Primarily, there are three chest muscles involved in movement: the pectoralis major, the pectoralis minor, and the serratus anterior.
Pectoral muscles are most predominantly associated with movement of the shoulders and arms. When working together, they provide stability for bone structures such as the clavicle (collar bone) and the scapula (shoulder). Muscles of the chest enable us to lift, extend, and rotate our arms, along with playing a part in the process of respiration. Chest muscles are required in order to carry out everyday activities like moving furniture, lifting heavy objects, pitching a baseball, and stretching our arms.
- Hold your body with arms locked above the equipment
- Lower your body slowly while leaning forward, flare out your elbows
- Raise your body above the bars until your arms are locked.
- Place your hands firmly on the ground, directly under shoulders.
- Flatten your back so your entire body is straight and slowly lower your body
- Draw shoulder blades back and down, keeping elbows tucked close to your body
- Exhale as you push back to the starting position.
- Stand facing bench or sturdy elevated platform.
- Place hands on edge of bench or platform, slightly wider than shoulder width.
- Slowly lower your body until your chest almost touches the bench.
- Push body up until arms are extended.
- Use a bench to elevate your feet.
- Put your hands slightly wider than shoulder-width.
- Slowly lower your body until your chest almost touches the ground
- Raise your body until you almost lock your elbows.