The muscles of your chest wall include the internal and external intercostals, serratus anterior, pectoralis minor and the large pectoralis major. Your intercostal muscles extend from one rib to the next and are primarily used during respiration. Your serratus anterior is the prime mover to protract and hold your shoulder blades against your chest wall while your pectoralis minor acts to draw your shoulder blades forward and downward. The pectoralis major is the large muscle the makes up the bulk of your chest. Exercises that target all of these muscles will help build your chest wall.
Step 1
Begin a cross-bench dumbbell pullover by lying perpendicular on an exercise bench so that the top of your shoulders rest on the edge of the bench and your head hangs off the bench. Your knees should be bent with your feet firmly planted on the floor. Lift your hips so that your body forms a straight line from your head to your knees. Position a dumbbell directly over your face with your arms extended, holding it in the palms of both hands with your thumbs surrounding the handle. Inhale and expand your chest as much as possible, lowering the dumbbell behind your head, bending your elbows slightly. Exhale while returning to the initial position.
Step 2
Perform a cable cross-over fly by grasping the handle of a cable machine in each hand and standing between the two machines with your legs slightly apart. Bend your torso forward slightly with your arms spread apart and your elbows slightly bent. Straighten your back, contract your abdominal muscles, inhale, and squeeze your arms together until your wrists touch. Exhale at the end of the contraction and then, with control, return to the starting position.
Step 3
Utilize the incline dumbbell press to build your chest wall muscles. Sit on an incline bench with your back flat against the back rest, knees bent, and feet flat on the floor. With your elbows bent, hold a dumbbell in each hand with an overhand grip at shoulder-level. Inhale and extend your arms vertically, bringing the dumbbells together. Exhale at the end of the movement, then slowly lower the weights back to the starting position.
Step 4
Use an exercise partner to perform a medicine ball power drop. Place an exercise bench on the floor. Position yourself face up on the floor so that your head is toward the bench and your body is perpendicular to it. Your knees should be bent and your feet flat on the floor. Have your training partner stand on the bench and hold the medicine ball. Stretch your arms and hands overhead toward the ball and stabilize your abdominal muscles. Have your partner drop the ball straight down. Catch the ball with both hands and control the deceleration of the ball allowing it to fall all of the way down to your chest, keeping your elbows out to the side. Explosively, throw the ball back to your training partner by pushing the ball away from your chest and extending your arms.
Tips and Warnings
- Perform three sets of eight to 12 repetitions of each exercise using a challenging resistance.
- Get clearance from your doctor before beginning a new exercise program.
Things You'll Need
- Adjustable exercise bench
- Dumbbell
- 2 cable machines
- Medicine ball
- Exercise partner
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- American Council on Exercise: Medicine Ball Power Drops
Member Comments