Strength training for your chest should help you increase the size of those muscles and stabilization strength for your entire body, which helps you produce more force and maintain proper posture and alignment in your body. Select exercises that rely on your own body weight for support rather than having something to support you, such as a bench or a machine, suggests the National Academy of Sports Medicine.
Standing Chest Press
For the following two exercises, use a cable column machine that you can adjust the handles' height. Set the height of the machine to as high as your chest. Grab a handle in each hand, and face away from the machine. Move forward until the weight stack is off its resting place. Place one foot in front of you and push your arms forward in front of your chest without moving your body. Slowly bring your arms back until your shoulder blades pull together at a rate of three seconds. Perform three sets of 10 to 12 reps.
Standing Chest Fly
Start in the same position as the previous exercise, but bring your arms out to your sides like a bear hug. Exhale and pull your arms together without moving your body with your hands facing each other. Gradually bring your back to starting position at a rate of three seconds, pulling your shoulder blades together. Perform three sets of 10 to 12 reps.
One Leg Pushups
All pushup variations use your abdominal and hip stabilization strength to support you while you perform the exercises. If you have weak stabilization strength, then you would not be able to perform the exercise well, which can lead to injury in your spine and shoulders. For one leg pushups, you perform regular pushups with one foot off the ground by extending the hip. This forces your hip and abdominals to stabilize as you move. Put your hands on the ground about shoulder-width apart and your feet together on your toes. Lift your left foot off the ground, and lower your body to the ground until your chest and hip almost touch the ground. Exhale and push yourself back up without moving your spine. Perform three sets of 10 to 12 reps. At rep five or six, switch legs.
Chest Stretch
Stretching your chest helps you avoid a hunched posture because tight chest and anterior shoulder muscles and tissues pull your body forward. Lay your back on top of a stability ball with your feet flat on the ground. Bring your arms out to your sides and rest your head on the ball. Hold this stretch for five to six deep breaths. Then stand up tall with your feet together and raise both arms up with your palms facing forward. Take a deep breath and exhale, bringing your arms out to your sides and pulling your shoulder blades together. Raise your arms over your head, and repeat the exercise five to 10 times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
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