerus.
As the diaphragm and the intercostal muscles, the pectoralis minor and the pectoralis major are part of the inspiratory muscles.
Large pectoral in men and women
Il pectoralis major is a very voluminous muscle, which occupies a large part of the anterior chest wall and is triangular in shape. The tendon attaches to the outer edge of the humerus to continue with fan-shaped muscle fibers in the front of the chest and end up on the collarbone, along the sternum and costal cartilages.
It is a muscle that extends into the breast area. In men, the muscle is covered with a fibrous membrane and subcutaneous tissues. In women, instead, the great pectoral is covered by breast tissues. The breast in fact does not have a real musculature. The only muscles present in the breast are those, very small, placed around the milk ducts (which allow the milk to flow out) and those of the nipple.
So, the breast rests on the pectoral muscle, to which it is anchored by specific ligaments. Usually at a height between the third and the week it costs, however it can also be a slightly different level depending on the conformation of the rib cage.
The function of the pectoralis major is to allow the movements of the arm, in part of the trunk and to favor forced breathing (i.e. breathing during physical exertion). In particular:
- flexion, adduction, internal rotation and extension of the arm.
- Extension and elevation of the trunk.
- Forced inspiration (raises the upper ribs of the rib cage to give more space to the lungs that need to take in more air).
Find out how to firming the breasts.
Small breastplate
Instead, the pectoralis major, located behind the pectoralis major, but always in the anterior thoracic area, near the axillary region, is a muscle that originates at the level of the third and fifth ribs and extends up to the shoulder blade.
Its function concerns the movements of the scapula (abduction, rotation and lowering) and partly of forced breathing.
Chest exercises: how to calculate the ideal chest measurements
There are several methods to calculate the ideal chest measurements: the formulas at John McCallum, among the most famous body building writers between the 60s and 70s, is the most used.
The formula is: chest = wrist size x 6,5.
So, for example, if you have a wrist of 20 cm, the ideal would be to have a chest of 130 cm. Instead, if the size is smaller, strengthen your pecs with our exercises! Obviously these are indicative proportions, but they can help you understand whether or not you should train this muscle group.
In fact, the John McCallum's formula is widely used in the world of body building: there are several variants that allow you to identify the ideal measures of all parts of the body to develop a harmonious physique.
Chest exercises: instructions for training correctly
We tend to think that overtraining the muscle makes it grow faster, but in reality it is not. Indeed, 3 specific training sessions for the pectorals per week, interspersed with the right recovery, are sufficient.
This is because with training you put the body in crisis and, moreover, because all the recovery processes, such as improvement and muscle growth, take place during rest.
So if there is no proper muscle recovery, yes tends to have a loss of muscle mass.
The more intense the training, the higher the recovery must be between one session and another.
Also, for increase the muscle mass of your pecs, 3 parameters are fundamental:
- Training.
- Balanced nutrition, to provide muscles with all the nutrients they need to grow.
- Rest.
Before starting any physical activity, the advice is to pay a visit to the doctor to assess your health.
Chest exercises: the importance of warming up
Essential before each workout, the warm-up is even more important when it comes to getting your pecs to work.
The risk of tearing, frequent for the shoulders, is considerably reduced with the warm-up, which must be concentrated on the upper body but above all on the shoulders, to maximize muscle performance, without hurting yourself.
So, the advice is to do the shoulder dislocation exercise for 10 minutes, that is, performing shoulder rotations with the stick (wide grip) clockwise and counterclockwise. Movement must be smooth and slow.
Chest exercises without tools: the best exercises for men and women to do at home
Pectoral pushups
Push-ups (push-ups) are a fantastic exercise for toning:
- bibs.
- Deltoids.
- Triceps.
- Large toothed.
Indeed, during the exercise there are 3 types of muscle contractionsi:
- eccentric for the triceps during the descent.
- Concentric during the ascent.
- Isometric for the maintenance of the bust.
Discover 4 variations of push-ups to do at home.
Ducomi Adjustable Bands Chest Extender ... Chest exercises: triceps dips on a chair or bench
The push-ups of the triceps or "dips" are polyarticular exercises, that is, involving different muscles: the muscles mainly used are the triceps and the lower part of the pectorals.
In addition to these, the muscles being worked on are:
- Deltoids.
- Dorsal.
- trapeze.
- Abdominal muscles.
How to do dips correctly
Sitting on the edge of the chair, place your hands on the edges, feet on the ground. He pushes on the arms and brings the body forward with the buttocks suspended, legs straight. Bend your elbows to 90 degrees and drop your buttocks almost to the ground, with your legs bent and resting on your heels. Then come up and back in extension by pushing on your arms and heels.
The further you bring your feet forward, the harder the exercise is, the closer your feet are to the chair, the less difficulty. During the descent, the buttocks must always remain close to the chair.
Chest exercises: training program
You can do our exercises with dumbbells or a barbell.
The most important aspect for developing the pecs are the repetitions. So, the last rep you do must going to exhaust the muscle fibers, if this does not happen it means that you are not working well.
Il program includes 10 repetitions for each exercise, it is therefore important calibrate the weight of the dumbbells or barbell on the basis of your athletic preparation, in order to have a load that allows you to reach 9 repetitions without difficulty.
Instead, tithing must be tiring. This way, you can be sure that you are getting an effective workout.
In addition, the pace of execution must not be too fast, especially in the descent, which must be controlled.
Between one series and another, pause for 30 seconds, between one exercise and another, a 60-second pause.
Chest exercises: how many times a week
You can choose to dedicate 3 exclusive bib sessions per week to strengthen them or integrate these exercises in a workout that stresses the whole body, because it is important to seek muscular harmony.
1 – Wall push-up
Muscles involved: arms, pectorals and shoulders.
