Your pectoral and abdominal muscles comprise some of the most prominent muscles on the anterior, or front, side of your torso. Your pectoral muscles include the pectoralis major and minor. The pectoralis major functions to raise your arms forward, rotate them inward, and move them toward the center of your body. The pectoralis minor functions to move your scapula bones on either side of your upper back forward and downward, which occurs when you reach your arms in front of your body. Your major abdominal muscles include the rectus abdominis and internal and external oblique. When considered together, they function to flex your spine forward and side-to-side and rotate your torso to either side.
Bench Press
The bench press works both of your pectoral muscles by moving your upper arms toward the midline of your body and drawing your scapula bones forward. According to strength and conditioning specialists Thomas Baechle and Roger Earle, to perform bench presses, lie with your back on a bench and repeatedly press a barbell above your chest with both arms, then slowly lower it back down. You can also hold dumbbells in each hand to perform the exercise.
Dumbbell Fly
The dumbbell fly exercise strengthens both your pectoralis major and minor muscles. According to the American Council on Exercise, to perform the exercise, start in the same position as the bench press, but hold dumbbells above your chest with your arms extended and palms facing each other. Next, slowly arc the weights away from each other and downward until they reach the height of the bench. Then powerfully reverse the movement to bring the dumbbells together again above your chest. Repeat for your desired number of repetitions. Keep your arms only slightly bent throughout the exercise.
Crunches
Crunches are arguably the most familiar abdominal exercise. They strengthen your abdominal muscles by using your body weight to resist your effort to flex your spine forward. To perform crunches, first lie on your back with your knees bent and feet elevated. Then repeatedly lift your shoulders about 6 inches off the ground toward your knees and lower them back down slowly. You can add resistance by holding a weighted object above your chest.
Dumbbell Side Bends
Dumbbell side bends work on your oblique muscles through lateral, or side-to-side, flexion of your torso. To do the exercise, first stand upright and hold a dumbbell in your left hand by your left side. Then repeatedly lean sideways to the left to lower the dumbbell about 6 inches, then reverse back to the starting position. Repeat the exercise for your right side.
Weighted Twists
Weighted twists exercise your internal and external oblique muscles, which function to rotate your torso to either side. To perform weighted twists, stand with your feet about shoulder-width apart and hold a weighted object in front of your belly with both hands. Then, while keeping your feet flat on the ground, twist back and forth---left and right---for as many repetitions as you desire.
References
- Get Body Smart: Functional Anatomy of Skeletal Muscles
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Lying Dumbell Pec Fly
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