Toned and defined chest muscles indicate superior genetics or a high level of physical fitness. Age, pregnancy, extreme weight loss or weight gain may slacken the pectoral muscles, which support the breasts. While the sagging process is irreversible, it need not be inevitable. A well-designed resistance-training program maintains pectoral muscle strength and enhances the appearance of the breasts.
Misconceptions
Personal trainer and body builder Karen Sessions exposes two myths associated with chest machine training. Some people erroneously believe that breast equipment will increase or decrease breast size. This is not true. The breasts are composed of fatty tissue, not muscle tissue. While breast exercise machines may strengthen the pectoral muscles and give the appearance of larger, perkier breasts, they can not increase actual breast size or lift breasts or reverse sagging.
Function
Body position during a chest exercise affects which part of the pectoral muscle is active. James Griffing MS Kinesiology at Kansas State University developed the ExRX website as a master's thesis, under the medical advisement of sports medicine specialist Eric Serrano, MD. He explains that the pectoralis major performs transverse shoulder adduction and transverse shoulder flexion. Transverse shoulder adduction occurs when the elbows face the floor as the upper arms move toward the center of your body. The seated chest fly machine is an example. Transverse shoulder flexion occurs when the arms move toward the body's midline while the elbows are facing out to the sides. The supine chest fly machine is an example.
Considerations
Breast exercise machine sequence is an important consideration. The biceps and shoulder muscles assist the chest during the seated or supine chest fly. Fatiguing these muscle groups before you perform your chest exercises will compromise your form. Likewise, the triceps, which are the backs of the arms, assist the pectoral muscles during the seated and supine bench press. The triceps are a relatively weak muscle group. If you fatigue before the bench press, you will only be capable of performing a minimal number of repetitions.
Types
Smaller fitness clubs often use machines from one manufacturer. Larger gyms may offer a selection of different types of chest machines. Plate-loaded chest machines have a pin-adjusted weight stack. These machines usually have range of motion and seat height adjustments. Cable chest machines use a pulley system. They do not have seats or range of motion adjustments. Pneumatic chest machines use air pressure. The chest machines use either a foot pedal or a button, which adjusts the resistance.
Warning
Jeffrey G. Parker, in a National Academy of Sports Medicine training video, explains that computer use and constant driving has created a forward-flexed society, which causes an upper posture distortion, otherwise known as a slouch. Slouching causes the breasts to sag. Parker suggests balancing the chest fly workout with a rowing machine. Rowing machines work the rhomboids, which pull the shoulder blades together in the back. Given its posture-correcting benefits, the rowing machine is indirectly effective as a breast exercise machine.
Prevention/Solution
Hyper-extending your joints during resistance training exercises may cause injuries. Mayoclinic.com fitness specialist Dr. Laskowski cautions against locking the elbows during the extension phase of a bench-press machine. Dr. John Greenfield of the Center for Orthopedic and Sports Excellence in Los Angeles advises that a wider bench press machine grip will prevent shoulder injuries. Some of the older chest fly machines allow you to begin the exercise with your forearms behind your shoulders. The American College of Sports Medicine warns that this may cause shoulder injuries, and suggests keeping the arms slightly in front of the shoulders.
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