The chest muscles are one of the largest muscle groups in our body. The structure of the chest muscles is quite complex, and consists of more than ten different muscles, which are anatomically divided into deep chest muscles and superficial muscles. Check the functions of the chest muscles, learn about strengthening and stretching exercises for this part, and learn more about their structure and anatomy.

The muscles of the chestoccupy the upper front part of the torso and perform a number of important functions. They are not only a kind of protection of very important internal organs, but also affect the strength and efficiency of our upper limbs.

The anatomy of the pectoral muscles consists of four major superficial muscles connected with each other and a series of deep muscles. Most of the chest muscle attachments connect to the shoulder joint. We can influence the size and strength of the chest muscles with strength and endurance exercises.

Find out more about this important muscle group.

Chest muscles - anatomical structure

The chest is a fairly large muscle group, divided into three parts:deep musclesmaking up the actual wall of the chest,diaphragmthat separates the chest cavity from the abdominal cavity, andsuperficial chest muscleswith attachments to the shoulder and arm area.

The superficial muscles of the chestconsist, inter alia, of with:

  • pectoralis major ( musculus pectoralis major )
  • pectoral muscle ( musculus pectoralis minor )
  • of the subclavian muscle ( musculus subclavius ​​ )
  • anterior dentate muscle ( musculus serratus anterior ).

Thedeep chest musclesinclude, among others: intercostal muscles, subcostal muscles and the transverse chest muscles.

The pectoral muscleis the main and largest muscle in the chest. It is located in the center on both sides of the ribs. In addition, it shares, inter alia, for the clavicle and the sternocostal part.The pectoral muscleis located under the greater muscle and isroughly next to the shoulder, and thesubclavian muscleis located just below the collarbone and its attachment connects to the deltoid muscle. On the other hand,the toothed anterior musclewraps our ribs and is located at the bottom and sides of the chest.

Chest Muscles - Features

Deep chest muscles and the diaphragm are responsible for many important body functions, incl. support breathing. Physically speaking, in general, the muscles of the chest enable all kinds of support, the pushing and pull movements, and the sideways, up and down movements of the arms.

More specifically, the greater chest muscle, being the largest in this group, brings the arm in and out, pulls the shoulder blade forward, and moves the arm in and out. The pectoral muscle is an additional inspiratory muscle and lowers the girdle of the upper limb. The toothed anterior muscle, on the other hand, lowers the shoulder and helps lift the shoulder thanks to the appropriate modification of the scapula.

See also: Corrective exercises for protruding shoulder blades

Chest muscles - exercises

Below you will find examples of exercises to strengthen and build up your chest muscles.

1. Pushups

Push-ups is a classic and basic exercise that builds the muscles of the chest. Actually, thanks to the push-ups performed in various variants, we can build substantial muscles of the chest. Depending on the spacing of the hands and the position of the hands, slightly different parts of them will work.

  • classic push-ups- a basic exercise involving the muscles of the entire chest. Thanks to the wide spacing of the hands, we can get down to the ground really low. This allows you to stretch your chest muscles as much as possible and stimulate them to work.
  • triceps pumps- this variant of push-ups, apart from the chest, allows you to activate the round muscles (on the back) and triceps to work.
  • push-ups with the head down- this exercise works on the upper chest. It perfectly emphasizes the cage and affects the part under the collarbone. To perform this type of push-up, you should take a yoga position - the dog with the head down - that is, raise the buttocks high, and tuck the head between the shoulders and bend the arms towards the ground. This exercise can also be performed with your toes resting on a platform. Then the deltoid muscles will be less involved in work, and the role of the chest will increase.
  • spider push-ups- this exercise is great not only to build up your chest muscles, but also to exercise hardstrengthening the abdominal muscles. It requires a really high physical fitness - when performing a push-up, you should also bring your knee closer to the chest. The movement resembles a spiderman position.
  • chilled push-ups- to perform the so-called crabs, from the front support position, put your leg to the side with your hand and perform a push-up. Then come back to the starting position and take the same "step" in the other direction.
  • T push ups- these are simply T-shaped push-ups. They are performed just like the classic ones, but with the feet joined together. Thanks to this, apart from the strong work of the deep chest muscles, the core muscles are also involved in the work.
  • push-up with "jump"- this is the most difficult variant of the push-up, it can be performed with a clap or just lifting off the ground. Such a pump will strengthen the endurance and speed of the muscles. In addition, it is an excellent fat-burning exercise. It consists in performing a push-up and a dynamic jump up.

Check also: 22 types of push-ups

This will be useful to you

Alternative push-ups

If you can't or can't perform classic push-ups on the floor, you don't have to give up this exercise altogether! Women's push-ups or push-ups performed against the wall will be a good alternative.

It is important not to forget the push-up movement when building up your chest. The bending of the arms in the support is a natural function of the joints and muscles of the chest. Making it leaning against the wall or with your knees resting on the mat will also be effective.

2. Board

Not only supports with arms bent will strongly activate the muscles of the chest. Planks made in a palm or elbow support will also work great in this task. This exercise will work like an isometric exercise for your chest as your muscle tone will be constant.

3. Pressing

At the gym, barbells are an indispensable element of bench press, but at home this exercise can be performed with dumbbells or bottles of water. It is important that the arms are parallel and the hands are slightly lower than above the shoulders. When extending your arms, you shouldn't straighten them all the way. This exercise engages all the muscles in the chest as well as the shoulders. The deep chest muscles and the pectoral muscle are most strongly activated.

See also:

  • Homebody training - exercises to gain muscle at home
  • 7 dumbbell exercises
  • Best bicep exercises

4. Spreaders

IncludingIn the case of equipment, you can also use, for example, bottles of water. To perform flyovers, place your arms straight, with the weight above your chest, and bring them to your sides. Your arms should be slightly bent while moving. The heels activate the smaller, larger, toothed front and deltoid pectoral muscles to work. They are also an excellent stretching exercise.

5. Transferring weight behind the head

This exercise engages all the muscles in the chest, with particular activation of the toothed muscles. To do them correctly, you need to grab the weight with both hands and carry it by your head. The exercise should be done slowly and carefully so as not to stretch your muscles.

Chest muscles - stretching

Stretching the chest muscles is extremely important, because an insufficiently stretched muscle group will cause problems in everyday functioning. Stretching should be done dynamically before training, and statically after training. Importantly, dynamic stretching is not obligatory, while static stretching is. When assuming a given position, we have to hold it for a minimum of 20 seconds to stretch a specific muscle part.

Exercises for stretching the chest muscles

Hold for 30 seconds in each position.

  1. Stand against the wall and lean on it with one hand. Then, lean your torso to the side while stretching your chest muscles. Perform on both hands.
  2. Stand or sit down and grasp your hands behind your back. One hand should be on top and the other hand on the bottom. Perform on both hands.
  3. Lie on your back, place your arms wide at your sides, and bend your knee. Then, tilt your leg to the side and grasp the knee of the bent leg with the opposite hand. The hand that remains outstretched should remain firmly against the mat. Do both sides.
  4. Lie down on the floor, place your hands behind your head, and put your feet on the ground. Push off the ground and make a bridge. Hold for a minimum of 20 seconds.
  5. Lie down on your stomach. Then bend your knees and grasp your ankles with your hands. Bend as much as possible. Hold for a minimum of 20 seconds.

Category:

Anatomy