Chest exercises – anatomy, rules, effects, examples. What influences the effectiveness of exercise?

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Chest exercises are an essential part of any training. Strong chest muscles are very important, especially for men. It is an important element of the male figure. In turn, for women, the muscles of the chest will help to tone and slim the whole body. Check how to properly perform chest exercises!

Chest exercises engage not only the chest muscles, but also support the muscles of the shoulders and triceps. For this reason, it is better not to start training with chest exercises, because tired muscles will prevent us from giving 100% of ourselves in the later part of the training. During training, it is also worth remembering about others the principles of chest exercises.

Exercises for the chest – anatomy

Before we begin our chest exercises, it’s worth taking some time to learn about the anatomy of the chest muscles. During training, we engage the greater pectoral muscles, which are located in the front part of the ribs, from the sternum to the end of the collarbone.

Chest exercises – rules

Knowing the basics of the structure of the chest, it is worth focusing on the rules correct chest training. In addition to training, diet, regeneration and appropriate supplements are of course very important. During chest exercises, you should focus on:

1. full range of motion – it depends on the mobility of the joints and his mobility, if possible, exercises should be performed in the full range of motion;
2. building the muscles of the chest through strength exercises;
3. diversifying training with isolated exercises;
4. keeping shoulder blades tight and wrists stiff – each exercise should be performed in this position. This is of great importance for the technique as it ensures stability in the shoulder joint, thanks to which we properly engage the chest muscles during each exercise.

Check: Strength training – only at the gym?

Chest exercises – efficiency

Effective training of the chest muscles should:

1. focus on building muscle mass while maintaining strength;
2. use both compound and isolated exercises for varying amounts of repetition.

Exercises suitable for an intermediate person include leaps on the bench with the head up and lying on a horizontal bench, push-ups on the bars and pressing the barbell. Thanks to these exercises, we will easily get the right one training effects on the chest. Keep in mind that selection of exercises for the chest it is an individual matter and some exercises may not work for you.

Check: Interval exercises – how to perform to bring results?

Exercises for the chest – which affects efficiency

The effects of exercises on the chest, depend on the weight used during the exercises, but also on the number of repetitions and the technique:

1. weight – to properly develop muscle mass, use approx. 60-80% of the maximum weight. However, if we want to strengthen muscles, we should use 90-95% of the maximum weight;
2. repetitions – muscle mass is built by doing 5 to 15 repetitions, depending on the selected exercise, duration of training and how often we are able to exercise;
3. technique – the main principle of chest exercises is to maintain the correct positioning of the shoulder blades. When practicing lying down, remember to place your legs on a stable surface, which will ensure balance. In addition, it is very important to guide the elbow under the wrist during presses. In this way, we ensure maximum work of the muscular chest and relieve the shoulders and triceps. We should also remember to lead the elbows below the shoulder line (up to the chest height).

The effectiveness of exercise can also be supported by the use of appropriate dietary supplements and sports nutrition.

Chest exercises – frequency

Exercises for the chest should be performed about 1-2 times a week. It all depends on our experience and knowledge, but also on the set goal and personal preferences. During training, you can change the length of training, as well as its intensity.

In addition, you can also modify the number of complex exercises and the so-called isolated on the chest.

Check: Isometric exercises – what are they?

Chest exercises – examples

The chest exercises are divided into two groups. The first of them are complex exercises, i.e. multi-joint exercises. Simply put, it’s about exercises that involve more than one muscle group, exactly how our muscles work in our daily activities. The work of our body is therefore much greater and we will notice their effects faster. In the case of chest exercises, these can be:

1. barbell press lying on a horizontal bench or oblique-up;
2. dumbbell bench press while lying down;
3. traditional push-ups;
4. push-ups on the rails.

The second group of exercises are isolated exercises, i.e. on a specific group of muscles, i.e. they strengthen only one element of our body, i.e. in this case the chest muscles. Exercises isolated on the chest to np.:

1. stretches lying down – a basic exercise that allows you to focus on the muscles of the chest;
2. exercises on machines and lifts – the necessary equipment can be found at every gym.

Exercise for the chest – technical tips during the bench press

1. Lower the barbell until it touches the nipple area.
2. Extend your arms until your arms are locked at your elbows.
3. Guide your elbows wide, keeping them out of your body as you move.
4. Do not tilt your wrists back, so that the load will mainly go to the shoulders.
5. Keep your hands on the bar wider than shoulder width apart. It’s best to grab the barbell with the back of your hand towards your face.
6. Keep your eyes on the center of the bar, and look up when you lower the bar.
7. Remember to maintain the natural curve of the spine.
8. Keep your hips glued to the bench.
9. Legs should be slightly apart and bent at the knees, and feet resting on the floor.
10. Vary your grip – the more you spread your hands, the more you engage your muscles.