Start standing with the body perfectly aligned (ankle-hip-shoulders) in front of a step (or a piece of furniture about 1m high). Arms along the body and feet slightly apart. As you inhale, bring your body and arms forward on your toes. When your hands rest on the step, assume the plank position with legs and arms straight, feet resting on toes.
Fold your arms bringing your chest towards the step. Exhaling, push hard with your hands until you return to an upright position, keeping the body straight like a plank. Repeat.
The less trained you are, the higher the step or piece of furniture should be: the lower the surface on which to do the pushups is lowered, in fact, the more difficult the exercise becomes.
In the ascent, do not bring the pelvis upwards but always keep the body straight.
Series: 5 sets of 10 repetitions.
PROIRON Cast Iron 20Kg Adjustable Dumbbells Set with ... - Materials selected with the utmost care, free of phthalate and lead.
- Exclusive rubber anti-loosening ring design
- Free steel connection tube to modify the handlebar in rocker arm. Provides more ...
2 – Dips all parallel
Muscles involved: pectoralis major, triceps, core.
Grab the parallels and lift off the ground. In suspension with your arms straight, bend your knees slightly (depending on your height and the height of the bars) and bring your feet back. Breathing in and contracting the core muscles, bend your elbows and come down with control, bringing the bust forward to stretch the pecs, until you feel a sensation of stretching, without ever bending your arms more than 90 degrees. Exhaling, tightly squeeze the parallels and push to go back up to the starting position.
It is an exercise that can cause injury if performed incorrectly.
Recommendations: it is very important, during the descent and ascent, lock shoulders, close shoulder blades and keep your elbows close to your body and your feet under or behind you. Keep the neck aligned with the back.
Series: 5 sets of 10 repetitions.
Relaxdays, Green, Leg Exerciser, ... - Inner-thighs: leg exercise tool to efficiently train adductors and abductors
- Complete training: multifunctional tool also ideal for training muscles and arms
- Compact: fitness machine with dimensions hxwxd: 10,5 x 47 x 19 cm approx. For men and women
3 – Decline push-up
Muscles: pectorals (clavicular bundle of the pectoralis major), rectus abdominis, triceps and abdominal core.
Start in the plank position with your feet resting on a bench. The body should be straight like a board, arms straight and hands shoulder-width apart or slightly wider. As he inhales, he folds his arms and brings his chest to the floor, then exhales back to the plank position with arms outstretched.
Always keep your eyes on the floor so that your neck and torso are aligned. Your back should be straight, in line with your legs: be careful not to arch it when you bend your arms.
Series: 5 sets of 10 repetitions.
4 – Bench press
Muscles: pectoral major, pectoral minor, triceps, anterior deltoid.
Lying on your back, head, shoulders and buttocks resting on the bench, legs open and bent at 90 degrees with feet firmly on the ground.
challenge and handle, arms straight and perpendicular to the floor. Inhale and slowly bend your arms to bring your elbows over the bench. As you exhale, extend your arms and bring them closer to the center without letting the dumbbells touch each other. Pause for 5 seconds and repeat the descent.
Be careful to move only your upper body and keep your back well glued to the bench.
Series: 5 sets of 10 repetitions.
DlandHome Power Tower Pull-up bar, Bar ... - 【Power tower Size】 ： 72 * 90 * 190 ~ 230CM, the height adjustable from 190-230cm, satisfy ...
- 【Power tower Solid Material】 ： Heavy duty metal frame, main support ...
- 【Power tower Stable and Safe】 ： the sturdy frame of the steel training station ...
5 - Pectoral exercises: butterfly
Muscles involved: anterior deltoid, pectorals.
Lying on your back, head, shoulders and buttocks resting on the bench and legs open and bent at 90 degrees with your feet firmly on the ground. Back well supported on the bench throughout the exercise.
Grab 2 dumbbells, palms facing inward, and bring your arms outstretched above your head. Breathing in, he opens his arms outward and, keeping them straight, tries to bring them parallel to the floor to stretch his pecs. Breathing out, bring your arms back up. Repeat.
During the descent and ascent, the arms must always be in the extension of the shoulders. Do not over-extend the pectoral during the descent to avoid trauma.
Series: 5 sets of 10 repetitions.
6 – Dumbbell pullover
Muscles: pectoral major and dorsal major.
Grab a dumbbell in your hands and place your cut torso on a bench, resting only your upper back. Legs bent and hip-width apart and feet resting firmly on the ground.
High buttocks so that your back is parallel to the floor. Bring the dumbbell up, arms straight. While running, always keep contracted buttocks and legs. Inhaling, he brings the dumbbell behind his head with semi-extended arms and exhaling brings the dumbbell back in front of his chest.
Be careful not to arch the lower back area. If you have neck problems, you can make the pullover by resting your head and back on the bench.
Series: 5 sets of 10 repetitions.
Pectoral exercises: stretching for the pectorals
Stretching at the end of the workout helps to keep the muscles always extensible and to avoid trauma.
Il elongation principle must always be respected: stretch the muscle until you feel a pleasant sensation, never painful, and hold the position for at least 30 seconds while breathing deeply.
Here is an example of an exercise you can do: start standing, with a wall on your right. Leave a gap of a few inches between you and the wall. Inhale and, exhaling, keep your stomach in and extend your right arm back, resting your hand on the wall.
Slowly rotate your torso outward until you feel the stretch in the shoulder.
Hold the position for 30 seconds, then turn away and repeat the exercise with your left arm.
You might also be interested
Flat stomach
Abdominal evaluation test
Total body program: one exercise a day to get back in shape
Exercises for the arms
Pilates: exercises to stretch and improve posture
Anti-cellulite exercises
Ski training
Sit back on the chair
Ring pilates
