If you want to lose extra weight and get rid of harmful body fat, you need to do workouts regularly and keep at it, plus follow a diet that fits your body type. So you have to understand your body's nature and muscle setup to deal with it right and lose extra weight effectively. In this article we'll cover chest muscles and the main exercises that help activate them.
What are chest muscles made of?
The chest muscles in your body split into three types, which are:
Pectoralis Major:
It's a big skeletal muscle, easy to spot on men but covered by breasts on women. It starts from the inner half of the front edge of the collarbone, also the front of the breastbone and the front of the top six ribs cartilage. This muscle has three main parts: the clavicular, the sternal, and the abdominal parts. It pulls the arms toward the body and also helps you breathe.
Pectoralis Minor:
It's a small triangular muscle located in the upper chest area, right below the big chest muscle. It starts at the top edges and outer surfaces of the 3rd, 4th, and 5th ribs near their cartilage. This muscle pulls the shoulder bones down and pushes them back at a downward angle.
The serratus anterior muscle (Serratus Anterior):
It's one of the three muscles in the chest area. It's medium length and connects the shoulder blade to the top eight ribs. It also helps stabilize the shoulder blade and move it back into place.
Exercises that activate the chest muscles:
There are many different examples of key exercises that can activate various chest muscles, including:
The first exercise: Pushups
- Get down in a plank position with your arms straight out in front of you.
- Lower down with your arms bent at a 90 degree angle, then return to the starting position.
- Repeat these steps 10 times for 3 sets.
Second exercise: Eccentric chaturanga pushup
- Lean down with your hands directly under your shoulders, lower slowly until your whole body touches the ground, then return to the starting position.
- Repeat these steps 8 to 12 times for 3 sets.
Third exercise: Traveling Plank
- Get down in a plank position with your arms straight out in front of you.
- Move a step with your right arm and right leg to the right, then return with your left arm and left leg to the left.
- Repeat these steps 10 times for 3 sets.
Exercise 4: Plank Reach-Under
- Get down on the ground in a plank position with both arms extended straight.
- Lift your right arm to touch your left knee while leaning on your left arm, then lean on your right arm and lift your left arm to touch your right knee.
- Repeat these steps 10 times on each side for 3 sets.
Exercise 5: Dumbbell Chest Press
- Lie on your back on a stability ball with your legs vertical on the ground, hold the dumbbells with your arms bent at right angles around your chest.
- Raise your arms straight up around your head, then return to your original position.
- Repeat these steps 12 times for 3 sets.
For more exercises to activate and strengthen the chest area, you can check out this article.
