Chest Exercise

Objective
• To learn some of the exercises involving
chest muscle and how to properly execute
them.
Why are your chest muscles important?

• Your chest muscles • The chest area is made up of

two primary muscles—the
are some of the pectorals major and the
most powerful pectorals minor—often
referred to as ‘pecs.’ The
muscles in your pectorals major is the larger of
upper body and they the two muscles, and extends
across the upper chest,
play a key role when attaching to the shoulder and
it comes to pushing the breastbone and has a fan-
like appearance. The pectorals
movements. It is minor on the other hand is a
important to include small, thin and triangular muscle
that sits just below the
this in your workout. pectorals major.
 What do this Muscles do?

• It control your arms movement. From pulling

and rotating your arm towards the center of
your body to lifting your arms up.
 What are some examples of chest
exercises?
• Regular push-ups - position
your hands shoulder-width
apart, or a little bit wider. As
you bend your elbows and lower
toward the ground, your elbows
should be at about a 45-degree
angle to your body.
• Incline push-ups - have an
exercise box on rubber workout
flooring, make sure that your
body is in a straight line while
you’re in plank position.
• Decline push-ups - is an
advanced variation of the
basic pushup that increases the
difficulty significantly by placing
your feet higher than your
hands.
• WIDE PUSH-UPS- Doing push-ups in a
wide position is another variation that
will put more pressure on your chest.
This is because most of your weight is
transferred to your pectoral (chest)
muscles when you place your hands in a
wide position. So the farther you put
your hands out, the greater the
challenge for your chest.
• DIAMOND PUSH-UPS -another
challenging variation of push-ups
performed by placing your hands close
together until your thumbs and index
fingers touch forming a “diamond”
shape. Having your hands in this position
while doing push-ups will slightly alter
which muscles are involved in the
exercise - triceps and inner chest
muscles will be affected more.
• Dumbbell Squeeze Press - Lie on a
flat bench and hold a dumbbell in
each hand. Maintain a neutral grip
and begin with your arms straight,
directly above you. Bend your arms
and lower them to the side of your
body so the dumbbells lie just
above your chest. Pause and then
lift your arms to repeat. Squeezing
the dumbbells together during a
chest press moves the emphasis of
the movement onto your pecs. This
simple tweak engages them
throughout the entire range of
motion — a key factor to maximize
muscle gain.
• Incline barbell bench press - Lie
back on a bench set to an incline
angle and lift a barbell to shoulder
height, palms facing away from you.
Breathe out as you press up with
both arms. Lock out your arms and
squeeze your chest before
returning slowly to the start
position. Pressing on an incline set-
up works the clavicular head, which
is why the incline barbell bench
press makes your pecs pop.
• Incline dumbbell bench press -
Lie back on a bench set to a 45-
degree angle and lift the weights
over your chest, palms facing away
from you. Slowly lower one weight,
then drive it back up and squeeze
your chest at the top. Repeat with
the other side. While the bench
press is the chest-bulking staple,
dumbbell presses offer different
variants to help you build a bigger
chest. By using two separate
weights, you have a greater range
of motion, while activating more
stabilising muscles too. To make it
harder, Take the weight all the
way to the top of the movement
before lowering the opposite side
to keep your chest under tension.
• Close-grip barbell bench press -
Lie back on a flat bench holding a
barbell with a narrow, overhand
grip. From the starting position,
breathe in and lower the bar
slowly until it skims the middle of
your chest. Push the bar back to
the starting position explosively as
you breathe out. Focus on pushing
the bar using your chest muscles.
The close-grip bench press places
less strain on your shoulders,
shifting the emphasis to
your triceps and chest. Place your
hands just inside of shoulder
width.
 Quick Review

•How do you perform a diamond push up?

•Where do you perform an inclined push up?

•Who can perform decline push up?

•Why it is important to include chest exercise in you routine?

•What is the muscles responsible for the movement of your arm?

•Give at least five more exercises that involves the chest muscle.
 Activity

Take a picture while doing 5 chest exercises. Observe proper posture

and execution.

Note: Face should be visible in the picture. At least 2 picture per

exercise.

Give some output from what you have done.

Note: At least 200 words per exercise review.