Joseph Pilates created a system of stretching and strengthening all of the muscles in the body based on his experience as a gymnast and a boxer. Consequently he emphasized effective conditioning for the muscles of the chest as part of his regimen. Pilates training for the chest focuses on functional movements such as push-ups, plank variations, simultaneous lifting and pushing movements as well as direct pectoral muscle contractions.
Pilates Push-Up
The narrow hand placement of the Pilates push-up targets the inner, central fibers of the chest muscles. After rolling down from a standing position to a forward bend, walk your hands out to the top of a push-up position, also known as a "plank" position. Place your hands directly under your shoulders and keep your elbows tucked in to your sides. On an inhalation, bend your elbows until they create a 90-degree angle, then exhale as you return to plank.
Leg Pull Prone
One of the main plank variations, the leg pull prone strengthens the chest through isometric, or static, contraction of the pectoral muscles. During the leg pull prone exercise, your chest muscles work together with your abdominals and lower back to keep the upper body balanced in plank while the legs alternately lift and lower.
Arm Circles With Resistance Band
A resistance band effectively challenges the muscles of the chest to push as the shoulders lift during arm circles. From a standing position, hold onto the ends of the band with your hands as you step onto the middle of the band with your feet. Reach your arms slightly forward and circle them four times, lifting progressively higher with each circle until your arms are overhead. Circle four times back down to the starting position.
Chest Press With Magic Circle
A "magic circle," or resistance ring, provides leverage for working the entire chest muscle group thoroughly. By placing the hands on the outside of the ring and pressing inwards, both the pectoralis major and minor activate strongly. If a magic circle is unavailable, the same movement can be done using a small or medium sized inflatable ball.
Sets, Repetitions, and Modifications
Joseph Pilates emphasized the quality of work over quantity, and the American College of Sports Medicine agrees with him in this regard. They recommend one to two sets of eight to 10 repetitions of each strength training exercise twice weekly. Plank-based movements initially can be performed on hands and knees until you become stronger; just be certain to keep your hips lower than your shoulders throughout.
References
- "Pilates & Yoga"; Judy Smith, Emily Kelly and Jonathan Monks; 2007
- "The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; ACSM; 2006
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