If you practice any sport like boxing, wrestling, swimming, tennis, golf or tennis, you may want to exercise chest and you can take advantage of your chest muscles.
But, you may want to exercise chest not only to perform better in sports but also in your everyday life!
EXERCISE CHEST - PUSH UPSOne way to exercise chest is to do pushups. Pushups are a powerful total body exercise, building strength and endurance in the chest, shoulders and arms, with the core and lower body acting as stabilizers. And the best thing: You can do pushups where ever you want.
Pushups are the easiest way to exercise chest without gym equipment. Pushups exercise chest and the back at the same time and gives quickly results. Don't forget to stretch afterward so you maintain a proudly posture.
When you want to exercise chest with the traditional pushup you begin on your hands an knees, placing your hands on the floor about shoulder-width apart, palms flat.
Extend the legs straight, resting on your toes. Make sure your hands are directly under the shoulders and not forward. Brace your abs and legs to stiffen the torso and keep your body is in a straight line from the top of your head to your heels.
Bend the elbows, allowing them to flare naturally out to the sides, and lower your body until the nose touches the floor. Keep your torso rigid and avoid sagging in the middle or piking the hips up.
Push into the floor to push yourself back to starting position, continuing to keep the torso and legs braced. Push all the way up, but don't lock the elbows at the top of the movement. Continue moving up and down in a flowing motion, avoiding pausing at the top of the movement.
PUSH UP - MODIFIED VERSIONSIf you want to do a push up more difficult you can alter your push up in different ways.
Spread you arms wider apart or dot he push ups on your fists.
You can also use a ball or something else to raise your feet higher up. This posture puts more weight on your upper body and there fore makes the exercise heavier.
Be aware that if you let the ball lift your knees instead of your feet, the exercise will be easier.
If you want to do the push up in a lighter version, you can make them on your knees. It gives the back and upper body extra support. If you're a beginner or don't have so much strength in your upper body this is good to start with. You exercise chest as much as the traditional pushups.
Just start on all fours with hands a bit wider than the shoulders. Lean your weight on the hands and flatten the back from the head down to the back of the knees. Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.
BALANCE YOUR BODYWhen you exercise chest it is just as important as for any other muscle in your body - to work out a balance between different muscle groups. When you exercise chest, it's important to find the balance between the pectoral muscle and the upper part of the back.
If you exercise chest too hard it becomes too strong in relation to the back and the back muscles can't be bothered to keep the shoulders in the neutral position, the shoulders rotate forward and your posture will deteriorate.
When you exercise chest regularly you also need to exercise the muscles in the back. Stretching exercise of chest and shoulders also contributes to improved posture and is essential for muscle recovery.
THE MUSCLEYour chest muscles is in the middle part of the breastbone (sternum) and its lower part is from a flap of belly muscles. Pectoralis major muscle is an important muscle that's located on the front of the body.
Chest muscle base is in the middle of the chest and the muscle is shaped like a triangle. It's the largest muscle in the front of the body.
This muscle is usually divided into different parts because it's a very large muscle. It's divided into three parts, as a result of the muscle different fiber directions.
The upper part
These fibers are diagonally down from the clavicle to the upper arm bone .
The middle part
Here are the fibers horizontally from the sternum to the upper arm bone .
The lower part
The fibers are diagonally upwards from the rib cage to the upper arm bone
Chest muscle included in the group inward rotating muscles and take care of the particular arm movement forward in the horizontal plane.