Your posture will thank you.
It can be easy to default to biceps, triceps, and shoulder exercises on upper body workout days. I know I'm guilty of it. But you're missing an important muscle group: the chest. Working the chest (or pectoral muscles) is an important part of a holistic strength-training routine. Cardio Workouts At Home
"Many women tend to neglect the muscle group, emphasizing lower-body movements and forgetting that the chest and back require the same attention," explains Elise Young, CPT, CFSC, of Elise's Bodyshop. It's not just about lifting the chest, either. There are many additional benefits of strong pecs.
Not only will your posture improve from working the chest, but these exercises will also make daily functions a lot easier (like carrying groceries, dragging furniture up a six-floor walk-up, or participating in a pushup contest). Plus, they can also strengthen your muscles to the point of preventing neck and back injuries. And who doesn’t want that?
Meet the experts: Elise Young, CPT, CFSC, is a certified personal trainer and founder of Elise's Bodyshop. Mike Simone, CPT, is the founder of humanfitproject. Taylor Rae Almonte-Roman, CPT, is a New York City-based boxing coach and former founding trainer of Fiture.
Another fun fact: The best chest exercises work more than just your chest. The moves that involve pushing also recruit your shoulders, core, back, and triceps. "I always hear, 'what can I do for triceps?' and although there are specific triceps exercises, the best way to work the triceps is going to be through compound pushing motions such as chest presses and pushups," says Young.
Read on to learn about the muscles that make up the chest, tips for starting chest exercises, and how to do the most effective chest exercises for a strong upper bod.
The chest is made up of the pec major, pec minor, and serratus anterior. Here, Young breaks them down.
Time: 20–25 minutes | Equipment: dumbbells, mat | Good for: chest, arms, upper body
Instructions: Choose 5 to 8 moves below. After a quick dynamic warm-up, perform 10 to 12 reps of each (or as many reps as possible in 50 seconds), rest for 15 seconds, then continue to the next exercise. Once you've completed each exercise once, rest for 1 minute, then repeat the entire circuit twice more for a total of three rounds. Consider alternating chest moves with lower-body pulling moves like deadlifts for a total-body workout.
Why it rocks: In addition to working your chest, this move fires up your core in a major way.
Pro tip: Keep abs engaged by pulling your belly button toward spine to prevent shoulders and hips from moving throughout the exercise.
Why it rocks: Hand-release pushups work all of your major muscles (triceps included, of course) and can help you boost your pushup range of motion, since they force you to practice powering up off the floor.
Pro tip: Your elbows should point 45 degrees away from sides.
Why it rocks: Not only does this move work your chest and upper body, it also fires up your posterior chain, working your glutes, hamstrings, and core.
Pro tip: Be sure to press up in one fluid motion and don't forget to squeeze those glutes at the top of that bridge.
Why it rocks: This quintessential chest move really works your entire body, and it's oh-so satisfying to nail.
Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.
Why it rocks: This exercise combines the benefits of a plank, pushup, and dumbbell row, meaning it targets your core, chest, shoulders, and upper back.
Why it rocks: This variation is a great way to level up strength to achieve full pushups. As a bonus, you get additional time under tension while lowering down.
Why it rocks: In addition to working your core and chest, this one has some sneaky tricep action as well.
Pro tip: Focus on not rocking your hips, and have your hand refill the spot where your elbow was as you come low to high.
Why it rocks: If full pushups aren't quite working for ya yet, this modification will help you build up that strength.
Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.
Why it rocks: This exercise challenges your chest as well as the upper back, too.
Why it rocks: While the Arnold press is typically more shoulder-dominant, this variation of the move puts greater emphasis on the chest.
Pro tip: Squeeze chest muscles as you bring elbows together.
Why it rocks: Working one side at a time helps you avoid strength imbalances. This one also challenges your upper back, too. Score!
Pro tip: Elbows should form 45-degree angles with sides throughout movement.
Why it rocks: This chest press variation switches up your grip so you can really focus on squeezing your pecs throughout every rep.
Pro tip: Keep lower back pressed into floor throughout movement.
Why it rocks: This exercise hones in on the chest muscles and works the posterior chain. Maintaining a contraction in your core while you work your arms will help strengthen your abs, too.
Pro tip: Maintain a slight bend in your elbows.
Why it rocks: You get similar benefits that you would with the regular floor press but by working one arm at a time, you help to ID and correct any muscular imbalances.
Why it rocks: “This one is all about having your core turned on and more involved in the movement,” Simone says.
Pro tip: “Make it harder by extending your legs straight out while keeping your low back firm to the floor,” Simone challenges.
Why it rocks: Simone says that this variation targets your core stability and serratus, which can support your neck and upper back, a bit more.
Pro tip: “You should have impeccable form with a regular pushup before attempting the wider variation,” Simone says.
Why it rocks: Moving through multiple planes in this exercise works the chest, core, and arms as well as training stability.
Why it rocks: “It’s good to build strength in awkward positions, such as by elevating one of your hands,” Simone says. “Your core is going to work a little harder, too.”
Pro tip: Simone says to start with a modest incline before working your way up.
Why it rocks: “This very complex exercise not only strengthens your whole body but also improves your coordination,” Simone says.
Pro tip: “Do not rush through this one,” Simone cautions. “Break it down to one step at a time.”
Why it rocks: This curl variation engages the chest muscles along with the biceps for an effective upper body burn.
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