The pectoralis major is the most prominent muscle of the chest. It attaches to the lateral, or outside, part of the humerus bone, just below your shoulder, and then divides, with one part attaching to inner portion of the clavicle and the other to the front of the sternum and the first six ribs. The pectoralis major facilitates adduction, extension, flexion, horizontal adduction and medial, or inward, rotation at the shoulder joint. To strengthen the pectoralis major, perform weight-training exercises through these ranges of motion, progressively increasing the amount of resistance over time.
Bench Press
The bench press emphasizes the chest but also strengthens other muscles surrounding your shoulder joints and the triceps on the back of your upper arms. Perform the bench press on a flat bench, inclined bench, declined bench or stability ball, and use either a barbell or dumbbells for resistance. Use a spotter for safety.
Lie on your back with your knees bent and feet on the floor. Hold the bar above your chest with your arms fully extended and hands slightly wider than shoulder-width and equidistant from the center of the bar. Slowly flex your elbows and lower your upper arms to move the bar toward the bottom of your chest. Allow the bar to touch your body gently and powerfully press the bar back to the starting position. Perform one to five sets of six to 15 repetitions, depending on the amount of resistance.
Chest Fly
The chest fly exercise strengthens the chest through horizontal adduction. Perform the exercise with dumbbells or using a machine on which you either lie on your back or sit upright.
To use dumbbells, lie on your back on a flat bench with your knees bent and feet on the floor. Hold a dumbbell in each hand with your arms extended above your chest and palms facing inward. Move the weights away from each other and downward slowly until they are even with your torso. Return to the starting position and repeat. Allow your elbows to bend slightly throughout the movement. Perform one to five sets of six to 15 repetitions.
Pullovers
Pullovers work the chest through shoulder extension and flexion ranges of motion. Use a dumbbell or a small barbell and start in the same position as the chest fly exercise. Hold the weight above your chest with both hands and your palms facing upward. Flex your elbows to 90 degrees and move the weight backward and downward, across your face and behind your head until your elbows are near your ears. Return to the starting position and repeat. Perform one to five sets of six to 15 repetitions.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- American Council on Exercise: Lying Dumbbell Pullovers
Member Comments