chest workout

Know the Chest workout muscles for training

Chest workout is a very essential part of training as it involves the two major muscles of the chest clavicular or upper chest and the sternal or lower chest.  The chest muscles are known as pectoral which connect the chest and the upper body of humans such as shoulder and collarbone. It has several benefits such as stabilizing the scapula movement, flexibility of the humerus bone and strengthens the torso for added benefits. The largest mass of the pectorals starts at the upper arm bone (humerus) fastened at a point under and just above where the deltoids attach to the humerus.  As a whole chest muscle contains the four major part pectoralis major, pectoralis minor, serratus anterior, and subclavius.

Chest workout techniques

Chest workout consists of two basic movements in different techniques that is the ‘Fly’ movement in which the arms are extended to stretch the muscle and drawn together across the chest in a kind of hugging position to isolate the exertion in the muscle and ‘Presses’ in which the weight is pushed away from the chest using deltoids and triceps to extend the muscle mass in the pectorals. We have specified the best chest workout training techniques underneath:

Bench Press

Purpose of the exercise: This technique helps in gaining muscle mass in the chest especially in the pectoralis major.

How to do it:  Lie on a flat bench (flat bench press) and your feet on the floor. Your grip should be wide enough that when you stretch your forearms should straight up and perpendicular to the floor when you lower down the bar. Lift the Olympiad bar with optimum weight to start off. Lower the bar slowly and under control until it touches just below the pectoral muscle. Keep the elbows pointed outward in order to fully involve the chest muscles.

Note: For variation or isolate the movement of chest muscles individually you can use the adjustable bench to do incline or decline bench press for the chest workout. You can use dumbbells to do the bench press to intensify the chest workout technique and gain muscle mass.

Dumbbell Fly

Purpose of the exercise: This technique helps to develop the mass and shape of the pectorals.

How to do it: Lie on the bench holding dumbbells at arm’s length, above you palms facing each other. Lower the weights out and down to either side in a wide arc as far as you can, feeling the pectoral muscles stretch to their maximum. The palms should remain facing each other throughout the movement. Bend the arms slightly as you do the movement to reduce the stress on the elbows. Bring the weights to a complete stop at a point in line with the bench, your pectorals stretched as much as possible, then lift them back up along the same wide arc to bring the weights back up to the starting position.

Note: For variation use the adjustable bench to do incline or decline dumbbell fly.

Standing Cable Crossover

Purpose of the exercise: To develop the mass and sharpness in the inside of pectoral muscles.

How to do it: To do this movement from a standing position take hold of the handles attached by cables to overhead pulleys, step slightly forward of the line directly between the pulleys and extend your arms almost straight out to either side. Bend forward slightly from the waist, then bringing your hands around and forward in joining the handles in a hugging position, elbows slightly bent, feeling the pectoral muscles contracting.

Note: For variations, you can adjust the handle parallel to chest height and at the bottom of the pulley stand to isolate the movement.

Pec Deck Fly

Purpose of the exercise: To build middle chest and definition in the pectoral muscle.

How to do it: Sit on the pec deck bench, hold the grip attached to the machine. When performing make sure you extend the muscle to the fullest possible range of motion. Remember to do the isometric contractions once you have brought your arms as close together as possible.

Straight Arm Pullover

Purpose of the exercise: To develop the pectoral and expand the rib cage. It helps in developing serratus muscles with the definition.

How to do it: Place a dumbbell on a bench, then turn and lie across the bench with only your shoulders on its surface, your feet stable on the floor. Grasp the dumbbell with both hands and hold it straight up over your chest, with both palms pressing against the underside of the top plate. Keeping your arms straight, lower the weight slowly down in an arc behind your head, slow down in an arc behind your head, feeling the chest and ribcage extend. Drop the hips toward the floor at the same time to increase the stretch. When you have lowered the dumbbell as far as possible, raise it back to the starting position through the same arc.

Note: Ensure the maximum stretch to isolate the movement and contraction of the muscle.

Benefits of Chest workout

Chest workout have numerous benefits as reported by the individuals and we have specified the best-reported benefits underneath:

  • Strong pectorals encourage you to stand firm with the shaped sculpted physique
  • Woman can have firm breast as good pecs help you lift the breast tissues
  • Strong and toned pectoral muscles enhance your performance in lifting weight or pushing weight away from the body
  • It helps you inhaling and  exhaling air due to improved expanding of ribs

Precautions of Chest workout

Chest workout needs some precautions to avoid any injury due to the involvement of the upper body. We have specified the common mistakes and precautions we should take in chest workout underneath:

  • Always warm up prior beginning the workout
  • Wear loose and breathable clothing or workout attire
  • Stretch the muscles post completion of the workout
  • Keep yourself hydrated to avoid dehydration
  • Diet plays the important role in the recovery and performance
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